3 Ingredient Keto Pumpkin Cookies: The Best Quick & Healthy Fall Treat

If you’re following a low-carb lifestyle but still crave something cozy and sweet during fall, these 3 ingredient keto pumpkin cookies are the perfect solution. With minimal effort and no complicated baking steps, you can enjoy soft, spiced, guilt-free cookies that align with your keto goals. Whether you’re just starting keto or you’re a seasoned pro, these cookies deliver flavor without the carb crash. And the best part? You only need three simple ingredients. Learn more about other delicious and easy low-carb recipes in our keto-friendly recipe collection.

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Why These 3 Ingredient Keto Pumpkin Cookies Are a Must-Try

Simple, Fast, and Guilt-Free

One of the biggest perks of these cookies is how effortless they are. With only three ingredients, there’s no sifting, melting, or endless measuring. Just mix, scoop, and bake. They’re ideal for busy people, new keto dieters, or anyone looking for a low-effort dessert that won’t sabotage their macros.

Plus, each bite is naturally gluten-free, low in carbs, and free from refined sugars. You don’t need fancy ingredients or a background in baking to whip these up.

Perfect for Low-Carb and Gluten-Free Diets

These cookies are a staple in the keto community because they satisfy sweet cravings without using traditional flour or sugar. Instead of refined ingredients, they rely on keto-approved options like pure pumpkin and sugar alternatives.

Pumpkin is naturally low in carbs, especially when using 100% pure canned pumpkin rather than pie filling. And when paired with low-glycemic sweeteners like monk fruit or erythritol, these cookies stay well within the keto-friendly range.

If you’re managing diabetes, gluten intolerance, or simply cutting back on sugar, these cookies tick all the boxes.

Great for Beginners in Keto Baking

If you’ve ever felt intimidated by keto baking—don’t be. This recipe is practically foolproof. There’s no almond flour, no butter to soften, and no eggs to separate. It’s just a mix-and-bake recipe anyone can follow.

You can also get creative with add-ins without compromising the macro profile. Want a touch of cinnamon or a few chopped pecans? Go for it. This cookie is your blank (pumpkin-flavored) canvas.

Discover great ideas like this in our roundup of low-carb fall desserts that let you indulge without the sugar spike.

Ingredients and Substitutions to Keep It Keto

Core Ingredients: What You Really Need

The magic of these cookies lies in their simplicity. The essential ingredients are:

• 100% Pure Pumpkin (not pumpkin pie filling)
• Keto-Friendly Sweetener (like monk fruit, stevia, or erythritol)
• Almond Flour or Coconut Flour (depending on your preference)

These three ingredients combine to form a soft, chewy cookie with natural pumpkin flavor and just enough sweetness.

Make sure to use unsweetened pumpkin puree, as pie filling usually includes sugar and other additives.

Best Low-Carb Pumpkin Options

Not all canned pumpkins are created equal. Look for a can that says “100% pure pumpkin” with no added sugar or stabilizers. Popular brands like Libby’s or Farmer’s Market are widely available and keto-approved.

Alternatively, if you prefer fresh pumpkin, you can roast and puree your own. Just be sure to strain any excess moisture to prevent soggy cookies.

For other ingredient swaps, check out our guide on keto pantry essentials.

Substitutes for Sweeteners or Add-Ins

If you don’t have erythritol on hand, feel free to use stevia drops, monk fruit blends, or even allulose. Just make sure to adjust for sweetness level, as not all sweeteners have a 1:1 sugar ratio.

Here’s a quick guide:

Sweetener	Ratio to Sugar	Notes
Erythritol	1:1	Slight cooling effect aftertaste
Monk Fruit Blend	1:1	Smooth taste, great for baking
Stevia Drops	2-4 drops	Strong, use sparingly
Allulose	1.4:1	Slightly less sweet than sugar

Want a touch of spice? Add ½ tsp of pumpkin pie spice or cinnamon to level up the flavor without adding carbs.

Don’t miss our helpful post on baking with keto sweeteners for more ideas.

Step-by-Step: How to Make 3 Ingredient Keto Pumpkin Cookies

Prep Time, Cook Time & Yield

These cookies come together in under 25 minutes—ideal for when you need a quick treat without turning your kitchen into a mess. Here’s a snapshot of what to expect:

Step	Time
Prep Time	5 minutes
Cook Time	15–18 minutes
Yield	10–12 cookies

There’s no need to chill the dough or wait for it to firm up. Once mixed, you can get them right onto the baking tray.

This makes it a perfect last-minute dessert for family nights, keto potlucks, or simply curbing cravings mid-week. If you love quick keto snacks, check out our roundup of easy keto desserts under 5 ingredients.

Mixing, Scooping & Baking Instructions

1. Preheat your oven to 350°F (175°C). Line a baking sheet with parchment paper or a silicone baking mat to avoid sticking.
2. Combine ingredients in a mixing bowl:
   • 1 cup pumpkin puree
   • ¾ cup almond flour
   • ¼ cup keto sweetener of choice
   Stir until everything is fully incorporated. If it feels too wet, add 1–2 tablespoons more almond flour.
3. Scoop the dough into 1.5-inch rounds using a small cookie scoop or tablespoon. Flatten gently with a fork or your fingers.
4. Bake for 15–18 minutes or until edges are golden and centers are firm to the touch.
5. Let them cool completely before handling. They firm up as they cool and develop a perfect soft-chewy texture.

Looking for inspiration? Try this variation with keto chocolate chip add-ins.

Avoiding Common Mistakes (Texture, Binding, etc.)

While this recipe is easy, a few quick tips will help you get it perfect every time:

• Don’t use pumpkin pie filling. It contains added sugar that’ll ruin the macros and texture.
• Avoid overbaking. These cookies continue cooking on the tray after coming out of the oven.
• Let them cool. They’ll be too soft to handle right away but firm up within 10 minutes.
• Test sweetness. Keto sweeteners vary in strength. Taste the dough (no eggs!) and adjust before baking.

Need a break from sweets? Don’t miss our savory keto snack ideas that are just as quick and easy.

Expert Tips to Customize Your Cookies

Add-Ins for Texture & Flavor

The base cookie is simple, but you can elevate it with optional keto-friendly add-ins such as:

• Chopped walnuts or pecans
• Sugar-free chocolate chips
• A pinch of pink salt
• Vanilla extract
• Cinnamon or nutmeg

These add-ins don’t just improve taste—they can also add crunch and variety to your snack game. Just keep portion sizes in check to stay keto.

How to Make It Vegan or Paleo

Want to keep it dairy-free or plant-based? Good news: this cookie is naturally vegan. There are no eggs, butter, or milk involved.

To make it paleo, swap almond flour with finely ground sunflower seed flour and use a paleo-approved sweetener like coconut sugar (if not strictly keto).

Explore more vegan twists in our list of plant-based low-carb treats.

Turning This Into a Meal Prep Snack

These cookies are perfect for weekly meal prep. They store well and don’t require refrigeration if eaten within 2 days. To prepare a batch for the week:

• Double the ingredients
• Store half in the fridge and half in the freezer
• Use snack-size containers or silicone bags for portion control

This keeps you on track without reaching for high-carb alternatives. Don’t miss our full keto meal prep guide for even more time-saving ideas.

How to Store, Freeze, and Reheat

Fridge vs Freezer: What’s Better?

Your 3 ingredient keto pumpkin cookies are great fresh, but they also store well. If you’re planning to eat them within a couple of days, store them in an airtight container in the fridge. They’ll last up to 5 days without getting soggy or stale.

For longer storage, place them in a freezer-safe bag or container and freeze for up to 2 months. Be sure to separate layers with parchment paper to prevent sticking.

These cookies are freezer heroes—just thaw and enjoy when cravings hit.

Best Containers to Keep Them Fresh

To keep the texture soft and chewy, store the cookies in:

• BPA-free plastic or glass airtight containers
• Silicone storage bags
• Vacuum-sealed bags for extended freshness

Avoid foil or wax paper alone—they don’t protect the moisture content and can dry them out.

Check out our full guide on storing keto baked goods properly to avoid spoilage and freezer burn.

Reheating Tips Without Drying Out

When reheating, skip the microwave if possible—it can make cookies rubbery. Instead:

• Use a toaster oven or air fryer at 300°F for 2–3 minutes
• Or let them come to room temperature naturally

If using a microwave, wrap the cookie in a damp paper towel and heat for 10 seconds max.

FAQs About 3 Ingredient Keto Pumpkin Cookies

Final Thoughts on This Easy Keto Pumpkin Cookie Recipe

These 3 ingredient keto pumpkin cookies aren’t just fast and easy—they’re a feel-good treat that fits into any low-carb lifestyle. Whether you’re baking for yourself, your family, or meal prepping snacks for the week, these cookies check every box: simple, satisfying, and absolutely keto-approved.

Looking for more fall flavors without the guilt? Don’t miss our list of Pumpkin S’mores Cookies that’ll keep your cravings in check all season long.

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