Keto Pumpkin Smoothie

Keto Pumpkin SmoothiePin recipeFollow us 50.3k

When switching to a low-carb diet, most people avoid smoothies: They are full of sugar, aren't they?

You have to be careful not just with the sweeteners you use but also certain fruits. Those that follow a very low-carb diet can forget honey, bananas or dates.

I didn't want to give up smoothies - I like them too much and they're so quick to make when you have no time to cook. That's why I've created these smoothie recipes that don't cause hefty insulin spikes.

I hope you enjoy this pumpkin recipe - just perfect for this time of year!


Nutritional values (per serving)

6.7 grams 3.6 grams 21.8 grams 32.6 grams 27.6 grams 399 calories
Total Carbs10.3grams
Net Carbs6.7grams
of which Saturated27.6grams
Magnesium40mg (10% RDA)
Potassium315mg (16% EMR)

Macronutrient ratio: Calories from carbs (6.6%), protein (21.4%), fat (72%)

Ingredients (per serving)

Keto Pumpkin Smoothie

Note: When looking for ingredients, try to get them in their most natural form (organic, without unnecessary additives). You can get unsweetened almond milk in most supermarkets or on-line. However, if you can, make your own almond milk to avoid any unnecessary additives. Here is a simple recipe for almond milk (I would skip the dates). Almond Breeze, which is probably the most commonly used one, has a long list of ingredients. Some of them are harmless vitamins but it also contains "carrageenan". The health effects of this additive are not clear and may cause inflammation which could lead to more serious problems. Lauren from Empowered Sustenance wrote a great article about this: Carrageenan: The “Natural” Toxin in “Natural” Food


Place all the ingredients into a blender and pulse until smooth. Top with whipped cream or coconut cream and sprinkle with cinnamon. That's it!
Keto Pumpkin Smoothie

You can try using pumpkin juice instead of almond milk. You can get the juice that you get when making Pumpkin Purée. This will boost the pumpkin flavour and keep the net carbs low. Enjoy! :-) Keto Pumpkin Smoothie

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Comments (8)

Would this work just as well without the Whey Protein Powder stuff? Thanks in advance!


Yes it would! I use it to add protein (satiety effect) and make it thicker. You can also use chia seeds (better ground or let them soak and then blend) Smile


Hi Martina, I love the idea of a pumpkin ket smoothie, what a wonderful idea. I have included it in my recipe roundup - Top 20 Low Carb Thanksgiving recipes from my favourite low carb websites. This smoothie looks incredible. Libby


Thank you so much Libby!


Delicious! Had some pumpkin puree in the freezer and made this for breakfast using greek yogurt and coconut milk. Yum!


Thank you Jackie!


What an amazing smoothie idea! I'll have to try using pumpkin juice...


It's delicious and boosts the flavour! Smile


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