Frozen Pumpkin Bites - Keto, Low Carb, Gluten Free, Sugar Free

Keto Frozen Pumpkin Bites / Low Carb / Gluten Free / Sugar Free

Published on Oct 14, 2018


Frozen Pumpkin Bites - Keto, Low Carb, Gluten Free, Sugar Free

FROZEN PUMPKIN BITES – Keto, Low Carb, Gluten Free, Sugar Free

These Frozen Pumpkin Bites are super-easy to make and taste so good. They look cute, too!

I’m not a pumpkin person to be honest, but since I see a lot of pumpkin recipes around this time of the year on Facebook, I just felt like developing at least one recipe using pumpkin 😛 So here it is!

Frozen Pumpkin Bites - Keto, Low Carb, Gluten Free, Sugar Free

You don’t see canned pumpkin in any Japanese supermarket. If Japanese people want to make pumpkin sweets, they just steam or microwave kabocha pumpkin. I didn’t want to go through all those tiring processes… and I had no idea what the texture of canned pumpkin would be like, so I searched the Internet. Then I found out that Stokely’s pumpkin cans from the United States were sold at a nearby franchise store which carried imported foods, so I went there and bought a couple cans of pumpkin for the first time in my life!

I was actually developing a completely different pumpkin recipe, which was a baked treat, but somehow ended up with these frozen bites. Haha…

Frozen Pumpkin Bites - Keto, Low Carb, Gluten Free, Sugar Free

I add whey protein powder for these three reasons:

1. I want to give a milk taste to these frozen bites, but I don’t want to add heavy cream because the mixture is already a bit wet because of the pumpkin puree.

2. Without whey protein powder, the frozen pieces will get a bit icy.

3. I want to increase my protein intake. (This is completely personal.)

If you don’t want to add whey protein powder, you can omit, but they will taste a bit different than mine and get a bit icy.





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Frozen Pumpkin Bites / Keto / Low Carb / Gluten Free / Sugar Free

Prep Time 10 minutes
Total Time 10 minutes
Servings 10 bites
Calories 69 kcal
Author Miyuki


  • 6 oz Cream Cheese (170 g)
  • 1/3 cup Pumpkin Puree (85 g)
  • 1 tsp Ground Cinnamon
  • 1 tsp Stevia Powder
  • 3 tbsp Whey Protein Powder (18 g) (See the Recipe Notes below)
  • A Pinch Salt
  • 1.5 tsp Vanilla Extract
  • 10 Pumpkin Seeds (Optional)


  1. In a large bowl, beat the cream cheese and pumpkin puree with an electric mixer until combined and smooth.

  2. Add the cinnamon, stevia, whey protein, salt and vanilla and beat until combined.
  3. Cut cling wrap (about 6 inch (15 cm) long). Place a generous tablespoon of the mixture in the centre of the cling wrap. (Note: The recipe should yield 10 pieces.) Gather the edges of the cling wrap to shape the mixture into a tiny pumpkin and twist the end. (Note: Please make sure to not twist tight.) Repeat with the remaining mixture.

  4. Freeze 2 to 3 hours. (Note: Remove them from the freezer to reshape about 30 minutes after you transfer to the freezer, if necessary.)

  5. Remove from the freezer. Remove the cling wraps. (You may need to work fast.)

  6. (Optional) Stick a pumpkin seed on the top of each piece.

Recipe Notes

If your frozen pumpkin bites get hard after longer periods in the freezer, let them sit out at room temp for a couple minutes.

Even if you don't serve them right away, remove the cling wraps after 3 hours of freezing and then store in an airtight container in the freezer.

I add whey protein powder to give the frozen pieces a milk taste as well as to prevent them from getting icy. If you don't like to add whey protein, you can omit, but they will taste different than mine and get a bit icy.

Per Bite (1/10):
Calories 69 kcal, Protein 2.8 g, Total Fats 5.8 g, Total Carbohydrates 1.4 g, Dietary Fiber 0.4 g, Sugar 0.7 g

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