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Pumpkin Alfredo Sauce (Low Carb)

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!  

Pumpkin Alfredo Sauce over butternut squash noodles in a white bowl.



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I am so happy to bring you this low carb version of my Pumpkin Alfredo Sauce! 
It was one of our family’s fave fall yummies and I have missed it so!!
Don’t ask me why it took me so long to do it. I mean, my Copycat Olive Garden Alfredo Sauce (Low Carb) is super easy, and that is what this recipe is based on. 
But at least I did it, right?
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 to make Pumpkin Alfredo Sauce.



  • Butter
  • Cream cheese
  • Heavy cream
  • Rubbed sage
  • Pumpkin puree 
  • Parmesan cheese
  • Salt
  • Pepper
  • Nutmeg 


Overhead photo of cream being heated in a skillet and adding pumpkin puree to it.



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.


  • Parsnip
  • Potato
  • Acorn squash
  • Butternut squash
  • Peas
  • Corn
  • Pumpkin

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.



Overhead photo of adding parmesan cheese to the Pumpkin Alfredo Sauce in a skillet.

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:

Pumpkin Chocolate Chip Cookies


Pumpkin Bread

Closeup photo of Pumpkin Alfredo Sauce in a skillet.
But of course, pumpkin isn’t just for desserts alone. So, if you are looking for more delicious savory pumpkin dishes, check these out:

Creamy Chipotle Pumpkin Soup


Savory Pumpkin Casserole

Savory Bacon Pumpkin Mock Souffle



Closeup photo of Pumpkin Alfredo Sauce on butternut squash noodles in a white bowl.

Pumpkin Alfredo Sauce (Low Carb)

Pumpkin Alfredo Sauce (Low Carb)

Yield: 8 servings

Author: Bobbi Hass-Burleson
Prep time: 5 MinCook time: 10 MinTotal time: 15 Min


  • 1/4 cup butter
  • 4 ounces cream cheese, cubed
  • 2 cups heavy cream
  • 1 teaspoon rubbed sage
  • 1/2 cup pumpkin puree (make it homemade)
  • 1 cup grated parmesan cheese
  • Kosher salt
  • Fresh cracked black pepper
  • Fresh ground nutmeg to taste
  • Fresh chopped parsley or sage for garnish (optional)


  1. Heat the butter in a skillet over medium heat. Add the cream cheese and stir until melted.
  2. Whisk in the heavy cream, rubbed sage, and pumpkin puree, and bring to a bubble.
  3. Reduce heat and simmer 10 to 15 minutes, until sauce coats the back of a spoon.
  4. Whisk in the parmesan cheese and season with the salt, pepper, and fresh ground nutmeg to taste.
  5. Serve over butternut squash or zucchini noodles, spaghetti squash, steamed broccoli, or other low carb noodle replacement.



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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.
Keto, Low Carb, Gluten-free, Pumpkin
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Pumpkin Alfredo Sauce - This Pumpkin Alfredo Sauce is an easy weeknight dish with a few ingredients, is done in less than 20 minutes, plus it is low carb and gluten-free! #pumpkin #lowcarb #alfredo #sauce #keto #glutenfree #recipe




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About Me

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….

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