These elegant pumpkin fat bombs taste just like pumpkin pie, and are pretty enough to serve as part of a Thanksgiving or Christmas spread!
Not content to let my husband and tasters have all the pumpkin flavor to themselves, I also worked up a few keto friendly treat recipes for this blog. 🙂
... it’s been a long few weeks of hard work, so it’s been a while since my last post. Whoops!
Anyway, sorry for that silence ... but I’m finally here with a new recipe for you!
This delicious fall treat makes an excellent keto-friendly snack any time you’re craving pumpkin flavor - and they’re a lot easier to make than a classic pumpkin pie!
Also? They’re just so PRETTY. (Easy to make, though - don't worry!)
These pumpkin pie cheesecake rosettes are not only great for those following a keto lifestyle, they’ll be a hit with non-keto eaters, as well.
... and that’s a good thing, going into potluck and party season!
It’s always a great thing when one recipe will satisfy everyone’s taste buds, while fitting multiple dietary restrictions.
As-is, these delicious pumpkin fat bombs are low carb and gluten-free. If you need nut-free, simply pipe them into silicone molds, and skip the nuts.
Nutrition Breakdown
Like many keto dieters, I keep a close eye on my fat intake ... and generally find it hard to work ENOUGH fats into my diet.
I eat a lot of vegetables and prefer lean meats (texture thing!), so I like to supplement it with healthy fats - usually avocados, salmon, etc.
When the sweet tooth strikes, though? Having keto pumpkin pie fat bombs is an easy way to get some of those good fats in, while also enjoying a sweet treat!
Sure, cream cheese isn’t the *best* form of fat, but there’s a healthy dose of coconut oil in these tasty pumpkin cheesecake bites - a popular source of MCT for many on a ketogenic diet.
When piped into 20 rosettes, you’re looking at 98 calories each.
After deducting the sugar alcohol (which doesn’t tend to noticeably elevate blood sugar), there are 2 grams of carbs.
After deducting the fiber, that works out to slightly less than 1 grams of net carbs each - the perfect keto dessert, and one that will fit into almost any low carb diet.
There are also 3 grams of protein and 9 grams of fat in each pumpkin fat bomb
It’s a great way to enjoy a pumpkin treat this holiday season ... without worrying about messing with your weight loss!
Note: Nutrition information provided is slightly higher than reality, as you won't use all of the pecans.
Ingredients
Just a few notes on some of the main ingredients of this keto pumpkin pie fat bombs recipe:
Pumpkin Puree
Use actual pumpkin puree (which is pure pumpkin), rather than pumpkin pie filling, which has additional sweeteners and ingredients added.
I use canned pumpkin, feel free to use homemade pumpkin puree if you happen to have some.
Sugar-Free Sweetener
I use an Erythritol / Monkfruit Blend Sweetener, you can use whichever you like,
Swerve Brown Sugar Substitute is a tasty zero sugar option, if you happen to have it on hand.
Spice Mixture
I don’t tend to have pumpkin pie spice on hand, so I measure out individual spices:
Ground Cinnamon
Ground Ginger
Ground Nutmeg
Ground Cloves
If you prefer to use Pumpkin Pie Spice, you can use 1 ¾ - 2 teaspoon of it in place of the individual spices in the recipe.
Everything Else
Full-fat cream cheese (room temperature)
Chopped pecans
Unflavoured Whey Protein Isolate
Solid Coconut oil
Coconut Flour
Pure vanilla extract
Xanthan Gum (optional)
Salt
Equipment
There are a couple different ways that you can shape these fat bombs.
I like to use a Large Piping Bag, Standard Decorating Couplers, and an Open Star Piping Tip to pipe these into rosettes.
If you’re more into using silicone molds, that’s all good, too.
Just spoon or pipe the mixture into your choice of mold, and sprinkle a layer of finely chopped nuts across the exposed surface of the filling.
How to Make Pumpkin Fat Bombs
The full recipe follows in the recipe card at the end of this post, here is a pictorial walk through of the technique.
In a medium mixing bowl, Beat together softened cream cheese and pumpkin puree until smooth. (You can do this in a stand mixer, or with a handheld electric mixer).
In a small bowl, combine protein powder, sweetener, coconut flour, spices, xanthan gum (will make it a bit thicker in the end - I did not use it in this batch!), and salt.
Add dry ingredients to the cream cheese mixture. With the mixer on slow, beat to combine.
Line a rimmed baking sheet with parchment paper.
Run pecans though a mini food processor to finely chop, or finely chop them by hand. Evenly spread out on the prepared baking sheet.
Pipe out 20 rosettes of filling on top of the pecans, return to freezer for another 2 hours or so.
Serve - either frozen, or after allowing to warm up slightly - or transfer to an airtight container for storage in the freezer.
More Low Carb Holiday Recipes
Looking for some low carb or keto options to serve at the holidays? Here are some super tasty Christmas recipes and other holiday treats for you!
Bacon Wrapped Halloween Mummy Meatloaf
Candy Cane Cookies
Charcuterie Christmas Tree
Cream Cheese Mints
Easter Deviled Eggs
Eggnog
Funeral Potatoes
Gingerbread Cookies
Gingerbread Pancakes
Halloween Deviled Eggs
Holiday Desserts
Holiday Main Dishes
Holiday Side Dishes
Paska [Ukrainian Easter Bread]
Sauerkraut Buns
Stuffing
Turkey Meatballs with Cranberry Glaze
Witch Finger Cookies
Share the Love!
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Keto Pumpkin Fat Bombs [Pumpkin Cheesecake Swirls]
Equipment
- Baking sheet
- Parchment paper
- Disposable pastry bags
- Coupler and Large Star Tip
Ingredients
- 8 oz Cream cheese softened
- ½ cup Pumpkin puree
- ¼ cup Coconut oil melted
- 1 teaspoon Pure vanilla extract
- ½ cup Unflavoured protein isolate
- ⅓ cup Monk fruit sweetener
- 2 tablespoon Coconut flour
- 1 teaspoon Cinnamon
- ½ teaspoon Ground ginger
- ¼ teaspoon Ground nutmeg
- ¼ teaspoon Xanthan gum optional
- Pinch Ground cloves
- Pinch Salt
- ½ cup Chopped pecans
Instructions
- In a medium mixing bowl, Beat together cream cheese and pumpkin puree until smooth.
- Add coconut oil and vanilla extract, mix well to combine.
- In a small mixing bowl, combine protein powder, sweetener, coconut flour, spices, xanthan gum, and salt.
- Add dry ingredients to the cream cheese mixture. With the mixer on slow, beat to combine.
- Cover with plastic wrap and chill for 1 hour, or until firmed up.
- Line a rimmed baking pan with parchment paper.
- Run pecans though a mini food processor to finely chop, or finely chop them by hand. Evenly spread out on the prepared baking sheet.
- Fit a large pastry bag with a coupler and large star tip, fill with the pumpkin pie fat bomb batter, being careful to avoid forming large air pockets.
- Pipe out 20 rosettes of filling on top of the pecans, return to freezer for another 2 hours or so.
- Serve, or transfer to an airtight container for storage in the freezer.
Bloody lovely! I have to be dairy free so substituted Violife Creamy original for the cream cheese and vegan protein powder . And I love ginger 🫚 so about a tablespoon of that 😉.
But really delicious and quick to make.