Sugar-Free Low-Carb Keto Pumpkin Oatmeal Cookies

This content originally appeared on Sugar-Free Mom. Republished with permission.

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!


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.


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!


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 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.


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:

Keto Cinnamon Roll Muffins
No Bake Coffee Cheesecake
Low Carb Flax Meal Bread


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!


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.



Pumpkin Spice Lattes
Pumpkin Pancakes
Pumpkin Waffles
Pumpkin Cream Cheese Muffins
Pumpkin Spice English Muffin


Sugar Free Pumpkin N’Oatmeal Cookies {Keto, Nut Free, Grain Free, Low Carb}

Course Breakfast, Snack
Cuisine American
Prep Time 15 minutes minutes
Cook Time 20 minutes minutes
Total Time 35 minutes minutes
Servings 24 cookies
Calories 91kcal


2 eggs¾ cup Swerve sweetener or another granulated sugar free sweetener½ cup pumpkin puree not pumpkin pie filling½ cup butter softened or softened coconut oil½ teaspoon vanilla extract½ teaspoon vanilla stevia½ teaspoon salt2.5 teaspoon Pumpkin Pie Spice or use my recipe1 teaspoon baking powder2 tablespoon coconut flour¼ cup ground flaxseed1 ¼ cup sunflower seeds ground, which is 1 cup raw, unsalted sunflower seds½ cup sugar free chocolate chips or dark chocolate chips


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 with parchment or silpat.
Bake 20-22 minutes.


Net Carbs for 1 cookie: 2g

This recipe was first published in October 2015.

Brenda’s 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 ½ 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.


Serving: 1cookie | Sodium: 85mg | Calcium: 19mg | Vitamin C: 0.3mg | Vitamin A: 936IU | Sugar: 0.4g | Fiber: 1g | Potassium: 80mg | Cholesterol: 24mg | Calories: 91kcal | Trans Fat: 0.2g | Monounsaturated Fat: 2g | Polyunsaturated Fat: 2g | Saturated Fat: 3g | Fat: 8g | Protein: 2g | Carbohydrates: 3g | Iron: 1mg

Please note that the nutritional information may vary depending
on the specific brands of products used. We encourage everyone to check specific
product labels in calculating the exact nutritional information.

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