Keto 7 day meal plan

Creamy Keto Pumpkin Alfredo Recipe

by KetoFocus.com
4.4 Stars (2 Reviews)
Nutrition Facts

6

Servings

218

Calories

18g

Fat

5.7g

Protein

6.9g

Net Carbs

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.

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 Recipe Directions

  • 1
    In a large skillet, melt butter over medium heat. Then add garlic and cook until garlic is fragrant, about 1 minute.
    garlic and butter melted in a skillet
  • 2
    Add pumpkin to the skillet and stir to combine.
    pumpkin and butter cooking together on a skillet
  • 3
    Stir in heavy cream, salt, pepper and nutmeg. Simmer over medium heat until sauce has thickened, about 3-5 minutes.
    keto pumpkin sauce thickening in a skillet
  • 4
    Once the sauce has thickened, remove from heat and add parmesan cheese. Stir in zucchini noodles and serve.
    mixing in parmesan cheese to the low carb pumpkin sauce

Low Carb Pumpkin Alfredo Recipe

pumpkin alfredo sauce on zoodles 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 Low Carb Pumpkin Biscuits. The combination is a keto pumpkin dinner you’ll need to try this Fall!

Keto Noodle Options

plate of zoodles 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 Paderno. It has different blade sizes to spiralize almost anything!

pumpkin alfredo with shirataki noodles Shirataki noodles are made from the konjac yam. The noodles mostly contain water and glucomannan, a water soluble fiber. The benefit of using shirataki noodles is that they are ZERO carb, unlike zoodle that do have carbohydrates.

Once prepared correctly, shirataki noodles don’t have much flavor so they will take up the flavor of the dish they are made with. It’s important to cook them correctly according to the package directions. When you first open the package, it will stink! But once you rinse the keto noodles and cook them in boiling water, all of that unpleasant smell disappears.

My favorite brand of shirataki noodles are made by Miracle Noodle. Miracle Noodle has different pasta and noodle shapes to work with your favorite low carb dishes. For the keto pumpkin alfredo, I recommend using the fettuccini style noodle. Two bags of Miracle Noodle fettuccini will be needed to make this low carb dish.

As an Amazon Associate, I earn from qualifying purchases

Pumpkin is Keto

a can of pumpkin

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.

Variations to Keto Pumpkin Alfredo

pumpkin alfredo with sausage

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:

  • cayenne pepper
  • red pepper flakes
  • sage
  • hot sauce
  • bacon
  • sausage
  • chicken
  • shrimp

Other Keto Dinner Recipes

keto pesto chicken on a dinner plate
25 Mins

Keto Pesto Chicken in less than 30 minutes!

12 Stars (4.9 Reviews)

An easy keto chicken dinner recipe that takes less than 30 minutes to prepare. Keto Pesto Chicken is a low carb dinner you can enjoy on a busy weeknight.

See the Recipe
slice of keto chicken crust pizza
22 Mins

Keto Chicken Crust Pizza - nut free and flourless

5 Stars (6 Reviews)

An almost zero carb pizza crust that is made without nut flours. This delicious keto chicken pizza crust is loaded with protein and healthy fats. It's an easy keto pizza recipe the whole family will love!

See the Recipe
Annie Lampella

Annie Lampella

I strive to find meals that your whole family can enjoy (kids and relatives too) while you are on your keto quest. You can still have your favorite foods on the keto diet, you just have to be creative with how you make them.

Follow Me

Keto 7 day meal plan