9 Low Carb Pumpkin Desserts You’Ll Crave All Season

Pumpkin season doesn’t need a side of sugar crash. These low carb pumpkin desserts deliver cozy spice, creamy textures, and big fall vibes—without the carb overload.

They’re simple, crowd-pleasing, and totally weeknight-friendly. Ready to pumpkin-spice your life the smarter way? Let’s bake.

1. No-Bake Pumpkin Cheesecake Cups That Flirt With Every Spoonful

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Silky, spiced, and downright dreamy, these cheesecake cups hit that creamy-sweet spot without turning your kitchen into a sauna. They’re perfect for parties, meal prep, or those “I need dessert now” emergencies.

The no-bake factor keeps things easy, and the nutty “crust” adds just enough crunch.

Ingredients:

• 1 cup canned pumpkin puree (not pie filling)
• 8 oz cream cheese, softened
• 1/2 cup heavy cream
• 1/3 cup granular erythritol/monk fruit blend (or to taste)
• 1 tsp vanilla extract
• 1 1/2 tsp pumpkin pie spice
• Pinch of salt
• 1/2 cup almond flour
• 2 tbsp butter, melted
• 1 tbsp erythritol (for crust)
• Optional: a dollop of whipped cream and a dusting of cinnamon

Instructions:

1. Stir almond flour, melted butter, and 1 tbsp erythritol until sandy. Press 2 tbsp into the bottom of 8 small ramekins or jars.
2. Beat cream cheese, pumpkin, sweetener, vanilla, spice, and salt until smooth.
3. Whip heavy cream to soft peaks, then fold into pumpkin mixture.
4. Spoon filling over crusts. Chill 2 hours to set.
5. Top with whipped cream and cinnamon if you’re feeling fancy.

Serve these straight from the fridge for maximum creaminess. Swap almond flour for crushed pecans for a richer, toasty vibe. FYI, these also freeze beautifully—thaw in the fridge overnight.

Estimated Nutrition (per serving, 1 cup; 8 servings): Calories 246; Fat 22g; Carbs 8g; Fiber 2g; Net Carbs 6g; Protein 5g. Values are estimates and may vary.

2. Pumpkin Spice Mug Cake That’s Ready Before Your Coffee Cools

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Craving cake without the oven commitment? This mug miracle brings warm spices and tender crumb in under two minutes. It’s the perfect solo treat when portion control needs a little help.

Bonus: it tastes like a coffee shop pastry, minus the sugar bomb.

Ingredients:

• 3 tbsp almond flour
• 1 tbsp coconut flour
• 1/4 tsp baking powder
• 1 tbsp granular erythritol/monk fruit
• 1/4 tsp pumpkin pie spice
• Pinch salt
• 1 tbsp pumpkin puree
• 1 egg
• 1 tbsp unsweetened almond milk
• 1 tsp melted butter or coconut oil
• 1/2 tsp vanilla extract

Instructions:

1. Whisk dry ingredients in a large microwave-safe mug.
2. Stir in pumpkin, egg, almond milk, butter, and vanilla until smooth.
3. Microwave 60–90 seconds until set but still moist in the center.
4. Cool 1 minute, then devour. Add a dollop of whipped cream if you’re extra.

Want it fluffier? Separate the egg, whip the white, and fold it in. Add sugar-free chocolate chips for a melty surprise. Seriously, this one saves dessert o’clock on busy nights.

Estimated Nutrition (per serving, 1 mug cake; 1 serving): Calories 258; Fat 19g; Carbs 10g; Fiber 5g; Net Carbs 5g; Protein 11g. Values are estimates and may vary.

3. Creamy Pumpkin Panna Cotta That Looks Fancy But Isn’t

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This silky panna cotta tastes like pumpkin pie grew up and went to culinary school. It sets beautifully and feels restaurant-level, yet you barely lift a finger.

Make it a day ahead for effortless entertaining.

Ingredients:

• 1 cup heavy cream
• 1 cup unsweetened almond milk
• 1/2 cup pumpkin puree
• 1/3 cup granular erythritol/monk fruit
• 1 1/2 tsp gelatin (unflavored)
• 2 tbsp cold water
• 1 tsp vanilla extract
• 1 tsp pumpkin pie spice
• Pinch salt

Instructions:

1. Bloom gelatin in cold water for 5 minutes.
2. Heat cream, almond milk, sweetener, spice, and salt over medium until steaming. Do not boil.
3. Whisk in pumpkin, remove from heat, then stir in gelatin until dissolved. Add vanilla.
4. Strain for ultra-smooth texture. Pour into 6 small ramekins and chill 4 hours.
5. Serve in cups or unmold with a hot water dip. Add a sprinkle of nutmeg.

Swap almond milk for coconut milk for a subtle tropical note. Garnish with toasted chopped pecans for crunch. IMO, a tiny drizzle of sugar-free caramel makes it unstoppable.

Estimated Nutrition (per serving, 1 ramekin; 6 servings): Calories 152; Fat 13g; Carbs 6g; Fiber 1g; Net Carbs 5g; Protein 4g. Values are estimates and may vary.

4. Almond-Pumpkin Biscotti For Dunking Like You Mean It

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Crisp, lightly sweet, and perfect for coffee-dunking, these biscotti bring pumpkin flavor without the usual flour overload. They bake up golden and hold their shape like champs.

Keep a jar on the counter and watch them disappear.

Ingredients:

• 1 3/4 cups almond flour
• 1/4 cup coconut flour
• 1/3 cup granular erythritol/monk fruit
• 1 tsp baking powder
• 1 tsp pumpkin pie spice
• Pinch salt
• 1/4 cup pumpkin puree
• 1 egg
• 2 tbsp butter, melted
• 1 tsp vanilla extract
• 1/3 cup chopped almonds or pecans

Instructions:

1. Heat oven to 325°F (165°C). Line a baking sheet with parchment.
2. Whisk dry ingredients. Stir in pumpkin, egg, butter, and vanilla to form a dough. Fold in nuts.
3. Shape into a 10×3-inch log. Bake 25 minutes.
4. Cool 15 minutes, slice into 1/2-inch pieces. Lay cut-side down and bake 10–12 minutes per side until crisp.
5. Cool completely to harden.

Dip ends in melted 85–90% dark chocolate if your carbs allow. Add orange zest for a citrusy lift. Store airtight for crunch that lasts all week.

Estimated Nutrition (per serving, 1 biscotti; 14 servings): Calories 114; Fat 9g; Carbs 6g; Fiber 3g; Net Carbs 3g; Protein 4g. Values are estimates and may vary.

5. Chilled Pumpkin Pie Mousse That Whips Up In Minutes

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Like pumpkin pie without the crust or the fuss. This mousse turns silky with just a mixer and a bowl—no stove, no drama.

It’s light yet luxurious, which feels like magic, honestly.

Ingredients:

• 1 cup heavy cream, very cold
• 8 oz mascarpone or cream cheese, softened
• 3/4 cup pumpkin puree
• 1/3 cup powdered erythritol/monk fruit
• 1 tsp vanilla extract
• 1 tsp pumpkin pie spice
• Pinch salt

Instructions:

1. Whip heavy cream to stiff peaks; set aside.
2. Beat mascarpone, pumpkin, sweetener, vanilla, spice, and salt until smooth.
3. Fold in whipped cream gently until combined.
4. Chill 1 hour for best texture.

Pipe into glasses and top with shaved dark chocolate or crushed toasted pecans. For extra depth, add a splash of maple extract (sugar-free). Trust me, it tastes like fall clouds.

Estimated Nutrition (per serving, 1/2 cup; 8 servings): Calories 224; Fat 20g; Carbs 7g; Fiber 1.5g; Net Carbs 5.5g; Protein 4g. Values are estimates and may vary.

6. Pumpkin Pecan Skillet Blondies You’ll Fight Over

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Chewy edges, gooey center, and a caramel-y vibe from browned butter—these blondies mean business. They’re low carb but taste like the real deal your grandma would guard with her life.

Serve warm with a scoop of sugar-free vanilla ice cream and prepare for applause.

Ingredients:

• 1/2 cup butter
• 1 cup almond flour
• 1/4 cup coconut flour
• 1/2 cup golden erythritol/monk fruit
• 1/4 cup pumpkin puree
• 1 egg
• 1 tsp vanilla extract
• 1 tsp pumpkin pie spice
• 1/2 tsp baking soda
• 1/4 tsp salt
• 1/2 cup chopped pecans

Instructions:

1. Heat oven to 350°F (175°C). In an oven-safe skillet, brown butter over medium until nutty and amber; cool 5 minutes.
2. Whisk in sweetener, pumpkin, egg, vanilla, spice, baking soda, and salt.
3. Stir in almond and coconut flours until just combined. Fold in pecans.
4. Smooth top and bake 16–20 minutes until set at edges and slightly soft in center.
5. Cool 10 minutes before slicing.

Add sugar-free chocolate chips for chaos (the good kind). Swap pecans for walnuts if that’s your vibe. A pinch of flaky salt on top makes flavors pop.

Estimated Nutrition (per serving, 1/12 of skillet): Calories 185; Fat 16g; Carbs 8g; Fiber 3g; Net Carbs 5g; Protein 4g. Values are estimates and may vary.

7. Pumpkin Spice Chia Pudding For Breakfast-That-Counts-As-Dessert

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This make-ahead wonder sets up thick and pudding-like with cozy spices. You get omega-3s, fiber, and dessert energy without the carb crash.

It doubles as a grab-and-go breakfast or a late-night treat that won’t wreck your macros.

Ingredients:

• 1 1/2 cups unsweetened almond milk
• 1/2 cup pumpkin puree
• 3 tbsp chia seeds
• 2–3 tbsp granular or liquid monk fruit/erythritol, to taste
• 1 tsp vanilla extract
• 1 tsp pumpkin pie spice
• Pinch salt

Instructions:

1. Whisk almond milk, pumpkin, sweetener, vanilla, spice, and salt until smooth.
2. Stir in chia seeds and rest 10 minutes, then stir again to prevent clumps.
3. Chill at least 2 hours or overnight.
4. Stir before serving and adjust sweetness.

Top with toasted pumpkin seeds for crunch. Want it richer? Swap half the almond milk for coconut milk. A swirl of sugar-free yogurt adds tangy contrast.

Estimated Nutrition (per serving, 1/2 cup; 6 servings): Calories 94; Fat 5g; Carbs 8g; Fiber 5g; Net Carbs 3g; Protein 3g. Values are estimates and may vary.

8. Spiced Pumpkin Custard Bars That Nail The Pie Without The Crust

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All the best parts of pumpkin pie—none of the floury crust. These custard bars slice clean, pack well, and keep your holiday table very, very happy.

They’re simple to mix and even simpler to eat.

Ingredients:

• 1 1/2 cups pumpkin puree
• 1 cup heavy cream
• 1/2 cup unsweetened almond milk
• 1/2 cup granular erythritol/monk fruit
• 3 eggs
• 1 1/2 tsp pumpkin pie spice
• 1 tsp vanilla extract
• Pinch salt
• Optional: 2 tbsp almond flour for slightly firmer texture

Instructions:

1. Heat oven to 325°F (165°C). Line an 8×8-inch pan with parchment.
2. Blend all ingredients until smooth. Pour into pan.
3. Bake 35–45 minutes until set at edges with a slight jiggle in center.
4. Cool completely, then chill 2 hours before slicing.

Dust with cinnamon and serve with sugar-free whipped cream. Add orange zest or a splash of bourbon extract for depth. These bars also freeze like champs—wrap tightly.

Estimated Nutrition (per serving, 1/12 of pan): Calories 126; Fat 10g; Carbs 7g; Fiber 1g; Net Carbs 6g; Protein 4g. Values are estimates and may vary.

9. Frosted Pumpkin Spice Donut Holes You Can Air-Fry

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Soft, cakey donut bites with a sweet glaze? Yes, please. These low carb cuties bake or air-fry in minutes and vanish even faster.

They bring weekend-bakery joy to your kitchen without the sugar hangover.

Ingredients:

• 1 1/2 cups almond flour
• 2 tbsp coconut flour
• 1/3 cup granular erythritol/monk fruit
• 1 tsp baking powder
• 1 1/2 tsp pumpkin pie spice
• Pinch salt
• 1/3 cup pumpkin puree
• 2 eggs
• 2 tbsp butter, melted
• 2 tbsp unsweetened almond milk
• 1 tsp vanilla extract
• Glaze: 1/2 cup powdered erythritol, 1–2 tbsp heavy cream, dash vanilla

Instructions:

1. Mix dry ingredients in a bowl. Whisk wet ingredients in another bowl.
2. Combine to a thick batter. Chill 10 minutes for easier handling.
3. Roll 20 small balls with damp hands. Air-fry at 350°F (175°C) for 6–8 minutes or bake on a lined sheet 10–12 minutes until set.
4. Whisk glaze ingredients and toss warm donut holes to coat lightly.

Add a pinch of cinnamon to the glaze for extra spice. Prefer a sugar-cinnamon finish? Skip glaze and roll in powdered sweetener mixed with cinnamon. Serve warm—obviously.

Estimated Nutrition (per serving, 2 donut holes; 10 servings): Calories 146; Fat 12g; Carbs 9g; Fiber 4g; Net Carbs 5g; Protein 5g. Values are estimates and may vary.

Craving cozy without the carb coma? These 9 low carb pumpkin desserts deliver big flavor with smart swaps, minimal fuss, and maximum fall energy. Pick one tonight and let your kitchen smell like a candle shop—in the best way.

Nutrition values are estimates based on standard USDA data and common product averages. Ingredients and brands vary, so adjust to your needs and recalculate when possible.