Keto Pumpkin Whoopie Pies


Cream filled pumpkin flavored sandwich cookies

Soft keto pumpkin cookies filled with a luscious, cream cheese whoopie pie filling. Each bite is irresistible. Good thing they are only 1.4 g carbs per cookie!

For a Fall twist on the cookie that makes you cheer, Whoopie!, these keto whoopie pies add fall flavors with only a few carbs. The holidays are filled with sugary temptations, but having low carb pumpkin recipes like keto pumpkin pie and pumpkin bread, you can easily fit your favorite holiday flavors into your life.

closeup of melted chocolate on top of a pumpkin whoopie pie filled with cream cheese

The keto pumpkin cookie of this whoopie pie is made using a blend of almond flour and oat fiber. The oat fiber gives it a hint of oat flavor without adding extra carbs since oat fiber has zero net carbs. A creamy cream cheese buttercream frosting is sandwiched between two of the pumpkin cookies to finish our pies. These festive, chewy cookies are the perfect way to enjoy Fall and stay sugar free.

How to make keto whoopie pies

  1. Make keto 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.
  2. Bake the pumpkin cookies. Pipe or scoop onto a baking tray and bake for 12 minutes.
  3. Make the cream cheese filling by combining butter, sugar free powdered sweetener and cream cheese.
  4. Assemble the keto whoopie pies by spreading or piping the filling in between two cookies.

two pumpkin cookies filled with a cream cheese filling in front of a white pumpkin

Key ingredients & substitutions

  • Almond Flour – Used as our keto flour base in these cookies as it has a 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 keto cookies but since it is fiber, it is zero net carbs per serving. For keto 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 – The 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 – Baking soda is used for these keto 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.

Keto Pumpkin Whoopie Pies Recipe Video

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Keto Pumpkin Cookies Ingredients

  • 1 ¼ cup almond flour
  • 2 tablespoons oat fiber
  • 1 teaspoon baking soda
  • 1 teaspoon pumpkin pie spice
  • ¾ teaspoon salt
  • 2 eggs
  • ½ cup sugar-free brown sugar
  • 1 cup 100% pumpkin puree
  • 6 tablespoon unsalted butter, melted

Sugar Free Cream Cheese Filling Ingredients

  • 4 tablespoons unsalted butter, softened
  • ½ cup sugar-free powdered sugar
  • 4 oz cream cheese, softened
  • 1-3 teaspoons heavy cream, optional

Chocolate Drizzle (optional) Ingredients

Keto Pumpkin Whoopie Pies Directions

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two whoopie pies stacked on each other with melted chocolate dripping down

What is a whoopie pie?

A traditional whoopie pie is made up of two soft rounds of chocolate cake filled with vanilla buttercream frosting and marshmallow fluff. It is handheld snack but can be made in various sizes, from bite-sized cookie shapes to large cakes.

Whoopie pies originated in the New England area and Pennsylvania. Some say it was first made by the Amish. Others claim it was a bakery in New England.

a bite out of a pumpkin whoopie pie stacked on a whole one with a white pumpkin in the background

Chocolate drizzle

To finish these keto pumpkin whoopie pies, a rich chocolate glaze drizzle is scattered all over each cookie. Using sugar free chocolate chips as the base, coconut oil is mixed in to thin out the glaze and give the drizzle a glistening sheen.

For robust chocolate flavor and to add a hint of Fall flavor, a raw cacao powder blend of superfoods, like cinnamon and turmeric, is added. I partnered with Earth Echo and used their special cacao blend called Cacao Bliss for this recipe.

Cacao Bliss contains superfoods like  cinnamon (to help regulate sugars and for gut support), turmeric (for inflammation), black pepper (to increase the bioavailability of the turmeric), Himalayan salt (for balancing pH levels), lucuma (to help with the body’s repair mechanisms), coconut nectar (a prebiotic for gut health) and other helpful nutrients. These superfoods take a basic cocoa powder and turn it into a blend with extraordinary flavor and nutrition.

If you want to try Cacao Bliss, use my code KETOFOCUS to save 15% off your order.

a blue bag of cacao bliss sits behind a plate of chocolate covered whoopie pies

Storage information

Store these sugar free whoopie pies in an airtight container or plastic bag at room temperature for up to 5 days. Since these keto cookies are stable at room temperature for a few days, they make the ideal cookie for a holiday cookie exchange or Halloween party.

The keto pumpkin cookies can be made ahead of time, along with the cream cheese filling, and assembled before serving.

Keto Pumpkin Whoopie Pies: FAQS

Is pumpkin keto?

Yes, pumpkin is keto friendly; although, it does have a high carbohydrate count compared to other members of the squash family. One cup of pumpkin puree has 12 g of net carbs. That seems like a lot of carbohydrates for one serving but when divided over serval servings, it doesn't add up to a whole lot. Pumpkin should be consume is smaller quantities to limit the carb intake.

Is oat fiber keto friendly?

Yes! Oat fiber is an insoluble fiber made from oat husks. It is zero net carbs; therefore, keto approved!

Can I make these keto whoopie pies dairy free?

You can use melted coconut oil in place of the melted butter in the pumpkin cookie recipe. Try making coconut whipped cream for the filling.

Nutritional information & Macros

Nutrition Information

Keto Pumpkin Whoopie Pies

Servings: 24

Amount Per Serving
Calories 101
Fat 9.6g
Protein 2.2g
Total Carbs 3.1g
Net Carbs 1.4g

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  1. Hi, I just want to confirm that I’m making 48 cookies to yield 24 whoopie pie sandwiches. Is this correct? Thanks!

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