Keto Pumpkin Bars Recipe (Low-Carb!) - The Best Keto Recipes (2024)

FAQs

How many carbs are in pumpkin keto? ›

One cup of cooked pumpkin contains roughly 10.6 total carbs. If you're looking at the net carbs, there are just 7.9 grams of net carbs if you subtract out the fiber.

Pumpkins keep for a long time when stored in a cool place. Pumpkin isn't just a delicious thing to eat, they're also relatively low in carbs (4-12 grams per 100 grams). This makes pumpkin a great seasonal low-carb alternative to starchier sides like rice, potato and pasta.

Pumpkin puree or canned pumpkin is perfectly fine. Be sure to read your labels because there is a difference between canned pumpkin and pumpkin pie filling. They stick them both in the same place in the grocery store. Pumpkin pie filling is not keto and it's full of sugar.

Yes, zucchini is keto. A medium zucchini has about 6 total grams of carbs and 2 of them are fiber. So one whole zucchini has 4 net carbs. Zucchini is very popular on the low carb diet.

Pumpkin is a nutrient-dense food since it is low in calories while high in nutrients. This fruit contains around 94% water and fewer than 50 calories per cup (245 grams). As a result, pumpkin is a weight-loss-friendly meal since it may be consumed in greater quantities than other carb sources.

We even have a few healthy snack options too, for when you need a pumpkin pick-me-up in the afternoon. Pumpkin is also a great option for people with diabetes due to its high fiber and low carbohydrate count per serving. Plus, it's packed with nutrients and vitamins.

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.

Cucumber is another popular salad vegetable. It contains many essential nutrients, including vitamin K. Cucumber is also suitable for the keto diet, as its carb content is just 3.63 g per 100 g. To make the carb content lower, a person can peel the cucumber before eating it.

On a low carb diet, foods to avoid would include bread, pasta, potatoes, and other starchy vegetables, grains such as rice and corn, oatmeal, beans and lentils, milk, sugar, sweets such as cookies, candy and ice cream, beer, soda, and higher carb fruits like bananas, grapes, and apples.

Watermelon is also a keto-friendly fruit. Watermelon is full of water and low in carbohydrates compared to many other popular fruits. One cup of diced watermelon contains 11.5 grams of net carbs (the total carbs minus grams of fiber). 4 Fiber per serving is 0.6 grams.

What vegetables are off limits for keto? ›

Starchy vegetables contain more digestible carbohydrates than fiber and should be limited when you're on the ketogenic diet. These include corn, potatoes, sweet potatoes and beets. Limit high-sugar fruits too, which spike your blood sugar more quickly than berries and have more carbohydrates.

Keto-friendly beans

On a strict keto diet, your best bet for beans is to choose either green beans or black soybeans. While green beans are typically prepared more like a vegetable than a bean, black soybeans are a great alternative to other, starchier beans in soups, bean dips, refried beans, or other recipes.

Green beans, cauliflower, and kale are all low in net carbs but high in nutrients, making them three great veggies to add to your keto meal plan. Few diets have gained as much popularity in recent years as the ketogenic diet.

It's carbs where the difference lies. Potatoes have the most carbs at 20 grams per 100 gram serving. Sweet potato has 17-18 grams, and pumpkin has just shy of five, which is why it's so low-calorie. So if you're looking for carbs or calories for your baby, sweet potato and potato are your best bet.

There are 12 grams of carbohydrates in one cup of pumpkin. Some of that carbohydrate is fiber (2.7 grams) and some is naturally occurring sugars (5.1 grams).

Some vegetables with the lowest amount of carbohydrates include mushrooms, zucchini, cauliflower, lettuce, kale, and cucumbers.

The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a day—less than the amount found in a medium plain bagel—and can be as low as 20 grams a day. Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein.