Keto Pumpkin Blondies

By Dr. Eric Berg DC

08/10/2024

Keto Pumpkin Blondies

Total Time: 45 minutes

Serves: 8

Per serving: 172 calories, 3 g protein, 6 g carbohydrates, 16 g fat

Ingredients

½ cup butter, melted

½ cup monk fruit sweetener, powdered

1 large egg

¼ tsp salt

1 tsp ground cinnamon

½ tsp ground ginger

⅛ tsp ground clove

⅛ tsp ground nutmeg

½ cup canned pumpkin puree

1 tsp vanilla extract

½ cup almond flour

⅓ cup chopped walnuts

Directions:

Preheat oven to 350 degrees F / 175 degrees C.
In a large mixing bowl, combine butter and monk fruit sweetener.
Add egg, salt, cinnamon, ginger, clove, nutmeg, pumpkin puree, and vanilla extract. Stir thoroughly until well combined.
Gradually stir in almond flour until a smooth batter forms.
Fold half of walnuts into flour mixture.
Grease an 8 x 8-inch square baking pan with cooking spray.
Pour batter into prepared pan and spread it evenly.
Sprinkle remaining chopped walnuts on top of batter.
Bake for 15 to 20 minutes or until a toothpick inserted into center comes out clean.
Allow to cool for 10 to 15 minutes before slicing into squares and serving with your favorite toppings.

Recipe tips:

You can make this dessert nut-free by removing the walnuts and substituting almond flour with coconut flour. However, the texture might be slightly different.
Monk fruit sweetener can be replaced with liquid stevia or powdered erythritol.
To enhance the flavor and texture of these pumpkin blondies, add sugar-free chocolate chips or unsweetened coconut flakes to the blondie batter.
Include pumpkin pie spice or allspice for an extra kick of flavor.
If you prefer your pumpkin blondies to be fluffier and more cake-like, add half a teaspoon of baking powder or baking soda and mix it into the batter with the almond flour.

You don't have to wait for fall to indulge in the delightful flavors of pumpkin and spice.

With this Keto Pumpkin Blondies recipe, you can enjoy a seasonal favorite any time of the year without breaking ketosis.

These moist and rich blondies are the perfect combination of brownie and cake, making them a crowd-pleaser for any occasion.

Why you’ll love this keto-friendly recipe

Blondies are classic desserts that everyone loves. However, they’re typically made with wheat flour and often contain dark brown sugar, maple syrup, or butterscotch chips, which are high in carbs and unsuitable for those following keto.

This keto-approved recipe substitutes wheat flour with low-carb almond flour and replaces sugar with monk fruit sweetener, a zero-calorie natural alternative with minimal glycemic impact.

One of the main ingredients, pumpkin puree, is packed with nutrients such as magnesium and potassium and is an excellent source of fiber.

Although fiber is classified as a carbohydrate, it isn't digested or absorbed by the body. This means these Pumpkin Blondies contain only four grams of net carbs per serving, making them a perfect keto-friendly treat.

What's more, pumpkin contains beta-carotene, which is converted into vitamin A, crucial for vision, skin health, and strong immune system functions.

According to research published in Plants, pumpkin flesh and seed are packed with beneficial compounds, including proteins, carbohydrates, healthy fats, carotenoids, and various phytochemicals.

Phytochemicals have potent anti-inflammatory and antioxidant properties that protect the body from oxidative stress and may help prevent chronic diseases.

“Various nutrients in pumpkins have been found to improve sperm production, promote wound healing, and offer antimicrobial and anti-ulcer benefits,” explains Dr. Berg.

The addition of walnuts adds a crunchy texture and healthy fats to these blondies. Walnuts are also high in antioxidants and have been linked to cardiovascular health.

For those following a nutritious Healthy Keto® diet, almond flour is often used as a substitute for traditional flour. It's low-carb, gluten-free, and contains significantly more protein than regular wheat flour.

Infused with aromatic, warm spices, including cinnamon, ginger, and nutmeg, these blondies have a deliciously cozy flavor that's perfect for rainy fall days.

This pastry is also soft, chewy, and full of pumpkin flavor with a slightly crispy top, making it an irresistible low-carb dessert.

Pumpkin bars

What are blondies?

Blondies are dessert bars that are similar to brownies but made without chocolate.

These popular treats are named after their light, golden color, which results from using brown sugar or molasses instead of cocoa. This gives blondies their distinctive caramel-like flavor.

Additionally, they're typically made with butter, eggs, and flour.

This recipe replaces traditional ingredients, such as wheat flour and sugars, with keto-friendly almond flour and monk fruit sweetener, ensuring your blood sugar and insulin levels stays stable.

Other low-carb ingredients, such as sugar-free white chocolate chunks, almonds, or roasted pumpkin seeds, can also be added to change the flavor profile and texture of these blondies.

Tea with blondies

What to serve with Keto Pumpkin Blondies

These healthy Pumpkin Blondies are perfect for any occasion, whether you're enjoying a cozy night in or hosting a holiday gathering.

However, to avoid exceeding your daily net carb limit, it’s best to consume no more than 1 to 2 servings daily and avoid sugary toppings such as chocolate or caramel sauce.

Instead, serve them with a dollop of whipped cream or homemade maple syrup for a low-carb dessert treat that is delicious and keto-friendly.

You can also pair these Pumpkin Blondies with your favorite hot beverage, such as green tea or bulletproof coffee, for a satisfying and guilt-free treat.

It’s also important to enjoy these blondies as desserts right after a meal rather than as a snack, as frequent snacking is one of the primary reasons for weight gain.

Mother and daughter baking

Storing and reheating tips

These Keto Pumpkin Blondies can be stored in an airtight container at room temperature for up to two days. However, it’s important to let them cool completely before placing them into the container to avoid moisture buildup, which can make them soggy.

To reheat, simply place a serving of Pumpkin Blondie in the toaster oven for a few minutes until warm and crispy on the outside.

You can also warm them in the oven at 350 degrees F (175 degrees C) for about 5 to 10 minutes.

These blondies can also be frozen for up to three months if wrapped tightly in cellophane or parchment paper.

More tasty keto-friendly pumpkin recipes

There are many delicious ways to enjoy pumpkin on a keto diet.

Keto Pumpkin Pecan Bread

If you're craving a slice of bread with your morning coffee, this Keto Pumpkin Pecan Bread is the perfect choice.

With warm spices and crunchy pecans, it's a scrumptious way to enjoy pumpkin all year round.

Pumpkin Cheesecake

Creamy, rich, and perfectly spiced, this Keto Pumpkin Cheesecake is the ultimate dessert.

This keto-friendly cheesecake has an almond flour crust and a smooth pumpkin filling that's sure to satisfy your sweet tooth without interfering with fat burning.

Keto-Friendly Pumpkin Butter Chocolate Chip Cookies

Why not combine everyone's favorite cookie with delicious pumpkin flavors?

These Keto-Friendly Pumpkin Butter Chocolate Chip Cookies are soft, chewy, and loaded with buttery goodness.

Moreover, in contrast to many store-bought chocolate chip options, these pumpkin cookies are gluten-free, low-carb, and don’t contain artificial sweeteners or preservatives.

Keto Pumpkin Muffins

These Pumpkin Muffins are a delectable grab-and-go breakfast option.

The blend of almond flour, coconut milk, and pumpkin puree results in a moist and flavorful muffin that can be topped with sugar-free chocolate chips or chopped nuts for an extra layer of flavor.

Pumpkin spice bars

Final thoughts

These Keto Pumpkin Blondies are made with wholesome low-carb ingredients, including pumpkin puree, walnuts, almond flour, and aromatic spices, for a healthy twist on a classic dessert.

Enjoy these blondies as a decadent after-meal treat topped with whipped cream or homemade sugar-free maple syrup.

FAQ

1. Are Keto Pumpkin Blondies gluten-free?

Yes, these low-carb Pumpkin Spice Blondies are gluten-free, as they're made with almond flour instead of traditional wheat flour.

2. How many carbs are in Keto Pumpkin Blondies?

This recipe yields eight servings, each containing only four grams of net carbs.

3. What’s the difference between a blondie and a brownie?

The main difference between a blondie and a brownie is the absence of chocolate in blondies. Blondies have a lighter color and a slightly different texture, often due to using light brown sugar instead of cocoa powder.