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Craving a comforting fall dish? Try our Low-Carb Pumpkin Alfredo Sauce! This easy and delicious recipe is creamy, rich, and packed with all the seasonal flavors you love. Gluten-free and ready in under 20 minutes, it’s perfect for busy weeknights when you want a quick yet satisfying meal. Whether served over your favorite low-carb pasta or drizzled on veggies, this pumpkin Alfredo is sure to delight your taste buds while keeping your diet on track. Your palate and waistline will thank you for this delightful dish!
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My Pumpkin Alfredo Sauce is Back – Now Keto-Friendly!
I am so excited to share my low-carb version of this Pumpkin Alfredo Sauce with you! 🎃🍁 It was one of our family's go-to fall favorites, and I have seriously missed it since going low-carb. Why did it take me this long to recreate it? Honestly, I don’t know because it’s just as easy as my Copycat Olive Garden Alfredo Sauce—which this recipe is based on.
But hey, better late than never, right? 😉
Now, I know what some of you might be thinking… "Pumpkin Alfredo? You’ve got to be out of your gourd!" But hear me out—this sauce is creamy, rich, and brings all the cozy fall vibes without the carb overload. Just trust me, OK? You need to try this! The pumpkin adds a subtle hint of sweetness and that extra bit of fall flavor to this gluten-free Alfredo sauce that will have you pouring it over every low-carb pasta or veggie you can find. 🍂🧄
Plus, if you make your own Homemade Pumpkin Puree (which I highly recommend!), you can enjoy even more of it, knowing it's lower in carbs than many store-bought versions.
Is Pumpkin Keto-Friendly?
I’m all about pumpkin everything, so when I went low-carb, I needed to know if I could still enjoy my favorite fall flavor. Good news? Pumpkin can fit into a low-carb or keto lifestyle—you just need to be mindful of portion sizes.
Let’s break it down:
- Raw Pumpkin: 1 cup has about 8 grams of carbs and 1 gram of fiber, so it comes to 7 grams of net carbs.
- Canned Pumpkin: ½ cup has about 10 grams of carbs and 4 grams of fiber, leaving you with 6 grams of net carbs.
Why the difference? Even canned pumpkins labeled "100% pure" are often a mix of winter squashes, which can impact the carb count. Homemade pumpkin puree is often a lower-carb option and gives you more control over what you’re using.
The key to keeping this low-carb is watching your portions and using pumpkin in savory dishes, where you’re not adding sugars. Compared to other starchy vegetables like potatoes and corn, pumpkin is definitely a better option for keto and low-carb diets. 🧡
Ready to pumpkin crazy like me? Give this Keto Slow Cooker Pumpkin Butter or these Keto Pumpkin Cream Cheese Muffins a try! If you are game to try pumpkin in a savory recipe, how about trying this 3 Cheese Pumpkin Mac and Cheese or a big bowl of this Creamy Chipotle Pumpkin Soup!
🍽️✨ Don't forget to share your delightful creations with us on Instagram using #BobbisKozyKitchen for a chance to be featured in our newsletter! 📸
Why You'll Love Low-Carb Pumpkin Alfredo Sauce
- Quick & Easy: This recipe is ready in under 20 minutes, making it perfect for busy weeknights when you want a delicious, comforting meal without spending hours in the kitchen.
- Seasonal Flavors: Packed with the warm, cozy flavors of pumpkin and fall spices, this sauce brings the taste of the season to any low-carb dish, making it a delightful twist on traditional Alfredo.
- Keto & Gluten-Free: Whether you follow a low-carb or gluten-free diet, this creamy Alfredo sauce fits right in, offering a rich and satisfying meal that won’t derail your dietary goals.
Jump to:
🥘Low-Carb Pumpkin Alfredo Sauce Ingredient Notes
- Butter: Butter adds richness and a smooth texture to the sauce. It serves as the base for melting the cream cheese and starting the sauce. It also enhances the overall flavor, creating a creamy, indulgent foundation.
- Cream Cheese: Cream cheese adds a thick, rich consistency to the sauce, making it extra creamy and smooth. It helps balance the flavors and creates a silky texture that pairs well with the pumpkin and spices.
- Heavy Cream: Heavy cream is the main liquid component of the sauce, contributing to the richness and creaminess while keeping it low-carb. It helps to thin out the cream cheese and butter, creating a luscious sauce.
- Rubbed Sage: Sage provides a subtle earthy and savory flavor that complements the sweetness of the pumpkin and brings a warm, fall essence to the sauce. It’s a traditional herb in many fall and winter dishes.
- Pumpkin Puree: The pumpkin puree adds a mild sweetness and a unique fall twist to the Alfredo sauce. It also gives the sauce its rich color and seasonal flavor, making it a perfect autumn dish. Homemade puree is recommended for lower carbs and better control of ingredients.
- Grated Parmesan Cheese: Parmesan cheese adds a salty, nutty flavor that enhances the sauce's richness. It also helps to thicken the sauce and adds that signature Alfredo taste. The cheese melts into the sauce, creating a velvety texture.
- Fresh Ground Nutmeg: Nutmeg adds warmth and a subtle spice that complements the pumpkin and cream in the sauce. It’s a classic ingredient in Alfredo and cream-based sauces, enhancing the depth of flavor.
- Fresh Chopped Parsley or Sage (for garnish, optional): Garnishing with fresh herbs like parsley or sage adds a bright, fresh flavor to the dish and enhances its presentation. It can also balance the sauce's richness with a pop of color and freshness.
The printable recipe card at the bottom of the page contains a detailed list of measurements and instructions.
🔪How to Make Low-Carb Pumpkin Alfredo Sauce
These are four of the steps involved in making xxxx. The full directions are in the recipe card at the bottom of the post.
Heat the butter in a skillet over medium heat. Add the cream cheese and stir until melted.
Whisk in the heavy cream.
Add pumpkin puree.
Whisk in the parmesan cheese.
Helpful Hint: 💡 To get the smoothest sauce possible, ensure the cream cheese is at room temperature before adding it to the skillet. This will help it melt evenly without clumping, creating a creamy and luxurious sauce.
Substitutions
- Cream Cheese: For a slightly milder, creamier texture, substitute mascarpone cheese. Mascarpone will give the sauce a rich, smooth consistency without altering the flavor too much.
- Butter: For a lactose-free option, use ghee or clarified butter. Ghee has a slightly nuttier flavor but still provides the richness and smoothness that butter brings to the sauce.
- Pumpkin Puree: For a variation, you can use butternut squash puree in equal amounts. It is still low-carb and will maintain the fall flavor, though it will slightly increase the carb count compared to pumpkin.
Storage and Reheating
Storage:
- Refrigerator: Store the sauce in an airtight container in the refrigerator for up to 4 days.
- Freezer: You can freeze the sauce in a freezer-safe container for up to 3 months. To prevent separation when thawing, let it thaw overnight in the refrigerator before reheating.
Reheating:
- Stovetop: Reheat the sauce gently in a skillet over low heat, stirring frequently. If the sauce becomes too thick, add a splash of heavy cream or broth to bring it back to the desired consistency.
- Microwave: Reheat in short intervals (30 seconds), stirring in between to ensure even heating. Add a little cream or broth if necessary to prevent the sauce from becoming too thick.
These methods will help retain the creamy texture and flavor of the sauce!
💭Top tip
For an extra flavor boost, try using freshly grated parmesan and nutmeg. Freshly grated cheese melts more smoothly into the sauce, and the nutmeg adds a warm, aromatic note that perfectly complements the pumpkin.
FAQ about Low-Carb Pumpkin Alfredo Sauce
For a dairy-free version, you can substitute the butter with ghee or coconut oil, the heavy cream with coconut cream, and the parmesan cheese with a dairy-free alternative like nutritional yeast. The sauce will have a slightly different flavor but will still be creamy and delicious.
Not at all! The pumpkin adds a subtle hint of sweetness and fall flavor but doesn’t overpower the creamy, savory essence of the Alfredo sauce. It complements the other ingredients perfectly.
Great low-carb pasta options include my butternut squash noodles, zucchini noodles (zoodles), spaghetti squash, shirataki noodles, or even steamed broccoli. The sauce pairs beautifully with all of these, making it a versatile low-carb option.
More Delicious xxxx Recipes...
Low-Carb Pumpkin Alfredo Sauce
Ingredients
- 1/4 cup butter
- 4 ounces cream cheese cubed
- 2 cups heavy cream
- 1 tsp rubbed sage
- 1/2 cup pumpkin puree
- 1 cup grated parmesan cheese
- pink salt to taste
- fresh cracked black pepper to taste
- Fresh ground nutmeg to taste
- Fresh chopped parsley or sage for garnish optional
Instructions
- Heat the butter in a skillet over medium heat. Add the cream cheese and stir until melted.
- Whisk in the heavy cream, rubbed sage, and pumpkin puree, and bring to a bubble.
- Reduce heat and simmer 10 to 15 minutes, until sauce coats the back of a spoon.
- Whisk in the parmesan cheese and season with the salt, pepper, and fresh ground nutmeg to taste.
- Serve over butternut squash or zucchini noodles, spaghetti squash, steamed broccoli, or other low carb noodle replacement.
Disclaimer
Most of my recipes are low-carb (or keto) and gluten-free, but some are not. Please verify that a recipe fits your needs before using it. Recommended and linked products are not guaranteed to be gluten-free. Recipes may contain errors, so please use your common sense when following them. Nutritional information is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs will not be included as it has a glycemic index of 0 (meaning it does not spike blood sugar) and it’s not metabolized. Net carbs are the total carbs minus fiber.
Nutrition
Food safety
- Don't leave food sitting out at room temperature for extended periods
- Never leave cooking food unattended
- Use oils with a high smoking point to avoid harmful compounds
- Always have good ventilation when using a gas stove
See more guidelines at USDA.gov.
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