Keto Pumpkin Cookies

By Jessica Swartz May 13, 2023 40 mins read 118 Views

These sugar-free Pumpkin Cookies cook in about 12 minutes on a greased and parchment-paper-covered baking sheet. They turn out soft and spongy with a nearly meltaway quality. Roasted pumpkin puree is blended with vanilla and butter to create a spreadable vanilla-pumpkin butter.

Keto Pumpkin Cookies Second

With an added pinch of cinnamon, these pumpkin spice keto cookies are extra aromatic and flavorful to ensure they won’t get lost in the fridge.

Make sure your pumpkin puree isn’t canned and has no added sugar or additives, and then mix that with a coconut–almond flour mixture to form the batter. Sometimes, the pumpkin puree can make the batter too wet and a bit crumbly. To fix this, add more of the flour mixture—the finely ground variety because coarsely ground almond flour separates the butter and the flour. If your baking sheet is too hot from baking a previous batch, let it cool down a little before placing the pumpkin cookie dough.

Instead of coconut oil, you should use butter. Also, use 2 1/2 teaspoons of pumpkin pie spice instead of three. If you’re not a fan of eggs, you can even use an egg replacement like one teaspoon of flaxseed meal mixed with three tablespoons of warm water. Let that stand for five minutes until its consistency thickens up.

Make sure you measure the coconut flour and almond flour precisely, using the scoop-and-level method to avoid adding too much; that could dry out the cookies. You can ensure your pumpkin cookies are gluten-free by making sure your baking powder has no added gluten.

You can also substitute erythritol for xylitol, but don’t overdo it. It might make the cookies crumbly and very soft. Use only 1/2 cup if you want to go sugar-free. Sprinkle some cinnamon on top, and enjoy.

Yields 12 servings of Keto Pumpkin Cookies

The Preparation

Pumpkin Cookies:

1/4 cup butter, melted
1/3 cup pumpkin puree
1 large egg, room temp
1 teaspoon vanilla extract
1 1/2 cup almond flour
3 tablespoon coconut flour
1/3 cup erythritol
1/2 teaspoon baking powder
2 1/2 teaspoon pumpkin pie spice
1/4 teaspoon salt

Cream Cheese Frosting:

4 ounce cream cheese
3 tablespoon unsalted butter
1/3 cup powdered erythritol

The Execution

1. Measure out and prepare all of the ingredients. Preheat the oven to 350F and line a baking sheet with parchment paper.

Keto Pumpkin Cookies

2. In a bowl, combine the egg, butter, pumpkin puree, and vanilla extract. Whisk together to combine well.

Keto Pumpkin Cookies

3. In another bowl, add in the almond flour, coconut flour, erythritol, baking powder, and salt. Whisk together to combine well.

Keto Pumpkin Cookies

4. Combine the wet ingredients into the dry ingredients bowl. Mix together until combined well.

Keto Pumpkin Cookies

5. Form the dough into balls using your hands and place on the lined baking sheet until all of the cookie dough has been used up.

Keto Pumpkin Cookies

6. Using a spatula, flatten the cookies. Place in the oven and let cook for 10 – 12 minutes or until golden brown in color. Then remove from oven and allow to completely cool on a cooling rack.

Keto Pumpkin Cookies

7. In a bowl, using a hand mixer, mix together the cream cheese with the butter and powdered erythritol. Mix to combine well.

Keto Pumpkin Cookies

8. Spoon the frosting on top of the cooled cookies and let sit in the refrigerator for 60 minutes to set.

Keto Pumpkin Cookies

9. Serve and enjoy!

Keto Pumpkin Cookies Long

This makes a total of 12 servings of Keto Pumpkin Cookies. Each serving comes out to be 190 calories, 17.7g fat, 2.6g net carbs, and 4.5g protein.

NUTRITION	CALORIES	FAT	CARBS	FIBER	NET CARBS	PROTEIN
0.25 cup butter	407	46	0	0	0	0.5
0.33 cup pumpkin puree	27	0.2	6.5	2.3	4.2	0.9
1.00 large egg	79	5.2	0.4	0	0.4	6.9
1.00 teaspoon vanilla extract	12	0	0.6	0	0.6	0
1.50 cup almond flour	973	84	37	21.8	15.1	35.3
3.00 tablespoon coconut flour	60	3.5	10	7	3	3
0.33 cup erythritol	13	0	0	0	0	0
0.50 teaspoon baking powder	1	0	0.6	0	0.6	0
2.50 teaspoon pumpkin pie spice	15	0.6	3.1	0.7	2.4	0.3
0.25 teaspoon salt	0	0	0	0	0	0
4.00 ounce cream cheese	388	39	4.7	0.0	4.7	7
3.00 tablespoon unsalted butter	305	34.5	0	0	0	0.3
0.33 cup powdered erythritol	2	0	0	0	0	0
Totals	2282	212.6	62.9	31.8	31.1	54.1
Per Serving (/12)	190	17.7	5.2	2.7	2.6	4.5

Keto Pumpkin Cookies

25 minutes

Yield: 12 servings

Calories per serving: 190

Fat per serving: 17.7g

Keto Pumpkin Cookies

The Preparation

Pumpkin Cookies:
1/4 cup butter, melted
1/3 cup pumpkin puree
1 large egg, room temp
1 teaspoon vanilla extract
1 1/2 cup almond flour
3 tablespoon coconut flour
1/3 cup erythritol
1/2 teaspoon baking powder
2 1/2 teaspoon pumpkin pie spice
1/4 teaspoon salt
Cream Cheese Frosting:
4 ounce cream cheese
3 tablespoon unsalted butter
1/3 cup powdered erythritol

The Execution

Measure out and prepare all of the ingredients. Preheat the oven to 350F and line a baking sheet with parchment paper.
In a bowl, combine the egg, butter, pumpkin puree, and vanilla extract. Whisk together to combine well.
In another bowl, add in the almond flour, coconut flour, erythritol, baking powder, and salt. Whisk together to combine well.
Combine the wet ingredients into the dry ingredients bowl. Mix together until combined well.
Form the dough into balls using your hands and place on the lined baking sheet until all of the cookie dough has been used up.
Using a spatula, flatten the cookies. Place in the oven and let cook for 10 - 12 minutes or until golden brown in color. Then remove from oven and allow to completely cool on a cooling rack.
In a bowl, using a hand mixer, mix together the cream cheese with the butter and powdered erythritol. Mix to combine well.
Spoon the frosting on top of the cooled cookies and let sit in the refrigerator for 60 minutes to set.
Serve and enjoy!

Notes

This makes a total of 12 servings of Keto Pumpkin Cookies. Each serving comes out to be 190 calories, 17.7g fat, 2.6g net carbs, and 4.5g protein.

https://www.ruled.me/keto-pumpkin-cookies/

The post Keto Pumpkin Cookies appeared first on Ruled Me.

By: Sarah Shaeffer
Title: Keto Pumpkin Cookies
Sourced From: www.ruled.me/keto-pumpkin-cookies/
Published Date: Tue, 09 May 2023 09:00:25 +0000

Frequently Asked Questions

Are There Any Keto Food Lists I Need?

Determining if you need a keto food list? This is an important step in your keto journey. Eating the right high-fat, low-carb foods is key to unlocking the potential benefits of the ketogenic diet. It can be difficult to find the right fuel to reach your goals with so many options.

You can plan your meals easier by knowing which foods you are allowed to eat on this diet. A keto food checklist simplifies the process by giving information about what you should consume and some suggestions on how to prepare them. You can also use it as a reference guide to help you shop at the supermarket or at restaurants.

A well-balanced nutrition approach can also help you lose weight while maintaining your overall health. To reach ketosis, you need to eat 12-15% protein and 15-30% fat. This is why it is so important not to just identify desirable meals, but also to select those that offer maximum nutrition and minimal carbs.

It can be very helpful to have a reliable keto food guide that lists healthy options within these parameters. This will help you make the transition to cleaner eating habits, which will lead to better health and more purposeful living. This helpful resource will help you get closer to your goals for lifestyle.

Can you eat fruit on keto?

Is it possible to eat fruit while on the keto diet? The answer is yes, but with caution.

Keep carbs low to stay in ketosis, and burn fat. However, some fruits can be included in a balanced and healthy keto diet.

Low-carb fruits can be included in a keto diet, but they need to be consumed sparingly and with moderation. Carb contents vary greatly between individual fruits. For example, bananas have significantly higher carbs than avocados.

Your body uses sugar in fruits to produce energy. Overdosing on sugar can cause blood sugar spikes, which can impede your efforts to achieve nutritional ketosis. You need to be mindful of the serving sizes and avoid overindulging in sugary treats.

Choosing fresh fruit over processed or sugary snacks will provide essential vitamins, minerals, and fibre which help fuel our bodies without adding too many extra carbs associated with desserts or processed snacks like candy bars or pies.

When considering whether or not eating fruit on the keto diet is for you, always remember that fresh fruits are usually healthier than sugary treats - but only if you stick to one small portion at a time!

What is an example of a ketogenic meal?

Keto diets are easy to follow. Just think of it as regular healthy eating, but with an extra special twist. A twist includes ditching processed carbs and replacing them with high-quality proteins and fats.

As a result, you'll benefit from this diet's countless health benefits, such as increased energy levels, improved cognitive performance, better sleep, and improved digestion. All this while enjoying great tasting meals.

What would a delicious ketogenic dinner look like? It could be like grilled salmon served over fresh kale sprinkled with parmesan cheese, paired with roasted cauliflower drizzled in olive oil, and topped off with freshly cut herbs for flavour. It could be an omelet filled with bacon bits, bell peppers and cheese, all cooked in your favorite buttery spread.

No matter what route you decide to take when it comes time to craft your next keto meal, remember that quality ingredients are key to making any dish a real winner! Get in the kitchen to discover new flavors and savour healthy recipes that will change your life!

What happens to your body after you cheat on keto

The keto diet can have unwanted side effects. You can quickly increase your blood sugar levels by suddenly eating starchy carbohydrates. This can cause dehydration as water is required to restore your cells to a homeostatic condition. A lack of essential minerals, such as potassium and sodium, can cause electrolyte imbalances.

Additionally, people who "cheat” on the keto diet can feel constipation or diarrhea. This is due to high-carbohydrate intake. These symptoms are generally short-lived but can be uncomfortable and disruptive. Cheat meals can also lead to intense cravings that cause people to feel deprived and then binge on high-carb food, which can be dangerous for those who are following the keto diet.

Overall, it's important to keep in mind that having an occasional cheat meal or snack won't destroy weeks or months' worth of progress on the keto diet -- as long as you stick within your prescribed net carb limits -- but there will still be consequences for veering away from your meal plan for extended periods.

Statistics

Fats should replace the majority of cut carbs and deliver approximately 60–80% of your total caloric intake. (healthline.com)
Around 35% of total calorie intake is probably the upper limit. (healthline.com)
The ratio is often 60% fat, 35% protein, and 5% carbs. (healthline.com)
One older study found that the ketogenic diet improved insulin sensitivity by a whopping 75% (25Trusted Source (healthline.com)
It typically contains 70% fat, 20% protein, and only 10% carbs (9Trusted (healthline.com)

External Links

How To

How to tell if the ketogenic diet is working for you

Explore the potential benefits of your diet to understand its power. The right diet can help you feel better, both mentally and physically, and keep your body in a healthy, balanced state.

The ketogenic diet may be one option that can provide positive results. But how do you determine if it is working? You need to know how this diet is affecting your lifestyle and health.

You can track your responses to this diet plan and see how they impact you. You can track how much energy your body has throughout the day. For instance, does it feel like your stomach is fuller? Has your digestion improved? Does your sleep quality improve or decrease? Do some activities cause more discomfort than others?

These are important considerations. Consider what outstanding issues need addressing and track those particular points as a priority - see if there are improvements over time according to your individual needs. Monitor any metabolic changes in your body such as cholesterol or blood sugar levels. These can help you determine if the ketogenic diet is helping to achieve your goals.

Also, take a look at your body composition to see if there have been any changes in muscle gain or fat loss. If you notice slow progress but then steadily increases over time, the ketogenic diet may be helping you in many ways.