Creamy Keto Pumpkin Alfredo
Published September 14, 2019 • Updated February 2, 2026
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A savory pumpkin meal you can serve on a brisk autumn night. This pumpkin alfredo combines creamy pumpkin with cheesy parmesan to form a thick sauce worthy of any zucchini or shirataki noodles.
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Ingredients
6 tablespoons butter -
2 garlic cloves, minced
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1 cup pumpkin puree
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1/2 cup heavy cream
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1/2 teaspoon salt
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1/4 teaspoon black pepper
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1/8 teaspoon nutmeg
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1/2 cup shredded parmesan cheese
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6 cups zucchini noodles
Step by Step Instructions
Step by Step Instructions
Saute garlic
In a large skillet, melt butter over medium heat. Then add garlic and cook until garlic is fragrant, about 1 minute.
Add cream
Stir in heavy cream, salt, pepper and nutmeg. Simmer over medium heat until sauce has thickened, about 3-5 minutes.
Nutrition 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.
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Can I use a different type of cheese instead of parmesan?
Absolutely! While parmesan adds a distinct flavor, you can substitute it with pecorino romano or nutritional yeast for a dairy-free option.
What can I use if I don't have zucchini noodles?
If zucchini noodles aren't available, you can use spaghetti squash or even shirataki noodles for a low-carb alternative.
How can I store leftovers of the creamy keto pumpkin alfredo?
Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove or in the microwave.
Is this recipe suitable for meal prep?
Yes! This pumpkin alfredo is great for meal prep. Just keep the sauce and noodles separate until you're ready to eat so the noodles don't get soggy.
Can I make this recipe dairy-free?
Yes! You can replace the heavy cream with coconut cream and use a dairy-free cheese alternative to make it dairy-free.
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:
Made this on a freezing Tuesday night and my husband, who is usually skeptical of anything pumpkin in a savory dish, had two bowls and asked if there was more. I told him what was in the sauce and he just kind of stared at me for a second. The parmesan and pumpkin together make it so much creamier and thicker than I expected. Going into regular winter rotation for sure.
Two bowls from a pumpkin skeptic says everything. Try a pinch more nutmeg next time, makes the pumpkin more savory than sweet.
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!