Keto Pumpkin Fat Bombs

Craving something sweet but still keto? These Keto Pumpkin Fat Bombs are the perfect sugar-free fix. They’re rich, smooth, and packed with pumpkin spice flavor—all while keeping carbs low and fats high. Whether you’re deep into your ketogenic lifestyle or just exploring low-carb desserts, this recipe is going to be a favorite.

With these keto pumpkin fat bombs, you get all the cozy flavors of pumpkin pie or cheesecake without the sugar crash or carb overload. And the best part is they’re no-bake, freezer-friendly, and easy to customize.

Already love seasonal keto recipes? Be sure to try our Candy Corn Shortbread, Spider Chocolate Crinkle Cookies, and other sugar-free fall favorites.

Why You’ll Love These Pumpkin Cheesecake Fat Bombs

These fat bombs are more than just another low-carb snack. They’re rich, velvety, and full of warm fall spices. Here’s why they’re a must-make:

• Creamy texture from the cream cheese and pumpkin combination
• Balanced sweetness without sugar
• Easy to make with simple pantry ingredients
• No baking required
• Keto-friendly, diabetic-safe, and low carb
• Satisfying and ideal for in-between meals or post-dinner treats
• Freezer-friendly and great for meal prep

Ingredients You’ll Need

To make about 12 to 14 fat bombs, gather the following ingredients:

• 8 oz cream cheese, softened
• ½ cup pumpkin puree (unsweetened)
• 3 tbsp butter or coconut oil, melted
• 2 tbsp heavy cream or coconut cream
• ½ cup powdered erythritol or monk fruit sweetener
• 1 to 2 tsp pumpkin pie spice
• 1 tsp vanilla extract
• Pinch of salt

Make sure you’re using real pumpkin puree and not pumpkin pie filling, which contains added sugars and spices.

Step-by-Step Instructions

1. Line a loaf pan or mini muffin tray with parchment paper or silicone molds.
2. In a mixing bowl, beat the cream cheese until smooth and creamy.
3. Add pumpkin puree and mix again until fully incorporated.
4. Add melted butter or coconut oil, heavy cream, vanilla extract, and salt. Stir until the mixture is uniform.
5. Mix in the powdered sweetener and pumpkin pie spice. Taste and adjust if needed.
6. Spoon the mixture evenly into your molds or lined pan. Use the back of a spoon to smooth the tops.
7. Refrigerate for 2 to 3 hours, or freeze for 30 to 60 minutes, until firm.
8. Remove from the molds and store in an airtight container in the fridge or freezer.

Fat Bomb Texture, Flavor, and Customization

The beauty of this recipe is that it’s easy to adjust based on your preferences. Want your fat bombs firmer? Use less cream or switch from butter to coconut oil. Want them softer? Increase the cream slightly or let them sit out longer before serving.

Flavor customizations include:

• Add crushed pecans or walnuts for texture
• Stir in sugar-free chocolate chips
• Mix a tablespoon of almond butter for nutty flavor
• Add a dash of cocoa powder for a pumpkin mocha version
• Use maple extract for a deep fall-inspired sweetness

Nutritional Breakdown

Here is an estimated nutrition breakdown per fat bomb, based on 12 servings:

• Calories: 120
• Fat: 11g
• Net Carbs: 2g
• Protein: 2.5g
• Total Carbohydrates: 3g
• Fiber: 1g

These numbers will vary depending on the exact ingredients and sweetener used. For the most accurate macros, use a tracker like Cronometer or MyFitnessPal.

Storage Tips

These fat bombs store well in both the refrigerator and freezer.

• Store in the fridge for up to 5 days in an airtight container
• Freeze for up to 2 months, wrapped individually or in a freezer-safe container
• Let frozen fat bombs sit at room temperature for 5 to 10 minutes before enjoying for the best texture

Common Issues and How to Fix Them

If your fat bombs didn’t turn out quite right, here’s how to troubleshoot:

Too soft
Solution: Reduce cream or increase chilling time. Coconut oil can also firm up the texture faster than butter.

Not sweet enough
Solution: Add more sweetener in small increments. Different sweeteners vary in sweetness, so taste as you go.

Gritty texture
Solution: Use powdered erythritol or blend granular sweetener into a fine powder before mixing.

Separation or oily texture
Solution: Make sure ingredients are at room temperature before mixing. Blend well but don’t overmix.

FAQs

Q: Are pumpkin cheesecake fat bombs keto-friendly?
A: Yes, these fat bombs are low in carbs and high in healthy fats, making them perfect for a keto lifestyle.

Q: Can I make keto fat bombs without coconut flour?
A: This recipe doesn’t require any flour, but if you’re substituting an ingredient or want a firmer texture, almond flour is a better substitute than coconut flour. Just use less since almond flour is less absorbent.

Q: How long can I store pumpkin fat bombs in the freezer?
A: You can store these fat bombs in the freezer for up to two months. Just be sure they’re in an airtight container to avoid freezer burn.

Q: Can I use fresh pumpkin instead of canned puree?
A: Yes. Fresh pumpkin works well as long as it’s fully cooked and blended smooth. Avoid pumpkin pie filling as it contains added sugars and flavorings.

Why These Make Perfect Easy Keto Fall Snacks

These fat bombs are a fantastic choice when you’re looking for easy keto fall snacks that are satisfying and seasonal. Unlike traditional fall treats, these are completely sugar-free, low in carbs, and won’t disrupt your blood sugar.

They’re quick to prepare, easy to batch-make, and incredibly versatile. Add them to lunchboxes, enjoy them with your afternoon coffee, or serve them at fall gatherings.

The best part? You don’t need to bake, and they store beautifully.

If you love simple seasonal recipes like this, check out more sugar-free options in our fall recipe archive. Don’t miss our Candy Corn Shortbread and Spider Chocolate Crinkle Cookies.

The Health Benefits of Pumpkin on Keto

Pumpkin is more than just a fall favorite. It actually fits well within a keto lifestyle when used in moderation.

• Pumpkin is rich in beta-carotene, a precursor to vitamin A that supports eye health and immune function
• It’s low in calories and moderate in carbs, making it ideal for controlled portions
• Pumpkin offers potassium and vitamin C, which support overall wellness
• The natural fiber in pumpkin supports healthy digestion and satiety

According to Healthline, pumpkin’s nutrients make it a functional food, not just a flavor.

On keto, combining pumpkin with fat (like cream cheese and butter) actually improves the absorption of fat-soluble vitamins.

Final Thoughts and Bonus Tips

If you’re craving a seasonal, guilt-free dessert, these Keto Pumpkin Fat Bombs are your answer. They’re creamy, spiced just right, and completely adaptable to your macros and preferences.

A few bonus tips to elevate your fat bombs:

• Want to turn them into a dessert bar? Press the mixture into a loaf pan, chill, and slice into bars
• Want them to feel more like cheesecake? Add a few tablespoons of Greek yogurt or sour cream for tang
• Top with chopped nuts or a sprinkle of cinnamon for presentation

These are perfect for anyone living a low-carb lifestyle, following keto, or simply trying to reduce sugar. Make a batch today and enjoy a taste of fall without compromising your goals.

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