Is Pumpkin Keto?
Now that fall is here, you may be wondering: is pumpkin keto-friendly? Where can I buy canned pumpkin in the UK?
You also may want to know how many carbs pumpkin has…I’m here to answer those questions right now.
So Pumpkin, it’s one of my favourite flavours for the Autumn/Fall season, I love my classic PSL (non dairy of course) but I don’t have it as much as I used to. Supermarkets tend to add a tonne of syrups and sugar to anything with the word “pumpkin” or “pumpkin spice” so do be careful.
Pumpkin can be keto as its low in net carbs. Per 100g, pumpkin only has 5g of total carbs, with 1g of fibre.
You do need to watch which kind of pumpkin you buy as sometimes they can be higher but a regular pumpkin not sweet squash should be low enough to fit it into your macros!
I have to say, I don’t buy the whole pumpkin as I’m the only one in the house that eats it! I tend to buy the pureed pumpkin instead!
Where can I get tinned pumpkin puree from?
Most US stores carry tinned pumpkin especially around thanksgiving so definitely find it there!
Where can I get tinned pumpkin puree in the UK?
I have had my best luck in the supermarkets like Tesco, Asda and Waitrose in the American section of the store or hidden away in the baking section.
Once they have it in stock (around the beginning of October) you can find it online here:
https://www.tesco.com/groceries/en-GB/products/292613099
https://www.amazon.co.uk/Tinned-Pumpkin-Filling-100-Natural/dp/604037022X
https://www.sainsburys.co.uk/gol-ui/product/baking-buddy-tinned-pumpkin-puree-425g
It is probably easiest to order the canned pumpkin on-line and there are two major websites which offer a large variety of those sought after US foods in the UK - Stateside Candy Co and American Soda. The links to the canned pumpkin are below and both offer 15-ounce and 29-ounce cans. You can freeze excess canned pumpkin in airtight containers for up to 3 months. It may look a little grainy when thawed but it is fine to cook with.
You can also make your own pumpkin puree by steaming cubes of peeled pumpkin (seeds removed) until tender (this is about 20 minutes for roughly 1 1/2-inch cubes but start checking after 10 minutes, the pumpkin should yield easily to the tip of a table knife). Puree and measure out to use in your recipe.
My favourite pumpkin recipes:
Obviously a pumpkin spice latte
“This paleo and keto pumpkin spice latte is pure fall in a mug! Prep a large batch to-go for the week and feel free to 'bulletproof' it with MCT oil and grass-fed butter.”
A pumpkin pie
Gluten Free, Sugar Free, BEST Low Carb Pumpkin Pie Recipe (Ever)
Pumpkin soup
This vegan keto pumpkin soup is the perfect way to warm up on a cold fall or winter day and makes a great addition to any dairy-free Thanksgiving feast!
https://meatfreeketo.com/vegan-keto-pumpkin-soup-soy-free-nut-free-coconut-free/
Pumpkin Chia Pudding
https://choosingchia.com/pumpkin-spice-latte-chia-pudding/ - SWAP MAPLE SYRUP FOR SUGAR FREE MAPLE SYRUP ( I use lakanto)
How to Incorporate Pumpkin into Your Ketogenic Lifestyle. Pumpkin easily fits into a low carb diet, but if you're truly focusing on a keto diet then it may be hard to fit it into those 20g cut off for many. There are so many ways to do keto so don’t be down if you want to increase your carbs to 30/ 40 or even 50 once you’re heavily fat adapted.
