These healthy pumpkin cookies bake up soft and chewy under a tangy cream cheese frosting, my sugar free Crumbl style cookie at 4.2g net carbs and 16.8g protein each. I mix the Greek yogurt, pumpkin, and egg smooth before the almond flour goes in, scoop with a 2 tablespoon cookie scoop, and I let the cookies cool fully before frosting.
These aren’t your typical pumpkin cookies. They’re high in protein, completely sugar-free, and still soft, chewy, and cozy enough to make you forget they’re good for you. I wanted a healthy fall cookie that tastes indulgent (like something you’d grab from Crumbl) but without the sugar crash. These are the kind I bake every fall and keep in the fridge, where they hold for up to 5 days.
What makes these different
The texture. Most recipes like this rely on oats, nut butter, or maple syrup for chew. Mine use Greek yogurt and protein powder for softness and structure without the carbs. If you’ve made my almond flour cookies, you know I’m particular about that balance between chewy center and slightly set edges.
The macros. Because I skipped the oats and nut butters, you get a cookie that’s genuinely low in carbs without extra fat or sugar to compensate. Unlike most low-carb cookies that turn out dry or crumbly, these hold together with real chew in the center. Each one has over 16 grams of protein and only 4 net carbs.
The frosting. I make a cream cheese frosting with Greek yogurt and a scoop of whey instead of powdered sugar or butter. It’s light, fluffy, and tangy. I ate this frosting by the spoonful more than once while testing. If you like cream cheese frosting, try it on my keto pumpkin whoopie pies too.
The base uses almond flour and oat fiber instead of traditional flour, which keeps them tender without a gritty texture. If you’re new to keto baking, my keto chocolate chip cookies are another great starter recipe with a similar base.
One thing I’ve learned from making these over and over: I actually prefer them straight from the fridge. The cream cheese frosting firms up and takes on this dense, almost cheesecake-like texture that I can’t get enough of. Readers have described it as a cheesecake vibe, and that description nails it.
If you’re craving that classic Crumbl cookie vibe but want something that fits your macros, this is it. No sugar, no traditional flour. Just a batch of cozy, fall cookies that feel indulgent and intentional.
My tips for the perfect batch
1. Don’t overbake. These should still look slightly soft in the center when you pull them out. They firm up as they cool, which is how you get that chewy, Crumbl-style texture. I pull mine at 15 minutes and let them sit on the pan for 5 more.
2. Use thick Greek yogurt. I use Fage 5% and it makes a real difference. Thinner yogurts make the dough too wet and you end up with flat cookies. You want that thick, scoopable consistency.
3. Check your protein powder. Different brands absorb liquid differently. If your dough looks too sticky, add a tablespoon of almond flour at a time until it holds shape. If it’s too dry, add a teaspoon of pumpkin puree or yogurt. I’ve tested with a few different whey brands and they all behave slightly differently.
4. Chill the dough if they spread flat. If your cookies are spreading thin instead of staying thick, the dough is too warm. I pop the bowl in the fridge for 15-20 minutes before scooping. Cold dough holds its shape on the hot pan and gives you that thick, bakery-style cookie instead of a flat disc.
5. Let the cookies cool before frosting. I know it’s tempting to frost them right away, but wait until they’re fully cooled so the frosting stays fluffy and doesn’t melt into the cookie.
6. Store in the fridge. Because of the Greek yogurt and cream cheese frosting, these go in an airtight container in the refrigerator for up to 5 days. I actually think they taste better cold (the frosting firms up into something almost cheesecake-like).
7. Freeze for later. I freeze unfrosted cookies for up to 2 months. When I’m ready to eat them, I thaw in the fridge overnight and add the frosting fresh. Holds up way better than freezing with frosting on. I do the same freeze-then-frost method with my keto oatmeal cream pies and they hold up just as well.
How I make these cookies
The whole batch takes about 30 minutes: mix the dough, scoop, bake, and frost. The dough is forgiving and scoops cleanly, so I find it's great for making with kids or prepping ahead for the week.
In a large bowl, add yogurt, pumpkin puree, sweetener, egg and vanilla extract. Mix together until smooth.
For this step
1/3 cup plain Greek yogurt
1/2 cup pumpkin puree
1/4 cup sugar-free sweetener
1 large egg
1 teaspoon vanilla extract
3
Stir in dry ingredients
Then add almond flour, oat fiber, protein powder, baking powder, salt and pumpkin pie spice. Mix until combined.
For this step
1 cup almond flour
1 tablespoon oat fiber
1 scoop (29 g) unflavored whey protein powder
1/2 teaspoon baking powder
pinch of salt
1 teaspoon pumpkin pie spice
4
Scoop and bake
Using a large cookie scoop (one that holds 2 tablespoons), scoop cookie dough onto a parchment lined baking tray. Bake the cookies for 15-18 minutes or until they are set on top. Remove from the oven and let cool.
5
Cream cheese frosting
Make the frosting while the cookies are cooling. In a small bowl, combine cream cheese, yogurt, protein powder and sweetener until light and fluffy. Spread the frosting on top of the cooled cookies and dust on more pumpkin pie spice.
For this step
4 oz cream cheese, softened to room temperature
1/4 cup plain Greek yogurt
1 scoop (29 g) unflavored whey protein powder
2 tablespoons sugar-free sweetener
pumpkin pie spice (for dusting)
Nutrition
Per serving: 1 cookie
Calories
262
Fat
18.8g
Protein
16.8g
Total carbs
6.7g
Net carbs
4.2g
Nutrition is an estimate calculated from the ingredients listed. Brands vary, so check labels if you track closely.
Frequently Asked Questions
Why did my cookies spread flat instead of staying thick?
I've had this happen when the dough is too warm or the protein powder absorbs less liquid than expected. Two fixes that work for me: chill the dough in the fridge for 15-20 minutes before scooping, and if it still feels loose, add a tablespoon of almond flour until it holds shape on the scoop. I always scoop onto a cold baking sheet too, not one that's been sitting near the oven.
Can I use vanilla protein powder instead of unflavored?
I've tested both and vanilla works fine. The dough already has a teaspoon of vanilla in it, so you're just leaning into that flavor. If it's sweetened vanilla powder, back off a tiny bit on the sweetener in the dough (drop it by about a tablespoon).
What can I use instead of oat fiber?
I've tested coconut flour as a swap, and it works, but use about half the amount since it absorbs way more liquid. You can also try psyllium husk powder (about 1 teaspoon) for a similar binding effect. My preference is still oat fiber because the texture is closest to what I get with the original recipe, but coconut flour is my go-to backup.
Can I make these dairy-free?
I haven't tested a fully dairy-free version myself, but the swaps are straightforward. Use a thick coconut or almond yogurt in the dough and a dairy-free cream cheese for the frosting. The biggest thing to watch is moisture. Dairy-free yogurts tend to be thinner, so I'd add an extra tablespoon of almond flour if the dough feels too loose.
Are these actually keto?
I eat two of these in a sitting sometimes and it barely moves my daily carb count, so yes. Each cookie has 4.2g net carbs, which fits comfortably within a keto range of 20-30g net carbs per day. The carbs come from almond flour and pumpkin puree, both whole food sources. They work just as well for anyone eating low-carb, not just strict keto.
Can I freeze these?
I freeze these all the time. My method: freeze them unfrosted in a single layer on a sheet pan, then transfer to a freezer bag once solid. They keep for up to 2 months. When I'm ready to eat them, I thaw in the fridge overnight and add the frosting fresh. The frosting doesn't freeze well (it gets grainy), so I always frost after thawing.
How do these compare to a Crumbl cookie?
I designed this recipe specifically to hit that Crumbl chew, but with completely different macros. A typical Crumbl cookie runs 500+ calories, 60g+ carbs, and 40g+ sugar. Mine come in at 262 calories, 4.2g net carbs, and zero sugar. Greek yogurt and protein powder do the work that butter and sugar usually handle, so the texture is closer than you'd expect.
Can I double the frosting?
I make 1.5x frosting most of the time now. The base recipe technically covers 6 cookies, but I like a thick layer, and one of my readers, Nicole, mentioned the same thing. If you want a generous Crumbl-style frosting cap, go 1.5x. I wouldn't go full double unless you're frosting 8+ cookies or want extra to snack on (no judgment, I do it).
I used full-fat sour cream instead of Greek yogurt, had a container to finish up. They came out denser, tops wider and flatter than yours in the video. Wasn’t the shape I was going for. The flavor surprised me though. The sour cream tang actually works with the cream cheese frosting, like it was meant to. They held together fine, protein does that, just no dome shape. Worth knowing if you’re a swap-from-the-fridge type. I’d do it again, probably chill the dough first to see if that helps with the spread.
You’ve sold me on the sour cream version, Tom. That tang against the cream cheese frosting sounds like a happy accident. Chilling 15-20 minutes is what I do when my dough spreads, so I think you’re onto something there.
Making a batch for my daughter’s school lunches this week, everything has to be done Sunday. Quick question about the cream cheese frosting: should I frost the whole batch ahead of time, or store the frosting separately and do it right before? I’ve had cream cheese frostings get watery after a day or two and really don’t want that with a 4-day fridge situation.
Vanilla works fine. I’ve tested both. The dough already has a teaspoon of vanilla extract, so you’re just leaning into that flavor. If your powder is sweetened, dial back the sugar so it doesn’t tip too sweet.
Made these twice and both times they spread way more flat than yours in the video. I’m using the 2-tablespoon scoop and baking at 350 like you say, so I’m thinking it might be my pumpkin puree, I didn’t drain it at all. Could that extra moisture be it, or is it more likely the protein powder brand (I’m using vanilla whey)?
Rhonda, brand matters more than you’d think. Fine-milled vanilla proteins absorb way less liquid than unflavored, and I’ve tested enough to know some just don’t hold the dough together. Chill the dough 15 minutes before scooping. Helps either way.
Seven batches. I still can’t believe this worked for me. I’m the person who has never made a baked good come out right. The recipe said soft and chewy and I doubted that completely until batch one, then made it again two days later because I figured the first time had to be a fluke. It wasn’t. What took me seven rounds to accept: the dough is supposed to feel way looser and stickier than any cookie dough I’d ever seen, and that’s just the pumpkin doing its thing. The two-tablespoon scoop, used exactly as written, is what changed everything. This recipe made me into someone who bakes.
I don’t trust the wetness, pumpkin puree just doesn’t behave like regular dough, and it looks way looser than you’d expect. You kind of have to ruin the first one.
It’s been in the 90s all week and I refuse to turn the oven on, so my air fryer has been doing all the heavy lifting. Think these would work in it? My instinct is to drop from 350 to around 320 and check early, but I’m not sure how the protein powder and Greek yogurt change how they set up compared to a regular cookie batter. Anyone tried this?
Drop to 310, not 320, and check at 6 minutes. Whey protein sets faster than you’d expect in circulating heat, so the center will still look underdone when you pull them. That’s right.
My aunt made these big frosted pumpkin cookies every fall, cream cheese icing as thick as the cookie itself. Made a batch on a whim and ended up somewhere much closer than I thought I’d get. Hadn’t thought about those cookies in years. Sending her this link.
I had zero confidence going into this. I’ve made regular cookies plenty of times but keto baking always trips me up, and the Greek yogurt in the dough made me genuinely skeptical. These came out soft all the way through, not cakey-dense like most protein cookies I’ve tried, and the cream cheese frosting is what made me actually sit down and taste them instead of just sampling off the pan. 16g of protein in a cookie this good felt like a trick. Making a second batch this weekend.
The Greek yogurt was the thing I was most unsure about when developing this too. Looks wrong but it’s what keeps them from going cakey. Second batch freezes really well unfrosted if you want to get ahead of it.
My daughter walked into the kitchen asking if it was suddenly October because of the pumpkin smell. She ate two before I mentioned the 16 grams of protein and then acted like I’d been hiding something from her for months.
I stopped making pumpkin anything after going keto, figured it just didn’t fit anymore. These changed that. The Greek yogurt in the dough does something for the texture, soft all the way through, and 16g of protein per cookie is genuinely hard to believe.
Swapped in vanilla protein instead of unflavored and the cream cheese frosting went from great to really something. That warmth pulls it all together. Also: refrigerate the scooped dough 10 minutes before baking and it holds its shape instead of spreading flat.
Made a batch last weekend. Pretty good overall, but mine spread totally flat instead of staying thick like the photos. Used the large scoop, baked at 350. Is that usually a protein powder brand thing or should I chill the dough first?
Both, actually. Chilling the dough for 15-20 minutes before scooping usually fixes it. And yeah, protein powder brand matters a lot here, some absorb way less liquid and the dough just spreads. If chilling alone doesn’t hold them, try adding an extra teaspoon of oat fiber next batch.
My daughter grabbed one before I finished frosting the batch and said they smelled like fall (her words, in March). The frosting just barely covers 6 cookies, so I’d make 1.5x next time, but the pumpkin spice is strong enough you don’t need it.
First time actually trying keto baking, and I grabbed this one on a whim during a snow day. The dough came together so fast (the Greek yogurt helps, I think?), and the cookies came out soft and almost pillowy, not the dense texture I was bracing myself for with almond flour. That cream cheese frosting on top was really the thing that got me. Quick question: do you think vanilla protein powder would work here? I can’t find unflavored near me.
Vanilla works fine. The dough already has a teaspoon of vanilla in it, so you’re just leaning into that. If it’s sweetened vanilla powder, back off a tiny bit on the sweetener in the dough.
