Creamy Keto Pumpkin Alfredo
Published September 14, 2019 • Updated June 2, 2025
This post may contain affiliate links. See my disclosure policy.
A savory pumpkin meal you can serve on a brisk autumn night. This keto pumpkin alfredo recipe combines creamy pumpkin with cheesy parmesan to form a thick creamy sauce worthy of any zucchini or shirataki noodles.
6
Servings
218
Calories
18g
Fat
5.7g
Protein
6.9g
Net Carb
9.3g
Total Carbs
Disclaimer: The nutrition information provided is an estimate and is for informational purposes only. I am a Doctor of Pharmacy (Pharm.D.); however, this content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified health provider before making any lifestyle changes or beginning a new nutrition program.
Keto Pumpkin Alfredo Recipe Recipe Video
With 100s of videos and millions of views, Ketofocus is one of the most popular Keto channels on YouTube.
Creamy Keto Pumpkin Alfredo Recipe Ingredients
6 tablespoons butter
-
2 garlic cloves, minced
-
1 cup pumpkin puree
-
1/2 cup heavy cream
-
1/2 teaspoon salt
-
1/4 teaspoon black pepper
-
1/8 teaspoon nutmeg
-
1/2 cup shredded parmesan cheese
-
6 cups zucchini noodles
Creamy Keto Pumpkin Alfredo Directions
-
Saute garlic
In a large skillet, melt butter over medium heat. Then add garlic and cook until garlic is fragrant, about 1 minute.
-
Add pumpkin
Add pumpkin to the skillet and stir to combine.
-
Add cream
Stir in heavy cream, salt, pepper and nutmeg. Simmer over medium heat until sauce has thickened, about 3-5 minutes.
-
Make it cheesy
Once the sauce has thickened, remove from heat and add parmesan cheese. Stir in zucchini noodles and serve.
This recipe for keto pumpkin alfredo sauce is a perfect dish to serve at a dinner party or make it for you family on a week night after soccer practice. This recipe is very easy to make and the entire meal comes together in about ten minutes!
The pumpkin and parmesan cheese create a thick, creamy alfredo sauce. This low carb alfredo sauce is so flavorful, you’ll be tempted to eat it like soup! The nutmeg adds a nutty, spicy kick that pairs nicely with the pumpkin. I serve this pumpkin alfredo with my 
The two most common low carb noodles used on the keto diet are zucchini noodles, also known as “zoodles”, and shirataki noodles. Either can be used in this recipe and both are delicious with the low carb pumpkin alfredo sauce.
If you are using zucchini noodles, you can purchase them already spiralized or you can spiralize the squash yourself. Depending on the size of your whole zucchini it will probably take 2-3 zucchini to yield 6 cups of zoodles. My favorite spiralizer is this one by 
Although pumpkin does have a higher carb count compared to other vegetable, you can still enjoy some pumpkin in small amounts on the keto diet. Pumpkin contains fiber and is high in antioxidants, so don’t discount it just because it has a higher amount of carbohydrate. Most keto recipes that use pumpkin are only using a small amount, so it won’t affect your overall daily carb level too much.
This is a basic recipe for keto pumpkin alfredo. This low carb creamy pumpkin sauce is delicious as written, but you can add other spices, seasonings or proteins to make it more interesting. Here are some idea:
This turned out really well. I swapped in spaghetti squash for the zucchini noodles and it still fit with my low carb goals. The sauce was nice and creamy with just the right hint of pumpkin. I’ll add a pinch more nutmeg next time.
This is very good. I used fresh pumpkin with zero pasta spaghetti. I never like alfredo sauce but I love it. Thanks
I was craving something different from my usual standbys so I made this tonight for the first time. I added ground sausage and some sage and used the spiralized zucchini. It was very filling and delicious! I made the cheddar chaffles to go with it instead of the biscuits to save time and energy. We loved it. Thanks for another great recipe!