This Pumpkin Alfredo Sauce is so creamy, rich, and delicious, and LOW CARB, gluten-free, and keto-friendly. It’s an easy weeknight dish with just a few ingredients, is done in less than 20 minutes, and it just screams fall!
Now, I know some of you are probably like what in the ever-lovin’ pumpkin craziness is this? You must be out of your gourd woman!
Am I right?
Just trust me OK?
You must try this, it is sooooooo good.
The pumpkin just adds that little fall sumthin’ to the Alfredo sauce that will make you want to slather it on every single pasta alternative, veggie whatever you can.
And, if you make your own Homemade Pumpkin Puree you can enjoy gallons of it if you want to because it is lower in carbs than store-bought!
INGREDIENTS NEEDED FOR PUMPKIN ALFREDO SAUCE
IS PUMPKIN OK FOR A LOW CARB OR KETO DIET?
I love ALL things pumpkin so the first fall that rolled around after I went low carb I was like 😬 please tell me that I can have pumpkin!
The short answer is that pumpkin can definitely be keto-friendly, you just need to watch your portion size.
According to the American Diabetes Association, the following vegetables are classified as starches.
Of the vegetables on this list, pumpkin has the least amount of net carbs.
You can easily incorporate pumpkin into a low-carb diet. Like most things, it’s just important to watch your portion size.
1 cup of raw pumpkin has 8 grams of carbohydrates per cup, and it also has 1 gram of fiber. Subtracting 1 gram of fiber from 8 grams of total carbs yields 7 grams of net carbs.
1/2 cup of canned pumpkin has 10 grams of carbohydrates per cup, and it also has 4 grams of fiber. Subtracting 4 grams of fiber from 10 grams of total carbs yields 6 grams of net carbs.
Now you ask, why is canned pumpkin so much higher than raw pumpkin?
Well, that is because even those that advertise “100 percent pumpkin”—are actually made of a range of different squashes. … Most pumpkin purees are a mix of winter squashes, including butternut squash.
So you just have to be careful.
1 cup of raw pumpkin (or homemade puree) has 7 grams of net carbs and 30 calories
½ cup of canned pumpkin has 6 grams of net carbs and 42 calories.
Pumpkin is lower-carb when compared to most other varieties of winter squashes.
Pumpkin contains lower amounts of sugar and starch than other starchy vegetables like potatoes and corn.
However, pumpkin is combined with sugar in baked goods which, of course, gives most pumpkin recipes a higher carb count.
If you are looking for low carb or keto pumpkin dessert recipes, check out these:
Fresh chopped parsley or sage for garnish (optional)
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.
Sat. Fat (grams)
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.
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Welcome! It is so nice to meet you. My name is Bobbi. I am the Mom of 2 great kids, and Nana to a beautiful baby girl Kylee, and a handsome little devil named Torin. I share my life and home with my awesome partner Kevin, and 2 furbabies….