Prep Time: 15 minutes
Cook Time: 1 hour
Servings: 8
There’s nothing more comforting than the smell of fresh pumpkin bread baking in the oven—especially when it’s low in carbs and high in nutrition. This Keto Pumpkin Bread combines seasonal flavor, texture, and the health benefits of keto-friendly ingredients like almond flour, coconut flour, and flaxseed. Whether you're enjoying it for breakfast or an afternoon snack, this is a wholesome bread recipe you'll want on repeat during the fall and beyond.
Why Pumpkin Bread is Great for Keto
Pumpkin is naturally low in carbs and loaded with essential vitamins such as A, C, and E. One cup of pumpkin puree contains just 7.5g net carbs and provides more than 200% of your daily vitamin A needs, according to the USDA Food Database.
In this recipe, we combine pumpkin puree with almond flour and coconut flour—both low-carb, gluten-free flours that are high in fiber and healthy fats. The result? A nutrient-dense, keto-compliant bread with a moist texture and warm, spiced flavor.
Ingredients
- 3 tbsp walnuts, chopped
- 3 tbsp pumpkin seeds (plus extra for topping)
- 2 eggs
- ¼ cup no-sugar-added apple sauce
- 2 tbsp coconut oil
- ¾ cup pumpkin puree
- ½ tbsp butter
- 1 tbsp pumpkin pie spice
- ½ tbsp baking powder
- ½ tsp salt
- 1 tbsp psyllium husk powder
- ¼ cup flaxseed
- ½ cup almond flour
- ½ cup coconut flour
Instructions
- Preheat the oven to 400°F (204°C) and grease a baking tray with butter or line it with parchment paper.
- In a large bowl, mix all the dry ingredients (excluding the pumpkin seeds for topping).
- In a separate bowl, whisk together the eggs, pumpkin puree, no-sugar-added apple sauce, and coconut oil until well combined.
- Combine the dry mixture with the wet ingredients and mix until a thick batter forms.
- Transfer the batter to the prepared baking tray and shape it into a loaf. Sprinkle extra pumpkin seeds on top.
- Place the tray on the lower rack of the oven and bake for 1 hour or until a toothpick comes out clean from the center.
- Let cool completely before slicing and serving.
Nutritional Facts (Per Serving)
- Calories: 194
- Fat: 13.8g
- Carbs: 4.6g (Net Carbs: approx. 2.9g)
- Protein: 6.3g
Health Benefits
This keto pumpkin bread is rich in healthy fats from walnuts and coconut oil, plant-based fiber from flaxseed and psyllium husk, and essential micronutrients from pumpkin. The high fiber content helps promote satiety and supports digestion, which is essential on a ketogenic diet.
Almond flour and coconut flour have a low glycemic index and help reduce blood sugar spikes—a key concern for people managing type 2 diabetes or insulin resistance. For more on the science behind keto-friendly flours, check out this Healthline article.
Tips for Best Results
- Ensure the batter is thick before baking. If it feels too dry, add 1–2 tablespoons of unsweetened almond milk.
- Let the loaf cool fully before slicing—it helps maintain structure.
- Store leftovers in an airtight container in the fridge for up to 5 days or freeze slices for up to 3 months.