• 15 oz. Pumpkin Puree (either fresh or store bought)
  • 1 cup water
  • 1/2 cup approved white sugar replacement  (I used Lakanto Monkfruit Sweetener – Classic)
  • 1/2 cup approved brown sugar replacement (I used Lakanto Monkfruit Sweetener – Golden)
  • 2 tablespoons pumpkin spice

Notes: This recipe takes you through the steps of making your own homemade Pumpkin Spice Puree using real pie pumpkin. If you do not have access to real pie pumpkins, please find a can of unsweetened pumpkin puree, organic if possible. If you don’t have Lakanto you can use Swerve, Sukrin Gold, Erythritol or other approved sugar free sweetener. If you only have the classic or white sugar substitute, that is okay. Use 1 cup total instead of 1/2 a cup to make up for the missing amount.

This recipe yields 15+ oz of puree which can be used in other low carb recipes. See the end of this post for details.


Step 1: Find a pie pumpkin. These are smaller and tastier than the larger pumpkins used in holiday decorations.

Step 2: Preheat your oven to 400 degrees. Line a sheet pan or baking sheet with parchment paper.

Step 3: Cut your pumpkin in half. I place a clever over the center of the pumpkin and use a rubber mallet to strike the clever until it has gone through the entire pumpkin. Remove the pumpkin seeds and lightly sprinkle kosher salt into the pumpkin cavity.

Step 4: Place the pumpkin face down on the parchment lined sheet pan and bake in the oven for 30 – 40 minutes.

Step 5: The pumpkin will  come out of the oven looking like this. The pulp/puree will be tender. Turn over the pumpkin and scoop out the pumpkin puree.

Step 6: Measure out 15 oz of the pumpkin puree. Usually one full pie pumpkin will yield at least that much. In a saucepan over medium heat, add the pumpkin, water, sweeteners, and spice. Let it reduce down. Keep stirring. If you taste it you will notice that it is overly sweet. You want this because you will use only a few tablespoons in your recipes without having to add additional sugar.

Step 7: Use an immersion blender (stick blender) or a regular blender to further incorporate and smooth out the consistency of your puree.

Step 8: Store in a large clean mason jar or air tight container and keep refrigerated.

Uses & Recommendations

Pumpkin Spice Latte (PSL): 
Add 1 to 2 Tablespoons of the low carb pumpkin spice puree in espresso or black coffee. Heat and froth up heavy whipping cream and pour over the espresso/coffee. Add home made whipped topping and a sprinkle of nutmeg or pumpkin pie spice.

Pumpkin Spice Mug Cake:

Since the recipe yields quite a bit of puree, I decided to get creative and use it in a 90 Second Pumpkin Spice Mug Cake. Click the picture below for the full recipe which uses my pumpkin spice syrup 


I learned to make pumpkin puree years ago from the Good Eats Episode:  All Hallows Eats hosted by Alton Brown.
Click the video below to go to the Food Network website to see this video.

Keto Connect: Pumpkin Spice Latte
This is how I learned to make the syrup but adapted it with the golden and classic Lakanto for better flavor. Also, they use collagen peptide and cold brew to make their version of PSL. Click the image to go to the KetoConnect page for this recipe. 

Categories: FoodRecipes


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