3 Keto Pumpkin Seed Recipes You Need to Try This Fall

Discover three delicious keto pumpkin seed recipes—from sweet brittle to savory pesto to crunchy chicken tenders. Learn why each ingredient works, full nutrition facts, and how to use pumpkin seeds in versatile keto cooking.

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Why Pumpkin Seeds Are a Keto Superfood

Pumpkin seeds (aka pepitas) are small but mighty. They’re naturally low in carbs, high in healthy fats, packed with protein, and loaded with magnesium, zinc, and antioxidants. Their mild, nutty flavor allows them to shine in sweet or savory dishes, making them perfect for keto enthusiasts looking to add crunch, texture, and nutrition to meals.

In this blog, we’re highlighting three unique keto recipes using pumpkin seeds, complete with ingredient breakdowns, nutrition facts, and tips to elevate each dish.

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1. Keto Spiced Pumpkin Seed Brittle

Sweet, crunchy, and perfectly spiced, this brittle is a candy alternative for keto dieters. Using Keystone Pantry Allulose, you get all the caramel flavor of traditional brittle without spiking blood sugar.

Servings: 12 | Prep Time: 5 min | Cook Time: 10 min | Total Time: 15 min

Ingredients & Keto Benefits

• 1 cup raw pumpkin seeds (pepitas) – low-carb, high in protein and fiber, adds crunch
• ½ cup Keystone Pantry Allulose – caramelizes like sugar but keto-friendly
• 3 tbsp unsalted butter – adds richness and supports caramel texture
• 1 tsp cinnamon – naturally sweet, zero carbs
• 1 tsp vanilla extract – enhances sweetness perception without carbs
• Instructions

1. Toast pumpkin seeds in a dry skillet until fragrant.

2. Melt butter and allulose in a saucepan until golden.

3. Add cinnamon, vanilla, and salt, then stir in pumpkin seeds.

4. Spread on parchment paper, cool, and break into pieces.

Nutrition Facts (per serving, 12 servings)

• Calories: 102

• Fat: 8g

• Carbs: 6g

  • Fiber: 2g

  • Net Carbs: 4g

• Protein: 3g

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2. Savory Pumpkin Seed Pesto

Pumpkin seeds shine as a replacement for pine nuts in pesto. This keto-friendly sauce is perfect on zucchini noodles, chicken, or as a dip.

Servings: 14 (2 tbsp per serving) | Prep Time: 5 min | Cook Time: 0 min | Total Time: 5 min

Ingredients & Keto Benefits

• 2 cups fresh basil leaves – low-carb, antioxidant-rich
• ½ cup raw pumpkin seeds – nutty, crunchy, keto-approved pine nut substitute
• ¼ cup grated Parmesan cheese – adds umami and richness, zero carbs
• 2 garlic cloves – flavor enhancer, minimal carbs
• ⅓ cup extra-virgin olive oil – healthy fat for smooth, creamy texture
• 1 tbsp lemon juice – brightens flavor, virtually carb-free
• Salt & pepper, to taste – balances flavors

Instructions

1. Blend basil, pumpkin seeds, parmesan, and garlic in a food processor.

2. Slowly drizzle in olive oil while blending.

3. Add lemon juice, salt, and pepper to taste.

Nutrition Facts (per 2 tbsp serving, ~14 servings)

• Calories: 138

• Fat: 14g

• Carbs: 2g

  • Fiber: 1g

  • Net Carbs: 1g

• Protein: 3g

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3. Pumpkin Seed Crusted Chicken Tenders

A keto-friendly, crunchy main dish where pumpkin seeds replace breadcrumbs. Golden, crispy, and perfect for dipping.

Servings: 4 | Prep Time: 10 min | Cook Time: 18 min | Total Time: 28 min

Ingredients & Keto Benefits

• 1 lb chicken tenders – high-protein, zero-carb base
• ½ cup raw pumpkin seeds, ground – replaces breadcrumbs, adds crunch
• ¼ cup grated Parmesan cheese – helps crust crisp, adds umami
• 1 tsp smoked paprika – adds depth, zero carbs
• ½ tsp garlic powder – enhances flavor, minimal carbs
• 2 large eggs – binds crust and adds protein/fat
• Salt & pepper, to taste – essential seasoning

Instructions

1. Mix ground pumpkin seeds, parmesan, paprika, garlic, salt, and pepper.

2. Dip chicken in beaten eggs, then coat in pumpkin seed mixture.

3. Bake at 400°F (or air fry) for 15–18 minutes until golden.

Nutrition Facts (per serving, 4 servings)

• Calories: 322

• Fat: 20g

• Carbs: 3g

  • Fiber: 1g

  • Net Carbs: 2g

• Protein: 30g

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Why Pumpkin Seeds Are a Keto Kitchen Staple

These tiny seeds are incredibly versatile:

• Sweet: Perfect for keto-friendly brittle or bars.

• Savory: Great in pestos, sauces, and salad toppings.

• Crunchy coating: Replace breadcrumbs in keto baking and fried dishes.

Packed with nutrients, pumpkin seeds are a keto-friendly way to add texture, flavor, and health benefits to almost any dish.

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Pumpkin Seed Keto FAQ

Q: Are pumpkin seeds keto-friendly?
Yes—around 4g net carbs per ounce.

Q: Can I use pumpkin seed flour in baking?
Absolutely! Nut-free and keto-approved with a unique nutty flavor.

Q: Should pumpkin seeds be toasted?
Toasting enhances flavor and crunch, especially for pesto and coatings.

Q: How long do these recipes last?
Brittle: Weeks in an airtight jar
Pesto: Freeze in cubes for months
Chicken tenders: Reheat in air fryer for crispness

Q: Can flavored pumpkin seeds be used?
Check labels—some contain added sugar or starch. Stick to plain, roasted, or lightly salted for keto.

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Final Thoughts

From sweet to savory to hearty, pumpkin seeds are one of the most versatile ingredients in a keto kitchen. Using products like Keystone Pantry Allulose, you can enjoy indulgent flavors without kicking yourself out of ketosis.

These three recipes show how pumpkin seeds can transform snacks, sauces, and main dishes—all while staying keto-friendly.