These keto pumpkin fat bombs are creamy, pumpkin-spiced little bites made with cream cheese, butter and real pumpkin, then frozen in an adorable pumpkin mold. They take 10 minutes to mix, come in at about 1g net carb each, and taste just like a spoonful of pumpkin pie filling.
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If you love the flavor of pumpkin pie spice, you just have to try these! The smooth, creamy pumpkin base comes together really quickly in a food processor. The hardest part is waiting for them to firm up in the freezer without sneaking a sample. (Okay, I may have had a few samples.) They're my favorite keto-friendly treat for the fall season, and a batch in the freezer means I always have something sweet ready when a craving hits.
Key Ingredients & Substitutions
- Cream cheese. This gives the fat bombs their rich, cheesecake-like texture and helps them hold their shape. Use full-fat block cream cheese, not the whipped tub kind, which has more air and water and freezes icy.
- Unsalted butter. Butter adds richness and firms up nicely in the freezer. If you only have salted butter, it works fine; just know the fat bombs will taste a little saltier. Coconut oil also works, but the fat bombs will melt faster at room temperature.
- Pumpkin puree. Make sure it's 100% pure pumpkin, like Libby's canned pumpkin, and not pumpkin pie filling, which is loaded with sugar. Homemade roasted pumpkin puree works too if you blot it well so it isn't watery.
- Sweetener. I use Lakanto monk fruit sweetener, but any granulated monk fruit or stevia blend that measures like sugar will do. Taste the mixture before it goes into the mold and add a little more if you like things sweeter.
- Pumpkin pie spice. A jar of pumpkin pie spice makes this easy. No jar? Mix your own with cinnamon, ginger, nutmeg and a pinch of cloves.
Helpful Tips
Soften the cream cheese and butter first. Leave them on the counter for 30 to 60 minutes before you start. Cold cream cheese leaves little lumps that never quite blend out, while softened ingredients whip up silky smooth in a minute or two.
Use a food processor and scrape the sides. A food processor makes quick work of the mixture. Stop once or twice to scrape down the bowl so no streaks of plain cream cheese end up in your fat bombs. A hand mixer works too; it just takes a bit longer.
A silicone mold makes them look extra cute. I use a 24-cavity pumpkin silicone mold, and the fat bombs pop right out once frozen. No mold? Just dollop spoonfuls onto a baking sheet lined with a silicone mat or parchment paper, or pipe them into swirls with a piping bag.
Level the tops and tap out the air. When I first spooned the mixture in, it only filled 22 of the 24 cavities. Running a flat icing spatula across the top smoothed each one and gave me enough extra to fill the last two. Then tap the mold on the counter a few times to knock out any air bubbles.
Give them the full freezing time. They need at least 3 hours to firm up completely. If you try to unmold them early, they'll squish and lose their pumpkin shape.
Variations
- Pumpkin cheesecake fat bombs. Add 1 teaspoon of vanilla extract and a squeeze of lemon juice for a tangy, cheesecake-style flavor, then press a little crushed pecan "crust" onto the bottoms before freezing. If you love that flavor, try my No Bake Keto Cheesecake too.
- Chocolate-dipped pumpkin fat bombs. Melt sugar-free chocolate chips, such as Lily's dark chocolate chips, with a teaspoon of coconut oil. Dip the frozen fat bombs halfway in, set them on parchment, and pop them back in the freezer for the chocolate to set. Chocolate fans should also check out these Low Carb Brownie Bombs.
- Pumpkin spice latte fat bombs. Dissolve 1 teaspoon of instant espresso powder in a splash of hot water and blend it in with the pumpkin.
- Nutty pumpkin fat bombs. Swap 2 ounces of the butter for smooth almond butter or pecan butter for a toasty, nutty flavor.
- Coconut pumpkin fat bombs. Roll the unmolded fat bombs in unsweetened shredded coconut. For more coconut goodness, see my Triple Coconut Fat Bombs with Collagen.
Serving Ideas
These fat bombs are perfect as an afternoon pick-me-up or a little something sweet after dinner. I like to pair one with a cup of coffee or tea, especially on a chilly fall morning.
They also look adorable on a Halloween or Thanksgiving dessert platter. Set them out with a few other low carb treats, like my Keto Pumpkin Muffins, so everyone has something sweet to grab. Just keep them chilled until right before serving, since they soften quickly at room temperature.
Storing & Freezing
You can keep these fat bombs in the fridge in an airtight container for up to 1 week. They'll be softer and creamier than frozen ones, a bit like a spoonable pumpkin cheesecake, so handle them gently.
For the best texture and the longest life, store them in the freezer. Once they're frozen solid, pop them out of the mold and transfer them to a freezer bag or container. They'll keep for up to 3 months. There's no need to thaw them completely; just let one sit on the counter for 5 to 10 minutes so it softens slightly before eating.
Frequently Asked Questions
What is a fat bomb?
A fat bomb is a small, high-fat, low carb snack, usually made from ingredients like cream cheese, butter, coconut oil or nut butter. They're popular on keto because they're satisfying, easy to make ahead, and help curb sweet cravings without the sugar. You'll find a few more fat bomb ideas in A Guide to Low Carb Candy.
How many should I eat?
One or two at a time is plenty for most people. Each fat bomb has about 69 calories and 7g of fat, so they're rich and filling. Think of them as a treat or a snack between meals rather than something to eat by the handful.
How long do they keep?
They keep for up to 1 week in the fridge and up to 3 months in the freezer. Store them in an airtight container or freezer bag so they don't pick up any freezer smells.
More Low Carb Pumpkin Treats
If you loved these fat bombs, here are a few more pumpkin recipes you might enjoy:
- Low Carb Pumpkin Mousse
- Low Carb Pumpkin Cookies
- Keto Pumpkin Ice Cream (with Candied Bacon)
- Low Carb Pumpkin Pie Crème Brûlée
- Low Carb Halloween Recipes
📖 Recipe
Keto Pumpkin Fat Bombs
Ingredients
Equipment
Step-by-Step Instructions
- Add the softened cream cheese, softened butter, pumpkin puree, sweetener and pumpkin pie spice to a food processor. Blend for 1 to 2 minutes, scraping down the sides once or twice, until completely smooth.
- Spoon the mixture into a 24-cavity silicone pumpkin mold. No mold? Drop 24 even spoonfuls onto a baking sheet lined with a silicone mat or parchment paper, or pipe the mixture into shapes with a piping bag.
- If using a mold, tap it firmly on the counter a few times to release any air bubbles, then run a flat spatula over the top to level each fat bomb and push any excess into unfilled cavities.
- Freeze for at least 3 hours, until completely firm.
- Pop the fat bombs out of the mold and store them in a freezer bag or airtight container in the freezer. Let them sit at room temperature for 5 to 10 minutes before eating.
Nutrition
Notes
Tried this recipe?
Let us know how it was!Nutritional information is provided as a courtesy and is my best approximation. Net carbs are calculated as the total grams carbs minus the total grams of fiber.
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