Feeling frustrated with your keto diet during the fall season when pumpkin spice temptations are everywhere? Those sugary lattes and desserts can seriously derail your low-carb lifestyle! These Keto Pumpkin Spice Fat Bombs are about to become your seasonal salvation delivering all that warm, comforting fall flavor without the carb overload.
As someone who struggled to maintain ketosis during my first autumn on the diet, I’ve perfected these fat bombs over multiple pumpkin seasons. They’re not just delicious; they’re strategic fuel for your keto journey.
In this recipe guide, I’ll walk you through selecting quality ingredients, crafting the perfect spice blend, creating the creamiest texture, and customizing your fat bombs for maximum enjoyment. Plus, I’ll share storage tips and serving suggestions to keep your keto journey on track all season long!
Why These Keto Pumpkin Spice Fat Bombs Work
● Uses easy-to-find keto-friendly ingredients from any grocery store
● Takes just 15 minutes of active prep time
● Provides the perfect fat-to-protein ratio for ketosis maintenance
● Satisfies pumpkin spice cravings without sugar or excessive carbs
● Batch-friendly make once, enjoy all week
Choosing the Right Ingredients for Keto Pumpkin Spice Fat Bombs
Best Fats for Your Fat Bombs
When creating the perfect keto pumpkin spice fat bombs, the fat selection makes all the difference. Opt for organic, grass-fed butter for its superior flavor and nutritional profile. Cream cheese provides that tangy richness that balances the sweetness. Coconut oil is essential not only for its healthy MCTs but because it helps your fat bombs maintain their shape when refrigerated.
Pumpkin Selection Tips
Look for pure, unsweetened pumpkin puree (not pumpkin pie filling). The ingredient list should contain only “pumpkin.” Check the label for carb content – ideally under 5g per quarter cup. If you’re feeling ambitious, make your own puree from fresh pumpkin for the most authentic flavor.
Sweetener Substitutions
Choose powdered erythritol or monk fruit for best results they dissolve better than granulated options. Liquid stevia drops can work but may alter the texture slightly. Allulose provides excellent texture but may require adjusting quantities as it’s slightly less sweet.
Ingredients & Prep for Keto Pumpkin Spice Fat Bombs
Fat Bomb Base Essentials
- 8 oz cream cheese (room temperature)
- ½ cup unsalted butter (softened)
- ¼ cup coconut oil (melted)
- ⅓ cup pumpkin puree (unsweetened)
- ¼ cup powdered erythritol or monk fruit sweetener
- 1 tsp vanilla extract
Pumpkin Spice Blend
- 2 tsp ground cinnamon
- ½ tsp ground ginger
- ¼ tsp ground nutmeg
- ¼ tsp ground allspice
- ⅛ tsp ground cloves
Optional Add-ins
- 2 tbsp unflavored collagen peptides (for protein boost)
- 1 tbsp MCT oil (for extra ketone production)
- 2 tbsp chopped pecans (for texture)
Step-by-Step Keto Pumpkin Spice Fat Bomb Instructions
Pre-Cooking Prep for Your Keto Pumpkin Spice Fat Bombs
Allow cream cheese and butter to reach room temperature for at least 1 hour before beginning. This ensures a smooth, lump-free mixture. Line a mini muffin tin with paper liners or prepare a silicone mold by lightly greasing it with coconut oil. Clear space in your refrigerator where the molds can sit flat.
Mixing Method for Perfect Keto Pumpkin Spice Fat Bombs
- In a large bowl, beat softened cream cheese and butter until completely smooth and fluffy (about 2 minutes).
- Add melted (but not hot) coconut oil and blend until incorporated.
- Mix in pumpkin puree, sweetener, vanilla, and all spices, beating until the mixture is uniform in color.
- Taste and adjust sweetener or spices if needed.
- Fold in any optional add-ins gently.
Molding Your Keto Pumpkin Spice Fat Bombs
- Using a small cookie scoop or tablespoon, portion the mixture into your prepared molds.
- Tap the mold gently on the counter to remove air bubbles.
- Refrigerate for at least 2 hours until completely firm.
Storing Your Keto Pumpkin Spice Fat Bombs
Once set, transfer fat bombs to an airtight container with parchment between layers. Keep refrigerated for up to 1 week or freeze for up to 3 months. Allow frozen fat bombs to thaw for 5 minutes before enjoying.
Pro Tips for Perfect Keto Pumpkin Spice Fat Bombs
Avoiding Texture Issues in Keto Pumpkin Spice Fat Bombs
Make sure all ingredients are at the proper temperature before mixing. Cold cream cheese will create lumps. If your mixture separates or looks curdled, place it in the refrigerator for 10 minutes, then remix. For smoother fat bombs, use an immersion blender for the final mix.
Tool Recommendations
A hand mixer or stand mixer delivers the fluffiest texture. Silicone molds in festive fall shapes make these fat bombs even more enjoyable. A good quality microplane for freshly grating nutmeg elevates the flavor profile significantly.
Keto Macro Optimization
Each fat bomb contains approximately 12g fat, 1g protein, and less than 1g net carbs. For higher fat content, increase coconut oil to ⅓ cup. For added protein, incorporate the optional collagen peptides. Always calculate your specific macros based on your exact ingredients.
Looking for more keto inspiration? Check out my collection of fall-friendly recipes on Pinterest where I’m constantly adding new low-carb creations to keep your diet exciting!
Flavor Variations for Keto Pumpkin Spice Fat Bombs
Chocolate Pumpkin Keto Fat Bombs
Add 2 tablespoons of unsweetened cocoa powder to the base mixture for a chocolate-pumpkin combination that’s reminiscent of Mexican hot chocolate. The slight bitterness of the cocoa complements the warm spices beautifully.
Maple Pecan Keto Pumpkin Spice Fat Bombs
Incorporate 1 teaspoon of maple extract and fold in ¼ cup of finely chopped pecans for a nutty variation. The maple flavor creates the illusion of syrup without the carbs.
Chai-Spiced Keto Pumpkin Fat Bombs
Double the ginger and add ¼ teaspoon of cardamom for an Indian-inspired chai version. This variation works wonderfully with a tea-time treat.
| Variation | Net Carbs | Fat | Protein | Best Served With |
|---|---|---|---|---|
| Original | 0.8g | 12g | 1g | Coffee or tea |
| Chocolate | 1.2g | 12g | 1.5g | Almond milk |
| Maple Pecan | 0.9g | 14g | 1.2g | Chai tea |
| Chai-Spiced | 0.8g | 12g | 1g | Unsweetened vanilla almond milk |
Serving Suggestions for Keto Pumpkin Spice Fat Bombs
Pair these fat bombs with unsweetened almond milk coffee for a keto-friendly “latte” experience. Serve alongside keto pancakes for a complete fall breakfast. For an elegant dessert option, place a fat bomb atop a square of 85% dark chocolate for a decadent treat.
These also make the perfect emergency snack keep a few in a small cooler bag when running errands to resist high-carb temptations during pumpkin spice season.
FAQs About Keto Pumpkin Spice Fat Bombs
Can I use canned pumpkin pie filling instead of puree?
No, pumpkin pie filling contains added sugars and spices that will significantly increase the carb count and potentially knock you out of ketosis.
How many fat bombs should I eat per day?
This depends on your personal macros, but most people find 1-2 fat bombs daily works well as a snack or dessert within their keto plan. Monitor how they affect your ketone levels.
Why did my fat bombs separate when refrigerated?
This usually happens when ingredients weren’t thoroughly mixed or were at different temperatures. Make sure cream cheese and butter are fully softened before mixing, and that coconut oil is melted but not hot.
Can I make these dairy-free?
Yes! Substitute coconut cream for the cream cheese and use coconut oil or cacao butter instead of dairy butter. The texture will be slightly different but still delicious.
Conclusion
Fall doesn’t have to be a season of keto temptation! These Keto Pumpkin Spice Fat Bombs deliver all the comfort and flavor you crave while keeping your low-carb lifestyle firmly on track. With just 15 minutes of prep time, you’ll have a stash of satisfying treats ready whenever cravings strike.
Thousands of my readers have made these their secret weapon against pumpkin spice season sabotage. I’d love to see your creations tag @GusRecipes on social media with your fat bomb photos!
Print
How Keto Pumpkin Spice Fat Bombs Will Save Your Diet
- Total Time: 1 hour 10 minutes (including chill time)
- Yield: 12 fat bombs 1x
Description
These Keto Pumpkin Spice Fat Bombs are the perfect low-carb fall treat rich, creamy, and packed with warm pumpkin pie flavor. Enjoy them as a satisfying snack or post-meal dessert without the sugar spike!
Ingredients
4 oz cream cheese, softened
1/2 cup unsalted butter, softened
1/4 cup pumpkin purée (not pumpkin pie filling)
2 tbsp powdered erythritol or preferred keto sweetener
1 tsp pumpkin pie spice
1/2 tsp vanilla extract
Pinch of salt
Instructions
1. In a mixing bowl, beat cream cheese and butter until smooth and fluffy.
2. Add pumpkin purée, sweetener, pumpkin pie spice, vanilla, and salt.
3. Mix until fully combined and creamy.
4. Taste and adjust sweetness or spice level if desired.
5. Scoop or roll mixture into 1-inch balls and place on a parchment-lined tray.
6. Chill in the refrigerator for at least 1 hour to firm up.
7. Store in an airtight container in the fridge or freezer.
Notes
Each fat bomb has about 1g net carbs.
You can dip or drizzle with melted sugar-free chocolate for extra indulgence.
Store refrigerated for up to 7 days or frozen for up to 1 month.
Perfect for keto snacks, meal prep, or a quick energy boost.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Snack
- Method: No-Cook
- Cuisine: American
Nutrition
- Serving Size: 1 fat bomb
- Calories: 110
- Sugar: 0g
- Sodium: 70mg
- Fat: 11g
- Saturated Fat: 7g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 1.5g
- Fiber: 0.5g
- Protein: 1g
- Cholesterol: 30mg
Keywords: keto, low carb, pumpkin spice, fat bombs, sugar free, fall recipe