Keto Pumpkin Whoopie Pies
Published September 25, 2022 • Updated February 2, 2026
Cream filled pumpkin flavored sandwich cookies
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Soft pumpkin cookies filled with a rich cream cheese filling. Each bite is irresistible. Good thing they are only 1.4 g net carbs per cookie!
For a Fall twist on the cookie that makes you cheer, Whoopie!, these pumpkin whoopie pies add cozy autumn flavors with only a few carbs. The holidays are filled with sugary temptations, but with low-carb pumpkin recipes like my pumpkin pie and pumpkin bread, you can easily fit your favorite holiday flavors into your keto life.
The pumpkin cookie base is made using a blend of almond flour and oat fiber. The oat fiber gives it a hint of oat flavor without adding any carbs since it’s zero net carbs. A creamy cream cheese frosting is sandwiched between two cookies to finish the pies. These festive, chewy cookies are the perfect way to enjoy Fall and stay sugar free.
How to make pumpkin whoopie pies
- Make pumpkin cookie batter. Add almond flour, oat fiber, pumpkin pie spice, baking soda and salt. Then beat eggs and sugar free brown sugar with pumpkin and melted butter. Combine.
- Bake the pumpkin cookies. Pipe or scoop onto a baking tray and bake for 12 minutes.
- Make the cream cheese filling by combining butter, sugar free powdered sweetener and cream cheese.
- Assemble the whoopie pies by spreading or piping the filling in between two cookies.
Key ingredients & substitutions
- Almond Flour – The flour base for these cookies because of its neutral flavor and fine texture.
- Oat fiber – Oat fiber is an insoluble fiber made from finely grinding oat husks. It adds a hint of oat flavor to these cookies but since it is fiber, it is zero net carbs per serving. In low-carb baking, oat fiber adds bulk and improves texture and flavor without adding carbs. Substitution: Can use ¾ cup almond flour and ¼ cup lupin flour if you don’t want to use oat fiber.
- Pumpkin pie spice – To amplify that Fall pumpkin flavor. Don’t have pumpkin pie spice? Just add 1/2 teaspoon cinnamon, 1/4 teaspoon ground ginger, 1/8 teaspoon ground nutmeg and 1/8 teaspoon ground cloves.
- Baking soda – Used for these whoopie pies instead of baking powder because we don’t want the cookies to rise very much. As a sandwich cookie, you want them to lie flatter.
- Brown sugar free sweetener – Many different brands offer an alternative to brown sugar (Lakanto, Swerve, Truvia). All have options that measure cup for cup with brown sugar.
- Pumpkin puree – Canned pumpkin is easiest to use and it offers lots of flavor; however, homemade pumpkin puree can be used as well. Be sure you are purchasing 100% pumpkin puree from the grocery store and not pumpkin pie filling which has lots of added sugars.
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Keto Pumpkin Cookies Ingredients
1 ¼ cup almond flour -
2 tablespoons oat fiber
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1 teaspoon baking soda
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1 teaspoon pumpkin pie spice
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¾ teaspoon salt
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2 eggs
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½ cup sugar-free brown sugar
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1 cup 100% pumpkin puree
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6 tablespoon unsalted butter, melted
Sugar Free Cream Cheese Filling Ingredients
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4 tablespoons unsalted butter, softened
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½ cup sugar-free powdered sugar
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4 oz cream cheese, softened
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1-3 teaspoons heavy cream, optional
Chocolate Drizzle (optional) Ingredients
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3 tablespoons sugar-free chocolate chips
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1 teaspoon coconut oil
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1/4 scoop Cacao Bliss
Step by Step Instructions
Step by Step Instructions
Combine dry ingredients
In a small bowl, combine almond flour, oat fiber, baking soda, pumpkin pie spice and salt. Set aside.
- Almond flour
- Oat fiber
- Baking soda
- Pumpkin pie spice
- Salt
Combine wet ingredients
In a large bowl, whip the eggs and sugar free brown sweetener (on medium-high speed of an electric or stand mixer) until fluffy (about 3 minutes). Reduce speed to low and stir in pumpkin and melted butter until just combined.
- Eggs
- Sugar-free brown sugar
- Pumpkin puree
- Butter (melted)
Combine dry and wet ingredients
Slowly stir in almond flour mixture and mix until just combined.
- Dry ingredients
Pipe or scoop
Add cookie dough to a pastry bag and pipe 1 tablespoon mounds of batter onto a parchment lined baking sheet, spacing them about 1 “ apart. Or scoop about a tablespoon using a spoon.
Time to bake
Bake at 350 degrees for 12 minutes. Remove from oven and let cool on the baking tray for 2-3 minutes until transferring to a wire rack to cool and set completely. Cookies will be soft when they first come out of the oven but will firm up as they cool.
Cream cheese filling
To make the filling, add butter to a medium bowl and whip with an electric mixer until fluffy. Add powdered sweetener and mix until combined, followed by the cream cheese. Continue mixing for 2 minutes. If your filling is too firm and not easily spreadable, add 1-3 teaspoons heavy cream to thin out the frosting.
- Butter (softened)
- Sugar-free powdered sweetener
- Cream cheese (softened)
- Heavy cream (if needed)
Assemble the whoopie pies
To assemble the whoopies, spread about ½ tablespoon filling in between two cookies that are about the same size. You can also use a piping bag to pipe a small amount of the filling.
- Two pumpkin cookies (about the same size)
- Cream cheese filling
Optional chocolate drizzle
Add chocolate chips and coconut oil to a small bowl. Microwave at 30 second intervals until melted, stirring in between. Stir in Cacao Bliss (if using). Drizzle on top of each pumpkin whoopie pie.
- Chocolate chips (sugar free)
- Coconut oil
- Cacao Bliss
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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Get My Macros (Free) →Frequently Asked Questions
Is pumpkin keto?
Yes, pumpkin works great on keto. It does have more carbs than other squash, but one cup of puree has 12 g net carbs. That sounds like a lot until you divide it over several servings. Just use it in smaller amounts and you're good.
Is oat fiber keto friendly?
Yes! Oat fiber is an insoluble fiber made from oat husks. It's zero net carbs, so it's perfect for low-carb baking.
Can I make these keto whoopie pies dairy free?
Swap melted coconut oil for the butter in the cookie recipe. For the filling, try coconut whipped cream.
Hi, I just want to confirm that I'm making 48 cookies to yield 24 whoopie pie sandwiches. Is this correct? Thanks!
Yes. They are smaller cookies a little larger than a silver dollar