Healthy Sugar Free Pumpkin Butter Recipe

Made with only 4 ingredients, this healthy homemade pumpkin butter is sugar free, low carb (keto), and vegan. It only takes 30 minutes to make and tastes exactly like fall! Serve with toast, crackers, homemade bread, or your favorite sweet treats.

Happy fall my friends! It's officially October (as of last week) and that means the colder weather is upon us.

That also means it's time to dive head first into all the fall flavors and all things pumpkin!

To kick off pumpkin season, I'm sharing my homemade pumpkin butter recipe that will knock your socks off.

Like, it's SO good.

But it's also 100% sugar free, meaning no added sugar, no refined sugar, and no extra fruit sugars. I promise you can't tell!

So if you're one of my fellow pumpkin lovers, this healthy pumpkin butter is one of the fall treats you have to make this time of year!


Why you'll love this recipe

  • 4 simple ingredients: you only need a handful of ingredients and I bet you have most, if not all, of them in your pantry right now!
  • Easy to make: the entire recipe comes together in just 30 minutes!
  • Allergen friendly: if you have specific dietary needs, this maple pumpkin butter is perfect because it's naturally gluten free, sugar free, and vegan.
  • Low carb/keto friendly: since there's no sugar in this recipe, the total carb count is only 5 grams net carbs per serving, which means this is a low carb pumpkin butter recipe.
  • Tons of uses: keep reading for all of my favorite ways to eat pumpkin butter!
  • Homemade: instead of driving to a special grocery store, you get to make the best pumpkin butter at home!

A jar of pumpkin butter


What is pumpkin butter made of?

Pumpkin butter is a reduction of canned pumpkin puree with sugar, water, and cinnamon.

Many recipes use apple juice, apple cider vinegar, or lemon juice in place of water, and some recipes opt for natural sweeteners like pure maple syrup instead of white or brown sugar.

This simple recipe doesn't need any apples; it uses sugar free maple syrup and Stevia to sweeten the pumpkin instead!

Pumpkin butter vs apple butter

Both are fruit butters made with cinnamon and sugar, but pumpkin butter is sweeter with hints of maple, where apple butter has a bit more tang and isn't quite as smooth.

Ingredients for pumpkin butter


Ingredients you'll need

  • Canned pumpkin puree: a shelf stable pantry item I cannot live without. If you're using fresh pumpkin puree, you'll need a little less than 2 cups.
  • Almond butter: my secret ingredient to really boost the pumpkin flavors and help thicken the pumpkin mixture. Do not skip this ingredient and please do not substitute with peanut butter.
  • Sugar free maple syrup: the coconut sugar, white sugar, pure maple syrup, agave nectar, and brown sugar substitute. It's the key ingredient that adds flavor, texture, and substance to the pumpkin butter without any sugar or calories.
  • Stevia: optional, but I like to add just a bit to balance the creamy consistency of the pumpkin and warm spices. I use the granulated Stevia, but if you want to use the liquid Stevia, I would only do a couple drops to taste.
  • Pumpkin pie spice: all the best things of fall wrapped into one. If you don't have any pumpkin spice, you can add the individual spices like cinnamon, nutmeg, ground cloves, ginger, and allspice. (For the full measurements, refer to the recipe card below.)
  • Pinch of salt: to balance the sweetness of the pumpkin butter. I recommend using fresh cracked sea salt, but any salt will work.

Substitutions

If you don't have almond butter, you could use natural creamy cashew butter or natural creamy sunflower butter. If you use sunflower butter, omit the salt and remember that you will be able to taste the sunflower butter more than the other butters.

You can use pure maple syrup in place of the sugar free maple syrup, but note that the pumpkin butter will be much sweeter than the original recipe and no longer sugar free. (You could also use water, but if you do, use 1/4 cup of water with 1/2 teaspoon maple extract and don't expect great results.)

Lastly, monkfruit can be used in place of Stevia.

A bowl of pumpkin butter with pumpkins and pretzels around it


How to make homemade pumpkin butter

Step 1: combine the pumpkin purée, almond butter, maple syrup, Stevia, and 3/4 teaspoon of pumpkin pie spice in a small pot. Whisk until smooth. If you're feeling fancy, you could add a splash of vanilla extract too.

Step 2: simmer the pumpkin butter over medium low heat for 20-30 minutes, stirring occasionally. Add more pumpkin spice or salt to taste, as needed.

Note: since this recipe uses less liquid than most other recipes, we are NOT cooking the butter at medium-high heat. This also means that you need to stay by the butter while it reduces on the stove so it doesn't burn or make a mess.

Step 3: remove the pumpkin butter from the stove and pour into an airtight container. I suggest either a glass tupperware or a large mason jar. Let cool completely to room temperature, then cover with a lid and store for up to 3 weeks in the fridge.

Note: if you cover with a lid while the pumpkin butter is still warm, you will end up with extra liquid and therefore thin out the butter.

Step 4: serve your healthy homemade spread with any of the food items below!


What to eat with pumpkin butter

  • Serve on top of pancakes with a dollop of whipped cream
  • Spread on toasted English muffins or whole grain bread
  • Mix in pumpkin bread or pumpkin muffins
  • Fold into homemade ice cream or frozen yogurt
  • Stir into your favorite chili recipe or homemade mac and cheese
  • Use as a dip for graham crackers or pretzels
  • Blend into a protein shake or breakfast smoothie
  • Spread on crostini with whipped cheese (grab the recipe here!)

A platter of pumpkin butter crostini


Frequently asked questions

Can I make this recipe in a slow cooker?

Yes! However, I would double the recipe. Combine all ingredients in a slow cooker, then cook on LOW heat for 6-8 hours. Let cool completely to room temperature before storing.

Can I make pumpkin butter in the Instant Pot?

Maybe, but I have not tested this recipe in the Instant Pot, and because my keto pumpkin butter recipe is ready in less than 30 minutes, I don't think the Instant Pot will be any easier or save any time.

Is pumpkin butter gluten free?

Yes! You do not need any flour to make pumpkin butter.

Does pumpkin butter need to be refrigerated?

Yes. Once the canned pumpkin is opened and cooked with the other ingredients, it needs to be stored in an airtight container in the fridge. It will stay fresh for 2-3 weeks.

Is pumpkin butter good for you?

This sugar free pumpkin butter recipe is good for you! It's a great way to get dietary fiber, vitamin A, and vitamin K in your diet, and it's incredibly delicious, too. One serving of this recipe has 25% of the daily value of vitamin A!

A bowl of pumpkin butter with pumpkins and pretzels around it


More pumpkin recipes to try

3 Ingredient Pumpkin Pancakes

Chewy Pumpkin Chocolate Chip Cookies

Healthy Pumpkin Protein Balls

Pumpkin Butter Crostini with Whipped Goat Cheese


I know you'll love this delicious recipe for sugar free pumpkin butter! It's so easy to make, it's made with healthier ingredients, and it's better than the stuff from Trader Joe's because it's homemade!

Be sure to leave a star rating and review if you try the recipe so other readers know how you liked it. Thank you for your support!

Healthy Sugar Free Pumpkin Butter Recipe

Made with only 4 ingredients, this healthy homemade pumpkin butter is sugar free, low carb (keto), and vegan. It only takes 30 minutes to make and tastes exactly like fall! Serve with toast, crackers, homemade bread, or your favorite sweet treats.

Author:

Brooke Harmer

Prep:

5

min

cook:

25

min

total:

30

min

servings:

8

Ingredients

  • 15 oz. 100% pure pumpkin puree
  • 1/3 C sugar free maple syrup
  • 2 Tbsp almond butter
  • 2 Tbsp Stevia
  • 1 tsp pumpkin pie spice*
  • Pinch of salt

Instructions

  1. Combine the pumpkin purée, almond butter, maple syrup, Stevia, and 3/4 teaspoon of pumpkin pie spice in a small pot. Whisk until smooth.
  2. Simmer the pumpkin butter over medium low heat for 20-30 minutes, stirring occasionally. I recommend staying close so the mixture doesn't burn or burst and make a mess. Add more pumpkin spice or salt to taste, as needed.
  3. Remove the pumpkin butter from the stove and pour into an airtight container. Let cool completely to room temperature, then cover with a lid and store for up to 3 weeks in the fridge.

Notes

*If you don't have this blend, use 1/2 tsp cinnamon, 1/8 tsp nutmeg, 1/8 tsp ginger, 1/8 tsp allspice, and 1/8 tsp ground cloves.

Not sure what to do with pumpkin butter? Try this Pumpkin Butter Crostini!

Nutrition facts are a calculated estimate of 2 tablespoons of pumpkin butter.

Nutrition

Serving: 2 tablespoons / Calories: 50 / Fat: 2.3g / Carbohydrates: 7.1g / Fiber: 1.8g / Sugar: 2.3g / Protein: 1.3g

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