13 Keto Pumpkin Spice Desserts You’Ll Crave All Fall

Craving pumpkin spice without the sugar crash? You’re in the right kitchen. These keto treats deliver all the cozy flavors you love with smart swaps that keep carbs low and satisfaction high. From creamy cheesecakes to crunchy brittle, you’ll find a dessert for every mood—no judgment if you make two.

Ready to bake, blend, and basically become everyone’s favorite fall person? Let’s go.

1. Silky Pumpkin Spice Cheesecake Bars That Practically Bake Themselves

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These bars give you the best parts of cheesecake and pumpkin pie in one dreamy bite. They set up beautifully, slice clean, and chill like a champ for make-ahead desserts. Bring them to a party and watch them vanish.

Ingredients:

• 1 1/2 cups almond flour
• 3 tbsp granulated erythritol
• 1/4 cup melted butter
• 16 oz cream cheese, softened
• 3/4 cup pumpkin puree (not pie filling)
• 1/2 cup granulated erythritol/monk fruit blend
• 2 large eggs
• 1 tsp vanilla extract
• 1 1/2 tsp pumpkin pie spice
• 1/4 tsp fine sea salt

Instructions:

1. Preheat oven to 325°F. Line an 8×8-inch pan with parchment.
2. Mix almond flour, 3 tbsp erythritol, and melted butter. Press firmly into pan. Bake 10 minutes.
3. Beat cream cheese and sweetener until smooth. Add pumpkin, spice, salt, vanilla, then eggs one at a time.
4. Pour over crust, smooth the top, and bake 30–35 minutes until set with a slight jiggle.
5. Cool completely, then chill 4 hours before slicing.

Garnish with a dollop of whipped heavy cream and a dusting of spice. Want extra flair? Swirl in 2 tbsp almond butter before baking. FYI, these freeze like a dream.

Nutrition (per bar, 16 bars; serving size: 1 bar): Calories 168; Total Fat 15g; Total Carbs 4.9g; Dietary Fiber 1.5g; Net Carbs 3.4g; Protein 4.4g. Estimates vary by brand.

2. One-Bowl Pumpkin Spice Mug Cake For Instant Gratification

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When a craving hits, this single-serve cake saves the day in 90 seconds. It’s fluffy, warmly spiced, and just sweet enough. No sharing required—unless you’re feeling generous.

Ingredients:

• 3 tbsp almond flour
• 1 tbsp coconut flour
• 2 tbsp pumpkin puree
• 1 tbsp granulated erythritol
• 1 large egg
• 1 tbsp melted butter
• 1/2 tsp pumpkin pie spice
• 1/4 tsp baking powder
• Pinch salt

Instructions:

1. In a large microwave-safe mug, whisk egg, pumpkin, butter, and sweetener.
2. Stir in almond flour, coconut flour, spice, baking powder, and salt until smooth.
3. Microwave 75–90 seconds until set. Cool 1 minute before digging in.

Top with a spoon of whipped cream or a drizzle of sugar-free caramel. For oven baking, use a ramekin at 350°F for about 12 minutes.

Nutrition (per mug; serving size: 1 mug cake): Calories 281; Total Fat 22g; Total Carbs 10.1g; Dietary Fiber 5.1g; Net Carbs 5.0g; Protein 10.2g.

3. Creamy Pumpkin Spice Panna Cotta That Feels Fancy With Zero Effort

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This panna cotta tastes like a pumpkin pie cloud. It sets silky, looks elegant, and comes together in minutes. Make it the night before and impress… yourself.

Ingredients:

• 1 1/2 cups heavy cream
• 1/2 cup unsweetened almond milk
• 1/2 cup pumpkin puree
• 1/4 cup granulated allulose
• 1 1/2 tsp pumpkin pie spice
• 1 tsp vanilla extract
• 1 packet (2 1/4 tsp) powdered gelatin
• 2 tbsp cold water
• Pinch salt

Instructions:

1. Bloom gelatin in cold water for 5 minutes.
2. Warm cream, almond milk, pumpkin, sweetener, spice, vanilla, and salt over medium heat until steaming (don’t boil).
3. Remove from heat; whisk in bloomed gelatin until dissolved.
4. Strain through a fine sieve. Pour into 6 small ramekins. Chill 4 hours.

Serve with a sprinkle of toasted pecans for crunch. Want it dairy-free? Use full-fat coconut milk instead of cream, IMO it’s amazing.

Nutrition (per serving, 6 servings; serving size: ~1/2 cup): Calories 166; Total Fat 14.3g; Total Carbs 4.9g; Dietary Fiber 0.8g; Net Carbs 4.1g; Protein 3.9g.

4. No-Bake Pumpkin Spice Fat Bombs For Snack Attacks

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Keep these in your freezer for quick, cozy bites of energy. They’re rich, creamy, and perfectly spiced. You’ll feel like you gamed the system.

Ingredients:

• 6 oz cream cheese, softened
• 1/2 cup unsalted butter, softened
• 1/3 cup pumpkin puree
• 1/3 cup powdered erythritol
• 1 tsp vanilla extract
• 1 tsp pumpkin pie spice
• Pinch salt

Instructions:

1. Beat cream cheese and butter until fluffy.
2. Add pumpkin, sweetener, vanilla, spice, and salt. Mix smooth.
3. Scoop 20 small balls onto a lined sheet; chill 30 minutes, then freeze 1 hour.

Roll in crushed pecans or unsweetened coconut for texture. Store frozen and thaw 2–3 minutes before eating—trust me, perfect.

Nutrition (per bomb, 20 bombs; serving size: 1 bomb): Calories 74; Total Fat 7.7g; Total Carbs 0.9g; Dietary Fiber 0.2g; Net Carbs 0.7g; Protein 0.7g.

5. Pumpkin Spice Chaffle Ice Cream Sandwiches Because You’re Extra

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Low-carb chaffles meet a scoop of sugar-free ice cream and, well, bliss. They crisp up nicely and carry warm spice flavors. Dessert flex achieved.

Ingredients:

• 2 large eggs
• 1 cup shredded mozzarella (low-moisture, part-skim)
• 2 tbsp almond flour
• 2 tbsp pumpkin puree
• 1 tbsp granulated erythritol
• 1 tsp pumpkin pie spice
• 1/2 tsp baking powder
• Pinch salt
• 1 1/2 cups keto vanilla ice cream (softened)

Instructions:

1. Preheat mini waffle maker. Whisk eggs with sweetener, pumpkin, spice, baking powder, salt. Stir in almond flour and mozzarella.
2. Cook 6 mini chaffles (about 2 tbsp batter each) until golden and crisp.
3. Cool completely. Sandwich 1/4 cup softened ice cream between two chaffles. Freeze 30 minutes.

Dust edges in crushed toasted pecans for crunch. Pro tip: Re-crisp cooled chaffles in a toaster before assembling.

Nutrition (per sandwich, 3 sandwiches; serving size: 1 sandwich): Calories 316; Total Fat 22g; Total Carbs 9.7g; Dietary Fiber 2.2g; Net Carbs 7.5g; Protein 18g.

6. Pumpkin Spice Mousse Cups That Whip Up In 10 Minutes

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Light, airy, and spoon-licking good. This mousse brings bold spice without heaviness. You’ll love it after a big fall dinner.

Ingredients:

• 1 cup heavy cream
• 4 oz cream cheese, softened
• 1/2 cup pumpkin puree
• 1/3 cup powdered allulose
• 1 tsp vanilla extract
• 1 tsp pumpkin pie spice
• Pinch salt

Instructions:

1. Whip heavy cream to soft peaks; set aside.
2. Beat cream cheese, pumpkin, sweetener, vanilla, spice, and salt until smooth.
3. Fold whipped cream into pumpkin mixture. Pipe into 6 small cups and chill 30 minutes.

Top with shaved dark chocolate (90%) or chopped walnuts. Want extra stability? Add 1/2 tsp gelatin bloomed in 1 tbsp hot water.

Nutrition (per cup, 6 cups; serving size: ~1/2 cup): Calories 170; Total Fat 15.6g; Total Carbs 3.7g; Dietary Fiber 0.8g; Net Carbs 2.9g; Protein 2.9g.

7. Almond Flour Pumpkin Spice Donuts You Can Dunk With Pride

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Baked, not fried, and still totally satisfying. The crumb stays tender while the spice shines. Weekend coffee’s new best friend.

Ingredients:

• 2 cups almond flour
• 2 tbsp coconut flour
• 1/2 cup granulated erythritol
• 1 tsp baking powder
• 1/2 tsp baking soda
• 1 1/2 tsp pumpkin pie spice
• 1/4 tsp salt
• 1/2 cup pumpkin puree
• 3 large eggs
• 1/3 cup melted butter
• 1 tsp vanilla extract

Instructions:

1. Preheat oven to 350°F. Grease a 12-cavity mini donut pan (or 6 standard).
2. Whisk dry ingredients. In another bowl, whisk pumpkin, eggs, butter, and vanilla.
3. Combine; pipe into pan. Bake 12–14 minutes (mini) or 16–18 (standard) until springy.
4. Cool, then toss in cinnamon “sugar” (2 tbsp erythritol + 1/2 tsp cinnamon), optional.

Glaze with a quick mix of powdered sweetener and a splash of cream. Add chopped pecans for texture because why not?

Nutrition (per standard donut, 6 donuts; serving size: 1 donut): Calories 246; Total Fat 21g; Total Carbs 8.7g; Dietary Fiber 4.0g; Net Carbs 4.7g; Protein 8.0g.

8. Pumpkin Spice Latte Pudding That Tastes Like Your Favorite Coffee Shop

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All the PSL vibes, none of the sugar bomb. It’s creamy, caffeinated, and ridiculously cozy. Afternoon slump? Fixed.

Ingredients:

• 1 3/4 cups unsweetened almond milk
• 1/4 cup heavy cream
• 1/2 cup pumpkin puree
• 1/3 cup granulated allulose
• 2 tbsp instant espresso powder
• 1 1/2 tsp pumpkin pie spice
• 1/8 tsp xanthan gum
• Pinch salt

Instructions:

1. Blend all ingredients until smooth and slightly thickened.
2. Pour into 4 small cups and chill at least 2 hours.

Top with whipped cream and a dusting of spice. Decaf espresso works great if you’re pudding after 5 PM, seriously.

Nutrition (per serving, 4 servings; serving size: ~1/2 cup): Calories 111; Total Fat 6.7g; Total Carbs 7.7g; Dietary Fiber 1.8g; Net Carbs 5.9g; Protein 3.1g.

9. Pumpkin Spice Biscotti For Crunchy Coffee Dunks

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Yes, you can have biscotti on keto. These bake up crisp with warm spice and a hint of vanilla. They hold up to dunking like champs.

Ingredients:

• 2 1/2 cups almond flour
• 1/2 cup granulated erythritol
• 1 tsp baking powder
• 1 1/2 tsp pumpkin pie spice
• 1/4 tsp salt
• 2 large eggs
• 1/3 cup pumpkin puree
• 1 tsp vanilla extract
• 1/3 cup chopped pecans (optional)

Instructions:

1. Preheat oven to 325°F. Line a baking sheet.
2. Mix dry ingredients. Stir in eggs, pumpkin, and vanilla to form a dough. Fold in pecans.
3. Shape into a 10×3-inch log. Bake 25 minutes. Cool 15 minutes.
4. Slice into 12 pieces. Lay cut-side down and bake 10 minutes per side until crisp.

Drizzle with melted 90% dark chocolate if you’re feeling fancy. Store uncovered overnight to crisp further.

Nutrition (per biscotti, 12 pieces; serving size: 1 piece): Calories 161; Total Fat 13g; Total Carbs 6.9g; Dietary Fiber 3.2g; Net Carbs 3.7g; Protein 5.7g.

10. Brown Butter Pumpkin Spice Blondies That Disappear From The Pan

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Nutty brown butter meets pumpkin spice for a gooey-center, crisp-edge bar. These deliver bakery-level aroma at home. Good luck stopping at one square.

Ingredients:

• 1/2 cup unsalted butter
• 1/2 cup granulated allulose
• 1/4 cup powdered erythritol
• 2 large eggs
• 1/3 cup pumpkin puree
• 2 cups almond flour
• 2 tbsp coconut flour
• 1 1/2 tsp pumpkin pie spice
• 1 tsp vanilla extract
• 1/2 tsp baking powder
• 1/4 tsp salt
• 1/3 cup sugar-free chocolate chips (optional)

Instructions:

1. Brown butter in a saucepan until nutty and amber. Cool 5 minutes.
2. Whisk in sweeteners, eggs, pumpkin, and vanilla.
3. Fold in flours, spice, baking powder, salt, and chips. Spread in lined 8×8 pan.
4. Bake at 350°F for 22–25 minutes until set at edges and soft in center. Cool before slicing 16 squares.

Sprinkle with flaky sea salt for contrast. If you like cakier bars, add one extra tablespoon coconut flour.

Nutrition (per square, 16 squares; serving size: 1 square): Calories 142; Total Fat 12g; Total Carbs 6.0g; Dietary Fiber 2.7g; Net Carbs 3.3g; Protein 4.3g.

11. Pumpkin Spice Crème Brûlée Without The Sugar Crash

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Crack that caramelized top and dive into custard heaven. This keto version uses an erythritol/allulose blend for a glassy finish. Date-night dessert, unlocked.

Ingredients:

• 1 1/2 cups heavy cream
• 1/2 cup pumpkin puree
• 1/3 cup granulated allulose
• 4 large egg yolks
• 1 tsp vanilla extract
• 1 tsp pumpkin pie spice
• Pinch salt
• 2 tbsp granulated allulose + 1 tbsp erythritol for topping

Instructions:

1. Preheat oven to 300°F. Heat cream with pumpkin, sweetener, spice, and salt until steaming.
2. Whisk yolks with vanilla. Temper in warm cream mixture slowly.
3. Strain and divide among 6 ramekins. Place in a pan; add hot water halfway up sides.
4. Bake 30–35 minutes until edges set but centers jiggle. Chill 4 hours.
5. Sprinkle topping and torch until caramelized (or broil briefly watching closely).

Serve with a few raspberries for tart contrast. Use more allulose than erythritol for a smoother “glass” top.

Nutrition (per ramekin, 6 servings; serving size: 1 ramekin): Calories 210; Total Fat 19g; Total Carbs 4.8g; Dietary Fiber 0.9g; Net Carbs 3.9g; Protein 4.6g.

12. Pumpkin Spice Pecan Brittle That Snaps Like The Real Deal

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You want crunch? This brittle brings it with toasty pecans and warm spice. A little science plus allulose equals classic snap without sugar.

Ingredients:

• 1 cup allulose
• 1/4 cup water
• 2 tbsp butter
• 1 cup pecan halves
• 1 tsp pumpkin pie spice
• 1/2 tsp vanilla extract
• 1/4 tsp baking soda
• Pinch salt

Instructions:

1. Line a sheet with a greased silicone mat. Heat allulose and water to a deep amber (300°F) without stirring.
2. Stir in butter, pecans, spice, vanilla, salt, then baking soda. It will foam.
3. Quickly spread thin. Cool completely, then break into 16 pieces.

Store airtight with a desiccant packet if you have one—humidity is the enemy. Add a pinch of cayenne for sweet heat, trust me.

Nutrition (per piece, 16 pieces; serving size: 1 piece): Calories 63; Total Fat 6.0g; Total Carbs 1.4g; Dietary Fiber 0.9g; Net Carbs 0.5g; Protein 0.8g.

13. Pumpkin Spice Swirl Cheesecake Brownies For The Drama

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Fudgy almond-flour brownies meet a pumpkin cheesecake swirl. They look bakery-fancy and taste like fall hugged chocolate. Crowd-pleaser status: guaranteed.

Ingredients:

• 1 1/2 cups almond flour
• 1/3 cup cocoa powder (unsweetened)
• 1/2 cup granulated allulose
• 1/4 cup powdered erythritol
• 1/2 tsp baking powder
• 1/4 tsp salt
• 2 large eggs
• 1/3 cup melted butter
• 1 tsp vanilla extract
• 4 oz cream cheese, softened
• 1/4 cup pumpkin puree
• 1/2 tsp pumpkin pie spice
• 1 tbsp granulated erythritol

Instructions:

1. Preheat oven to 350°F. Line an 8×8 pan.
2. Whisk almond flour, cocoa, sweeteners, baking powder, and salt. Stir in eggs, butter, and vanilla to form batter.
3. Spread batter in pan. Beat cream cheese, pumpkin, spice, and erythritol; dollop on top and swirl.
4. Bake 20–24 minutes until edges set and center slightly soft. Cool completely before cutting 16 squares.

Finish with a pinch of flaky salt to wake up the chocolate. For extra fudge, underbake by a minute or two and chill before slicing.

Nutrition (per square, 16 squares; serving size: 1 square): Calories 139; Total Fat 12g; Total Carbs 6.2g; Dietary Fiber 3.2g; Net Carbs 3.0g; Protein 4.1g.

There you go—13 keto pumpkin spice desserts that deliver the cozy vibes without the sugar spiral. Pick one for tonight and stash another for later, because Future You deserves a treat. Fall baking just became your superpower.

Nutrition values are estimates based on standard USDA data and common brand assumptions. Actual numbers will vary with specific products and portion sizes.