Guide to the Nutrition in Squash

As you can see, zucchini or “summer squash” is less starchy than winter squash varieties. You can also see that despite popular belief, sweet potatoes and white potatoes contain the same amount of net carbohydrate per serving. Sweet potatoes do provide more vitamin A but many dieters choose sweet potatoes because they believe they are inherently “better” for weight loss.

While corn and green peas are usually lumped together in the same category, the difference is that green peas contain more fiber and protein than corn and thus, are less starchy.

Butternut squash is often thought to be a starchy vegetable but you can see that it’s not quite as high in starch as a potato. This makes butternut squash a great option for those on a lower carb diet who still want to get the flavor of a starchier root vegetable.

I picked up Trader Joe’s Organic Sliced and Roasted Delicata Squash and I think I’m obsessed. It’s SO easy to make. You just open the bag (it’s frozen), put the squash on a baking sheet, sprinkle with salt and pepper and bake it.

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By Terita Heath-Wlaz

For years after transitioning to a more plant-based diet, I didn’t eat a lot of “starchy vegetables.” I’d heard that leafy greens like spinach and chard were better for me than starchy vegetables like corn, peas and potatoes. So I ate the leafy greens. A lot!

Here’s a list of common vegetables in the “starchy” category: corn, peas, potatoes, zucchini, parsnips, pumpkin, butternut squash and acorn squash.iStock

But there’s more to the picture of sound nutrition than a ranked list of veggies. Take a close look at the way starchy and non-starchy vegetables behave in our bodies and you might be surprised to discover good reasons to eat both kinds of plant foods.

What Are Starchy and Non-Starchy Vegetables?

Vegetables are labeled “starchy” when they contain more carbohydrates and more calories compared to other (“non-starchy”) vegetables. Here’s a list of common vegetables in the “starchy” category: corn, peas, potatoes, zucchini, parsnips, pumpkin, butternut squash and acorn squash.

The non-starchy vegetables category is much larger and includes veggies like spinach, celery, broccoli, radishes, onions, garlic, tomatoes, cucumbers, carrots and beets.

Non-starchy vegetables deliver a powerful punch of vitamins, minerals and phytonutrients. Many veggies in this class (like broccoli, onions and tomatoes) provide a wealth of benefits ranging from cancer prevention to taming inflammation to improving cholesterol. Because of these clear benefits, health advice regarding non-starchy veggies is nearly unanimous: eat more!

But where does that leave the starchy vegetables?

Unique Benefits of Starchy Vegetables

If you’re someone who tries to limit your intake of starchy vegetables because of the words “high-carbohydrate” and “high-calorie,” consider two ways that these underdog veggies can improve your health—one of which is unique to starchy vegetables.

First of all, starchy vegetables are by no means devoid of vitamins and minerals (even if they might not shine as brightly as kale).

A serving of green peas contains more vitamin A than you need in a single day, almost half your vitamin C and a fifth of your daily iron. Butternut squash and pumpkins contain beta carotene that help preserve the health of your bones, skin, eyes and immune system. And all the starchy vegetables contain a good dose of fiber.

Secondly, the carbohydrates and calories in starchy vegetables help you feel full after a meal. (Try feeling full eating nothing but spinach. It’s hard!)

Feeling satisfied really matters to your physical and emotional health. Eating starchy vegetables can reduce the urge to snack between meals, which helps you feel confident that your plant-based diet is nourishing you.

The bottom line is that both kinds of vegetables contribute something important to your overall health; in fact, even the American Diabetes Association gives the green light to starchy vegetables for those who need to tightly manage their glucose levels. So go ahead and enjoy those veggies in abundance. To your health!

This article was reposted with permission from our media associate Care2.

Ask the Diet Doctor: What Counts as a Carb?

Q: My dietitian told me to cut back on carbs, but I’m confused about what counts as a grain and which vegetables are starches.

A: When restricting your carbs, start with the most carbohydrate-dense foods in your diet: foods with added sugar. Then work your way to reducing grains and pastas, then potatoes and corn, then the remaining starchy vegetables.

The exchange system from the American Diabetes Association groups different foods by similar nutritional characteristics. According to their list, the following are grains:

  • Wheat and whole-wheat flour
  • Oatmeal
  • Cornmeal
  • Popcorn
  • Brown rice
  • Whole rye
  • Whole-grain barley
  • Wild rice
  • Buckwheat
  • Millet
  • Quinoa

And these vegetables are starches:

  • Parsnip
  • Potato
  • Pumpkin
  • Acorn squash
  • Butternut squash
  • Green Peas
  • Corn

While this second group is a good guideline, your major offenders-the highest-carb, lowest-fiber, fastest-digesting, lowest-nutrient vegetables-are potatoes and corn. The others may be starchy, but their fiber content and impact on blood sugar are better for you. Pumpkin, for example, has 20 grams of carbohydrates in one cup, but it also contains 7 grams of fiber.

Squash should be fine on your diet, unless you are trying to greatly restriction your carbohydrates in order to follow a ketogenic diet (<50g of carbohydrates per day). In that case, vegetables such as butternut squash, peas, and acorn squash will put you over your carb limit too quickly. But that still leaves you with great lower-carbohydrates vegetables, including zucchini, broccoli, spinach, cabbage, celery, and asparagus to name a few.

  • By Dr. Mike Roussell

It’s pumpkin season!

By Jill Wallentin – Updated October 21, 2019 Pumpkin, or winter squash, is a versatile member of the same family as cucumber and melon. It has a neutral flavor with a subtle sweetness resembling a combination of carrot and zucchini.

Pumpkin season stretches from August to November in the Northern hemisphere. Around that time you can usually find pumpkins and winter squash in many different colors, shapes and sizes in the stores. If you come across good quality, stock up! 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.

Cooking

All pumpkins and winter squash can be roasted, fried, boiled and even eaten raw (except for spaghetti squash that needs to be cooked first). It can be diced and used in hearty dishes like shakshuka or in a rustic ratatouille. It’s a perfect side dish to meat, fish and poultry but also to vegetarian dishes. Try serving it warm with goat cheese and a sauce or seasoning that adds an acidic touch. It balances the sweetness of the pumpkin in a beautiful way.

The sweet flavor of the pumpkin makes it outstanding to use in gluten-free baking. Pumpkin purée, often listed as a base ingredient in soups and baked goods, can be bought ready-made in the grocery store. Make sure to choose a sugar-free brand. You can also easily make your own from scratch. Just peel the pumpkin and scrape out all the seeds and strings from the center. Cut the flesh into smaller cubes and boil in water until soft. Drain and discard the boiling water and mix the pumpkin to a smooth purée.

Don’t throw the seeds away! Rinse them to get rid of all the sticky strings they’re attached to and toast them in the oven at 350°F (175°C) along with some coconut oil and sea salt for about 30 minutes or until completely dry and golden brown. Serve them as a snack or as a crunchy topping to your soup or salad.

What goes better with pumpkin than pumpkin spice? This fragrant blend of cinnamon, cloves, ginger, nutmeg and allspice is a seasonal must-have for many. Apart from giving baked goods that seasonal touch you can use it to flavor spiced nuts or why not package a batch in a nice jar and give as a gift? If you can’t find it where you live or if you feel like making it yourself, here’s our recipe for it.

Our favorite pumpkins and squashes

Butternut squash: Usually quite easy to find, even out of season. Has a mild and nutty flavor and a thick, hard skin. Be careful when cutting it!
Carbs: around 12 g/100 g Hokkaido squash (Uchiki Kuri): Has a delicious nutty and buttery flavor. The skin softens when cooked so you don’t need to peel it if you don’t want to.
Carbs: around 7 g/100 g Muscat squash: This can be difficult to find in the US. It can get very big and is often sold in pieces. It has a rich and sweet flavor.
Carbs: around 4 g/100 g Giant pumpkin (Halloween pumpkin): This one isn’t just for making jack-o’-lanterns. It’s also good to eat! It’s not as sweet as some of the others so it’s best used in savory dishes.
Carbs: around 4 g/100 g Spaghetti squash: It gets its name from the thready texture of the flesh and is a great gluten-free and seasonal pasta alternative. This squash is easily cooked in the microwave. Puncture it with a knife or fork several times and microwave it whole for 6 to 8 minutes depending on size. When it feels soft, let it cool, slice open and clean out seeds.

But you could also cut it in half and boil the squash in lightly salted water for 20-30 minutes or bake them in the oven at 375°F (185°C). Once cooked, use a fork and shred the flesh lengthwise to make the threads. Tastes amazing served with some butter, salt and freshly ground pepper.
Carbs: around 7 g/100 g

Acorn Squash: Nutrition, Benefits, and How to Cook It

Due to its nutritional profile, acorn squash provides some impressive health benefits.

Packed with important nutrients

Acorn squash is a highly nutritious carb choice. It’s rich in many vitamins and minerals that promote your health in various ways.

The bright orange flesh of acorn squash is packed with vitamin C, provitamin A, B vitamins, potassium, magnesium, iron, and manganese, all of which are critical for health.

Unlike refined carb sources like white rice and white pasta, acorn squash is an excellent source of fiber, which slows digestion, helps regulate blood sugar levels, and promotes feelings of fullness (6).

A good source of antioxidants

Acorn squash is loaded with antioxidants, which are compounds that protect against cellular damage. Diets high in antioxidants have been shown to reduce your risk of various chronic conditions, such as heart disease and certain cancers (7).

It’s particularly rich in plant pigments called carotenoids, which have powerful antioxidant effects. In fact, after carrots, winter squash like the acorn variety are the densest source of the carotenoid alpha carotene (8).

Diets rich in the carotenoids found in acorn squash, including alpha carotene, beta carotene, and zeaxanthin, may protect against type 2 diabetes, lung cancer, mental decline, and eye-related disorders (9, 10, 11).

Aside from carotenoids, acorn squash is high in vitamin C, which also offers potent antioxidant properties (12).

Promotes digestive health

Acorn squash is packed with both soluble and insoluble fiber. Though they have different functions in your body, both play important roles in digestive health.

Insoluble fiber adds bulk to your stools while soluble fiber softens them, preventing constipation and supporting regular bowel movements (13).

Both types of fiber also aid the friendly bacteria that live in your gut known as probiotics. Having a healthy gut microbiome strengthens your immune system and protects against disease (13).

Plus, research shows that diets rich in high-fiber fruits and vegetables like acorn squash may protect against constipation, colorectal cancer, and irritable bowel syndrome (IBS) (14, 15, 16).

May protect against certain diseases

Adding acorn squash to your diet is a smart way to protect your overall health, as increasing your vegetable intake may lower your risk of many chronic diseases.

While research on the benefits of acorn squash specifically is lacking, abundant evidence supports the health-promoting properties of diets rich in vegetables.

Vegetable-rich diets help lower heart disease risk factors, such as high blood pressure and LDL (bad) cholesterol levels. Plus, they may protect against atherosclerosis, a buildup of plaque in your arteries that increases your risk of heart attack and stroke (17).

Additionally, diets rich in produce like acorn squash may help prevent neurodegenerative diseases like Alzheimer’s disease and may even increase overall lifespan (18, 19).

What’s more, people who eat more vegetables tend to weigh less than those who consume fewer vegetables. Being overweight or obese increases your risk of many health conditions, such as heart disease, diabetes, and certain cancers (20, 21, 22).

Summary

Adding acorn squash to your diet may improve your health in many ways and decrease your risk of developing chronic conditions, including heart and neurodegenerative diseases.

Are you confused about whether pumpkin has a high or low carbohydrate content? Well, you’re definitely not alone, because I’ve faced the same question before. I am currently on a low-carb diet and I wanted to know if the carbs in pumpkin are high or low.

I was specifically focused on pumpkins because I love adding it to my soups, puddings, and custards. I would’ve have been really sad if I’d have to let go of this creamy ingredient for the sake of my low-carb diet. Fortunately, I didn’t have to. Read on to find out.

What is a Pumpkin?

A pumpkin and a pumpkin piece

Pumpkin is a round fruit with a slightly ribbed exterior. Yes, you read it right – it is a fruit because it is the portion of the plant that contains the seeds and it grows from a flower. This fruit belongs to the cucurbit family, which includes squash, watermelons, and cucumbers.

Pumpkins usually fall under the main species of cucurbits otherwise known as Pepo. Most Jack-o-lanterns are carved from Pepos. The pumpkins under this species have a deep to bright orange color. They’re great for soups and they can also be mashed to be eaten.

So, is Pumpkin Low-Carb or High-Carb?

Six pumpkins side by side on the table

Pumpkin is a lower carb fruit when compared to most winter squashes. Atkins, a low carbohydrate diet plan, even listed pumpkin as one of the low carb foods that should be eaten. Half a cup of mashed pumpkin is equivalent to 4.7 grams of carbohydrates.

To substitute starchy vegetables, Ditch the Carbs suggests consuming pumpkin instead. The Protein Bread Co also listed pumpkins as one of the low-carb vegetables that you should include in your diet as it only contains 7.2 grams of carbohydrates per 100 grams of serving. Do not be confused when pumpkin is referred to as vegetable as some people do categorize it as a vegetable rather than as a fruit.

Based on the evidence above, it can be safe to assume that pumpkin is indeed a low-carb food as it is listed in most low-carb diet plans.

Nutrients and Health Benefits of Pumpkin

The pumpkins in the bucket and the pumpkins on the floor

Aside from having a low carbohydrate value, pumpkin can be a great source of beta-carotene, vitamin C, and riboflavin. Some of the nutrients are found in its seeds, which includes zinc, potassium, and magnesium. Here are some of the health benefits that you can expect from consuming pumpkin in your daily diet.

1. Promotes a Healthy Heart

Pumpkin can help promote better heart health by lowering blood pressure, thanks to the potassium found in its seeds. Increased consumption of potassium can help reduce the risks of stroke. The beta carotene found in this fruit is also positively linked to the prevention of coronary heart disease.

2. May Prevent Prostate and Colon Cancer

Pumpkin may reduce the risk of colon cancer by preventing the accumulation of carcinogens in your colon. With its rich fiber content, it allows your food to pass through your body quickly. The phytosterols found in pumpkin seeds may help reduce an enlarged prostate. The beta-carotene may also prevent the development of cancer-causing cells in your body.

3. Promotes Good Eye Health

The beta carotene which is transformed into vitamin A in the body is important for good eye health. One cup of pumpkin contains more than the recommended intake of vitamin A every day. Along with lutein and zeaxanthin, it can help prevent macular degeneration.

Selecting and Preparing Pumpkins for Cooking

In selecting pumpkins for cooking, the University of Illinois suggests watching the stem and make sure there are about 1-2 inches left. If the stem is too short, then the pumpkin will rot easily or worse, it may be rotting already. Never buy those with soft spots and bruises. It should be heavy for its size.

To prepare your pumpkin for cooking, begin by placing a towel on your work surface to stabilize your pumpkin. Cut the top near the stem and the end with a sharp knife. Peel, section into quarters, remove the seeds with a spoon and cut into cubes. You can see how this is done more clearly in this.

Some Cooking Ideas for Pumpkin

You can incorporate pumpkin into your daily diet in various ways. Here are some suggestions that you can follow.

  • Make a pumpkin puree by roasting the pumpkin for about 45 minutes and pureeing it in a food processor.
  • Warm your body with some pumpkin soup by sauteing some chopped pumpkin with onions and simmering it with vegetable stock and double cream.
  • Munch on some pumpkin bread by baking a mixture of pumpkin puree, water, eggs, and oil.
  • You can find other great recipes here.

Try Some Pumpkin Today!

Pumpkin is a low-carb fruit that’s why it is popularly listed in most low-carb diet plans. It also offers several health benefits like good eye health, better and healthier heart, and it also prevents cancer. In selecting the best pumpkin for your recipes, choose those that are heavy for its size.

25 Keto Pumpkin Recipes to Celebrate Fall

Pumpkin has a natural creaminess and savory flavor that makes every fall recipe better — plus, it’s packed with compounds that boost eye and brain health, among other benefits. These keto pumpkin recipes are the perfect way to enjoy all your favorite fall flavors without loading up on carbs.

Related: Easy Keto Desserts: 17 No-Bake Recipes

Since pumpkin is naturally starchy, can you truly make it keto-friendly? While it contains more carbs per serving than many vegetables, keto pumpkin recipes use such a small amount that you can easily fit it into your macros. In larger servings, pumpkin is the perfect starch for carb refeed days if you follow a cyclical ketogenic diet. Steam your own pumpkin or get a high-quality canned version without BPA for best results.

Pumpkin tastes amazing sweet or savory — no matter how you prep it, you’ll want to make these keto pumpkin recipes all season long.

Breakfast keto pumpkin recipes

Sugar-Free Bulletproof Pumpkin Spice Latte

Use this iconic keto pumpkin recipe to sidestep the sugar crash that comes with your regular PSL. This version uses real pumpkin puree, warm spices, creamy coconut milk, and sugar-free sweeteners for a luxurious morning treat without the crash. Just 4.2 net carbs.

Vegan Keto Pumpkin Spice Waffles

Image via Meat Free Keto

These crisp waffles have a soft and pillowy center, thanks to canned pumpkin and psyllium husk. Keep it more Bulletproof with full-fat coconut milk, ceylon cinnamon, and the recommended swap for “maple” syrup. (And enjoy this one only once in a while, since psyllium can be tough on your gut.)

Paleo Keto Pumpkin Pancakes

Kick off a cozy fall morning with this easy keto pumpkin recipe. Whip up a batter using pumpkin puree, almond flour, collagen peptides, and spices before adding them to the griddle and topping with a generous helping of ghee (or butter). Each serving is just under 6 net carbs.

Pumpkin Shake

Image via Maria Mind Body Health

This creamy keto pumpkin recipe tastes like pie in a glass, without the dairy or sugar. Choose full-fat canned coconut milk instead of almond milk, coconut cream instead of cream cheese, and grass-fed whey protein instead of egg white protein to make it ultra-Bulletproof. This easy recipe is 6.5 net carbs.

Keto Pumpkin Chia Muffins

Image via KetoDiet Blog

With this keto pumpkin recipe, eggs are the key. Separating the yolks and beating the whites separately creates a fluffy, cakey muffin packed healthy fats (and just 3 net carbs). Skip the pumpkin seeds, use grass-fed butter or ghee, and make this recipe only on occasion to stay Bulletproof (since chia seeds can irritate your gut).

Sugar-Free Low Carb Pumpkin Spice Donuts

Image via Sugar-Free Mom

Transport yourself to a pumpkin patch with these cakey spiced donuts — just 2.6 net carbs each, and packed with spices and real pumpkin puree. To make this keto pumpkin recipe more bulletproof, opt for coconut cream instead of heavy cream, coconut oil instead of olive oil, and non-GMO erythritol as your sweetener.

Pumpkin Spice Breakfast Porridge

Image via Low Carb Maven

This creamy breakfast cereal substitute is bursting with fall flavor (and butter). A blend of almond flour, flax meal, and egg simmers into a comforting breakfast with 4 net carbs. Use birch xylitol or non-GMO erythritol to sweeten, get grass-fed butter, and only make this recipe once in a while to stay Bulletproof — flax meal can irritate your stomach.

Keto pumpkin snacks & fat bombs

Chocolate Covered Pumpkin Fat Bombs

Image via The Castaway Kitchen

Take a break from pumpkin spice with this chocolatey alternative. Pumpkin puree gets blitzed with butter, cinnamon, and stevia, then coated in a rich chocolate topping. Skip the pepitas, use ceylon cinnamon and grass-fed butter, and omit or cut down the nutmeg for a more Bulletproof spin on this recipe.

Fat Bomb Pumpkin Pie Patties

Image via Healthful Pursuit

These fat bombs taste like dessert, thanks to spiced pumpkin and creamy coconut layers. Best of all, they’re infused with skin-smoothing grass-fed collagen and nourishing fat from coconut oil. Two fat bombs will set you back just under 2.5 net carbs.

Low-Carb Pumpkin Spice Fat Bombs

These chewy little bites will remind you of pumpkin cheesecake, all with no dairy or gluten. Roll up a mix of ingredients like unsweetened shredded coconut, Brain Octane Oil, and pumpkin puree for a high-fat snack in 15 minutes or less.

Pumpkin Protein Bars

Image via Keto Vale

Sink your teeth into a protein-packed snack without the added fillers. This no-bake recipe uses coconut and almond flours, almond butter, and pureed pumpkin for a soft and buttery snack bar with only 3.6 net carbs. Make this one a little more Bulletproof with grass-fed protein powder, raw almond butter, full-fat canned coconut milk instead of almond milk, and ceylon cinnamon.

Keto Paleo Pumpkin Bread

Image via Wholesome Yum

At 4 net carbs a slice, you can make this cafe-worthy keto pumpkin recipe without dropping into a carb coma. Just whip up a batter with almond and coconut flours, erythritol, pumpkin puree, butter, and spices, then pour into a loaf pan and bake for bread that satisfies all your pumpkin spice cravings. Use grass-fed butter or ghee and skip the pumpkin seeds to keep this one Bulletproof.

Keto pumpkin soups

Creamy Keto Chicken Soup

This warming soup gets savory flavor from turmeric and herbs, along with creaminess from fresh steamed pumpkin. Plus, this keto pumpkin recipe is budget friendly — you can buy a whole chicken and use it all up for nourishing stock and tender meat. Each bowlful is 5 net carbs.

Savory Pumpkin Soup

Get back to basics with this easy keto pumpkin recipe. Simply toss your pumpkin puree in a pot with coconut milk, bone broth, and spices for a soothing and creamy soup with just under 5 net carbs. Use pastured beef bone broth, use high-quality spices, and skip the nutmeg, sour cream, and pumpkin seeds to keep it more Bulletproof.

Creamy Pumpkin Chili

Image via The Castaway Kitchen

This keto pumpkin recipe requires no nightshades — but you won’t miss them. This rich, savory chili gets its flavor from spices like garam masala and mustard powder, mixed together with tender crumbles of ground beef and mellow radish chunks. Make it more Bulletproof and skip the onion and garlic, use grass-fed beef, and pick up an avocado oil mayo.

Keto pumpkin desserts

No-Bake Keto Pumpkin Pie

This classic pumpkin dessert gets a no-bake spin with an coconutty pie crust and a spiced, sugar-free filling — all while capturing that signature pumpkin pie wobble. 5.7 net carbs a slice.

Pumpkin-Spiced Chocolate Slab

A buttery-smooth chocolate base gets upgraded with chunks of pumpkin spice collagen protein bars for a totally festive keto pumpkin dessert. Best of all, you can make the whole thing without turning on your oven — and each square is just over 5 net carbs.

Gluten-Free Pumpkin Cookies

Image via Keto Connect

These chewy cookies are so easy to prep: Mix up a batter with low-carb ingredients like erythritol and coconut flour, then bake at a low temperature (which helps keep fats and proteins intact). Just use grass-fed butter and omit the walnuts to stay Bulletproof with this keto pumpkin recipe.

Tender & Moist Pumpkin Cupcakes

Image via Gnom-Gnom

A keto pumpkin cupcake for 3 net carbs? Sign us up: This recipe uses a batter with ingredients like coconut oil and almond flour, plus vanilla, pumpkin spice, and pumpkin puree. Skip the cream cheese frosting and use whipped coconut cream instead to stay Bulletproof — and save this recipe for special occasions, since xanthan gum can irritate your stomach.

Keto Pumpkin Snickerdoodle Cookies

Image via Ruled.Me

Make these for a Thanksgiving day dessert, or for a tasty fall treat that everyone in your family can love. Soft pumpkin cookies get an added crunch with a spiced erythritol topping. Make sure you use grass-fed butter to keep it Bulletproof, and you can enjoy these cookies at 1.5 net carbs apiece.

Keto Pumpkin Pie Pudding

Image via Two Sleevers

Think of it like a crustless pumpkin pie you can make in your Instant Pot. You only need a few ingredients you probably already have in your kitchen, like eggs, erythritol, pumpkin puree, and pumpkin pie spice — cook for 20 minutes for a warm and creamy treat at 6 net carbs per slice. Swap the heavy cream for coconut milk to keep this one Bulletproof.

Pumpkin Spice Fat Bomb Ice Cream

Image via Healthful Pursuit

Wholesome, nourishing ingredients like egg yolks, cacao butter, and Brain Octane Oil churn in your ice cream maker for a super-satisfying keto pumpkin dessert with under 5 net carbs per serving.

Sugar-Free Pumpkin Spice Syrup

Image via Dashing Dish

Perfect for vanilla ice cream, coffee… or any dish that needs a festive flair. This thick syrup bubbles away on your stovetop with ingredients like pumpkin puree and sugar-free sweetener for the perfect drizzle-worthy sauce on all your favorite fall recipes. Use birch xylitol or non-GMO erythritol as the sweetener, and ceylon cinnamon to keep this one Biulletproof.

Keto Dark Chocolate Pumpkin Bars

Image via Healthy Little Peach

These frozen pumpkin bars use an almond pecan crust layered with a pumpkin cream filling and chocolate topping. Use the keto version of this recipe to keep them Bulletproof, and make sure you use full-fat canned coconut milk, raw nuts, and chocolate with 85% cacao (or more).

Keto Pumpkin Pie Fudge Cups

Image via The Big Man’s World

This rich dessert combines a chocolate shell with a creamy pumpkin pie center — just 5 ingredients, .5 net carbs, and 20 minutes from start to finish. Use birch xylitol or non-GMO erythritol to sweeten, and use stevia sweetened chocolate chips or chocolate with at least 85% cacao to keep it ultra-Bulletproof.

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  • Is squash a starch?

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