Sugar Free Low Carb Keto Pumpkin Oatmeal Cookies
These Sugar Free Keto Pumpkin Cookies taste like an oatmeal cookie but can be enjoyed on a keto diet! Texture like a soft oatmeal cookie without using rolled oats!
Sugar Free Low Carb Pumpkin Cookies
The first name I thought of when I created these cookies was the Pumpkin N’Oatmeal cookie. I realize it’s a funny name and one you’ve probably never heard of, but once you taste them you will have a hard time not wanting a second one.
Perfect for pumpkin season with a combo of a soft pumpkin cookie, but with the texture of an oatmeal cookie made by using my secret ingredient.
Nut Free Keto Pumpkin Chocolate Chip Cookies
In order to make these pumpkin cookies without almond flour since my youngest has a tree nut allergy, my secret ingredient of choice is sunflower seeds. Why sunflower seeds you ask?
While I have made some desserts using almond flour, since my son is allergic to nuts he can’t eat any and that makes him sad.
So I try to make everything I bake without peanut or tree nuts more often than not. I even added sugar free chocolate chips which made the kids even happier, but they are optional.
Sometimes I have to stray from the no peanut butter thing because I’ve got a hubby and daughter who will be as equally unhappy as my son, if they don’t get some love from me every now and then in the form of peanut butter.
So I’ve made them some pretty delicious Peanut Butter Blossom Cookies!
Is Pumpkin Keto?
Pumpkin isn’t one of the lowest vegetables for a keto diet, but in small amounts you can enjoy some without kicking yourself out of ketosis.
How many carbs you eat on your keto diet should and can vary because we are all individuals and one person may not have any issues with a higher amount of carbs than someone else.
1 cup of canned pumpkin puree has 19.8 grams of carbs. ½ cup canned pumpkin has 9.9 grams.
Most of my pumpkin recipes use an entire can of pumpkin which has 15 ounces, and make 12 or more servings which means very low in carbs per serving.
Pumpkin Pie Filling vs Pumpkin Puree
Pumpkin pie filling has added sugar and is not keto friendly.
Canned pumpkin puree has no added sugar, nothing but pumpkin is in the ingredients listed and can be enjoyed in small portions on a keto diet or low carb diet.
Buying canned pumpkin can be tricky.
You can certainly make your own homemade pumpkin puree, but I never have time for that so I just buy canned, pure pumpkin puree. The only ingredient listed is pumpkin and nothing else.
Soft Oatmeal Keto Pumpkin Spice Cookies
I’ve made these a couple of times now. I don’t buy sunflower seed flour much except when I need the seeds very fine for a keto cake perhaps and it’s the best flour to replace almond flour evenly in keto recipes.
Mostly I grind the unsalted, raw seeds myself in my food processor.
The only thing I need to mention is that, If you grind and process the seeds too much you will NOT get that texture of an oatmeal cookie.
I learned that on my second attempt for these keto cookies and while they were still tasty, I like the texture in these as I’m sharing today, as well did my taste testers.
Other tasty recipes using sunflower seeds:
Classic Pumpkin Cookies
Not much of a pumpkin fan?
Simply leave out the spices I used in these low-carb pumpkin cookies. Just using the pumpkin puree alone will not be enough to make these cookies have an overpowering pumpkin spice flavor.
Those spices are necessary for that. You can also use store bought pumpkin pie spice all ready prepared for you. Here’s my easy homemade pumpkin pie spice recipe that takes just a few minutes to make and can be used in this delicious keto pumpkin cookie recipe.
They are delightful for pumpkin spice season and were a big hit with friends and whole family. Hope you enjoy them too!
Can I change the sugar-free sweetener?
Yes, in any of my low carb recipes you can swap out the sweetener I’ve used. It’s always a good idea to use just a small amount of your chosen sugar substitute, taste batter before adding eggs and decide if you need more sweetener before you bake pumpkin cookies.
None of the low carb sweeteners I use in my recipes will spike blood sugars.
Everyone’s palate is different and trying out different sweeteners to satisfy your sweet tooth is why I created my conversion chart for you! My chart includes Monk Fruit Sweetener, Allulose, Stevia and many other options.
HERE’S MY SWEETENER GUIDE & CONVERSION CHART!
Keto Pumpkin Recipes
Sugar-Free Pumpkin Cookies Recipe
Sugar Free Pumpkin N’Oatmeal Cookies {Keto, Nut Free,Grain Free, Low Carb}
Ingredients
- 2 eggs
- 3/4 cup Swerve sweetener or another granulated sugar free sweetener
- 1/2 cup pumpkin puree not pumpkin pie filling
- 1/2 cup butter softened or softened coconut oil
- 1/2 tsp vanilla extract
- 1/2 tsp vanilla stevia
- 1/2 tsp salt
- 2.5 tsp Pumpkin Pie Spice or use my recipe
- 1 tsp baking powder
- 2 tbsp coconut flour
- 1/4 cup ground flaxseed
- 1 1/4 cup sunflower seeds ground, which is 1 cup raw, unsalted sunflower seds
- 1/2 cup sugar free chocolate chips or dark chocolate chips
Instructions
- Preheat oven to 350 degrees.
- In a stand mixer, add the eggs, Swerve, pumpkin, butter, vanilla extract and vanilla stevia until smooth.
- Whisk the salt, pumpkin pie spice, baking powder, coconut flour, flax and sunflower seed flour.
- Pour the dry into the wet ingredients in the mixer. Mix until smooth.
- Pour in the chocolate chips and stir on low.
- Use a cookie scoop and make 24 cookies.
- Place on a greased baking sheet or lined wiht parchment or silpat.
- Bake 20-22 minutes.
Notes
- If you don’t have Swerve sweetener you can also use another sugar free sweetener like Sukrin Gold which is a brown sugar sub. I would use only 1/2 cup of another sweetener since Swerve is much less sweet than most other granulated substitutes.
- If you have no nut allergies in your family, the sunflower seeds can be subbed with almonds.
- PLEASE NOTE: If you use all ready store bought ground sunflower seeds you will NOT get the texture here. You need unsalted, raw sunflower seeds and when you grind them in your food processor, just pulse a few seconds, you want to still be able to see the seeds.
Nutrition
About Brenda
Brenda Bennett is a certified Nutritional Therapy Practitioner, certified Sugar Detox Coach, certified Keto Coach and certified Life Coach. She has been Sugar Free & Refined carb free for 17 years and has written 2 cookbooks, Sugar-Free Mom, and Naturally Keto and her 3rd book The 30-Day Sugar Elimination Diet, is a four part program to help you detox from sugar, eliminate cravings, balance blood sugar and lose weight all while eating a delicious, nutrient dense whole foods. Meal plan offers two tracks to follow, low carb or keto. She is the founder of the Sugar Free Fresh Start course and Sugar Free Tribe weight loss membership. Learn more.
what can be used instead of the coconut? I’m severely allergic
If you need it nut free, try sesame but if you can use almond flour you will need to increase to at least 1/2 cup since it’s not quite as absorbent as coconut flour.
I really loved these cookies!! I had some rather coarse Bob’s Red Mill almond flour that I used and gave it the right texture. I left out the vanilla stevia and added an extra 1/2 t of vanilla. They were so easy to scoop with the cookie scoop and didn’t stick like most cookie recipes. My husband loved them as well and he is not low carb!
Thank you so much, love to hear that!
Could i use a mortar and pestle for the sunflower seeds?
Sure!
I don’t have a coffee grinder to grind the seeds, so could I just use almond flour? Same amount?
I was thinking about subbing ground chia for the flax seeds, I think it will work the same!
Best low carb cookies ever!! I omitted the Stevie and cut back the Swerve to 1/2 Cup. Their amazing!! I’m on my 3rd batch. My family can’t get enough!
These are incredible!!!! I used golden monk fruit and Lily’s milk chocolate. These are blowing my mind. Thank you.
Why does everyone put chocolate chips in everything? a good oatmeal cookie does not need them.
Listen carefully everybody; those babies are PERFECTION.JUST. PERFECTION.
Just made these and they are awesome!!
Oh my gosh I’m so hungry for cookies now I love all these recipesthe sugar free pumpkin cookies are perfect for my dad he’s diabetic but I’m excited to try them myself.
Thank you so much for creating cookies that are tree nut free. My daughter has a severe stop breathing allergy to tree nuts and it has become near impossible to avoid them. We cannot even eat out anymore as almond and cashew flours have become a craze. Too many people cross contaminate their products. I wish everyone would understand how dangerous it is.
Can I use something else in place of ground flaxmeal. I do not use flaxmeal due to estrogen levels. I need nut free recipes so was all excited about this recipe until I got to flax meal line. Thanks for your response
I’ve not subbed anything for the flax to test it out, so can’t say replacing it or leaving it out would give you the same texture. Sorry.
If I would like to use rolled oats, can I use the same measurement as used with sesame seeds?
Possibly? I’ve never tried these with the rolled in place of, so I think so but I can’t be sure.
There’s an error in your pumpkin cookie recipe — there is no measurement for coconut flour, flax and sunflower seed flour. Please provide. Thanks very much.
Any suggestions if you have to avoid coconut flour (as well as other nut flours?)
I’ve successfully also used sesame meal in other recipes although not in this recipe, but ti’s something to try anyway.
Hi Brenda, these looks absolutely delicious, but my granddaughter is allergic to nuts as well as sunflower seeds. What can I use instead of the sunflower seeds?
I’ve successfully used sesame flour as well.
I was dying to make these. What a clever idea for using up my bag of sunflower seeds that sat on my shelf for months! I had just bought a bag of Truvia’s brown sugar blend so this was perfect to test it out. I didn’t have vanilla stevia drops but I did use my butter toffee ones and that worked out pretty well. They came out perfect! Great recipe!
Thanks for sharing! Glad you liked them !
Hi there! I followed your recipe and these cookies are delicious, but when I entered the ingredients into myfitnesspal I got a very different carb count than you. It’s saying 3/4 c of swerve is 180 g of carbs?? I used swerve confectioners.
I never count the Swerve in my nutrition info because it has so little effect on blood glucose.
Oatmeal and pumpkin?! Yum, these look delicious and I love how much healthier they are. Thanks for sharing this recipe!
– Michelle
http://www.borncreativeblog.com
Low-carb and sugar-free pumpkin cookies? Holy cow! Sign me up!
If I grind the sunflower seeds myself, is it suppose a chunky grind or smooth. I’m a bit confused because you mention texture kind of like oatmeal. Thanks for your help.
Yes don’t grind until smooth or the texture will not resemble an oatmeal cookie. You still want to see the seeds somewhat.