This delicious Keto Pumpkin Roll uses almond and coconut flour, with pumpkin puree and eggs to create a lovely low-sugar, low-carb version of this much loved dessert.
The holiday season has so many wonderful desserts, but often they are packed with sugar and carbs, which will throw you off your weight loss game in a hurry. This Keto Pumpkin Roll was designed purposefully to avoid that problem.
In this recipe, we use low-carb flours, as well as a sugar substitute, to make a pumpkin roll that is so similar to the original that you won’t even care that it’s not the same. The inside is filled with a sugar-substitute whipped cream for lower calories and lower carbs.
If you’re looking for a gluten-free dessert that’s not keto, try this gluten-free pumpkin pie.
Ingredients You Need
- Almond and coconut flour – This recipe uses a mix of almond flour and coconut flour. Both of these flours are needed to get the right consistency and texture, so I don’t recommend substituting with any other flour.
- Baking powder – This is your leavening agent that will help the muffins rise.
- Xanthan gum – This thickening agent adds some extra texture to the roll and helps firm it up. Read more about it here.
- Pumpkin pie spice – You can’t have a pumpkin roll without adding pumpkin pie spice. You can buy the spice mix, or make your own with cinnamon, nutmeg, and all spice.
- Eggs – I use large eggs free-range eggs.
- Sugar substitute – I use allulose as a sugar substitute. You can use Swerve, monkfruit, Erythritol or Xylitol. It’s really up to you. The reason I use allulose is because it’s a no calorie no carb sweetener like erythritol, but it doesn’t have the cooling effect. For this recipe, you need both a granulated and a powdered version. Use whichever of these sweeteners you have on hand.
- Pumpkin puree – Use the canned version (without spices) or make your own from cooked pumpkin.
- Vanilla extract – To add a mild vanilla flavor.
- Salt – Salt helps to bring out all the flavors in the pumpkin rolls, so don’t leave it out.
- Whipping cream – Combining heavy whipping cream with the powdered allulose will create a wonderful whipped filling for your pumpkin roll. Keep it very cold right up until you whip it for the best results.
A Note About the Sugar
I use allulose as a sugar substitute. You can use Swerve, monkfruit, Erythritol or Xylitol. It’s really up to you. The reason I use allulose is because it’s a no calorie no carb sweetener like erythritol, but it doesn’t have the cooling effect. I get allulose directly through Wholesome Yum. I think you’ll really like it, especially if you also don’t like the cooling effect.
Learn more about low-carb sweeteners and conversion here.
I’m always astonished while baking how much equipment is needed. This recipe is no different, unfortunately. You’re going to need quite a few supplies.
- Baking sheet
- Parchment Paper
- Three mixing bowls
- Electric mixer
How to Make a Keto Pumpkin Roll
Preheat the oven to 350° F. Line a baking sheet with parchment paper and lightly grease the paper.
In another bowl, beat the egg yolks together with 1/4 cup of the granulated allulose with your electric mixer until it’s pale yellow. This takes about 4 minutes. Then beat in the pumpkin puree and vanilla. Set aside.
For this next step, there are a few important things to note. Your bowl needs to be perfectly clean and dry. And the egg whites cannot have any bits of yolk in them. I made this mistake the first time. A bit of yolk got into the mixture and that can prevent the stiff peaks from forming.
So in your clean dry bowl, beat the egg whites until soft peaks form. This is when the mixture starts to hold up when you pull it up with the back of a spoon. Don’t stop until you reach this stage. Once you have soft peaks, you can add the remaining granulated sugar a little at a time until stiff peaks form. This whole process takes about 10 minutes.
Gently fold the two egg mixtures together, then add the batter and fold it in until well combined, being careful not to deflate the air bubbles.
Spread the mixture onto the prepared baking sheet. Bake it for 15 minutes, or until the cake feels spongy to the touch. It might still feel a little wet, but it’s baked through when it bounces back. You don’t want to overcook it or it will become crumbly and hard to roll. Remove it from the oven and let it cool for 15 minutes.
You need to flip the cake over. I think it’s easier to do this by placing a cutting board on top of the cake, then flipping it over very carefully. You can then remove the baking sheet and pull off the parchment paper it was baked on. You could also use another baking sheet on top – whatever you have that is flat and can help you turn it over.
Allow the cake to cool until it’s just barely warm. This is important because if the cake fully cools, it will be difficult to roll it without it cracking. Set the cake back onto a large piece of parchment paper. You’ll eventually use that parchment paper to help you roll it.
While the cake is cooling, add the whipping cream, powdered sweetener, and vanilla extract to a bowl and beat until stiff peaks form. This works best when the whipping cream is very cold.
Spread the filling evenly over the cake. Carefully, roll the cake loosely into a log using the parchment paper underneath to help you roll it. This will avoid it cracking too much as you roll. Cover with plastic wrap and put it in the freezer to firm up. It needs to be quite firm, so at least one hour. This will also help you cut it without squeezing out the filling.
Remove from the freezer about 10 minutes before serving. Remove the plastic wrap and dust the top of the roll with a bit of powdered sugar substitute. Slice to serve.
How Many Carbs Are in a Pumpkin Roll?
The entire roll has 10 servings. Each serving has about 5 grams of total carbs and 2 grams of fiber, for a total of just 3 net grams of carbs per slice. Compared with the original version that has about 27 grams of carbs, you can see that this keto pumpkin roll is so much lower in carbs. It’s a pretty great treat for that low of carbs in my opinion!
Can I Prepare it Ahead of Time?
This Keto Pumpkin Roll can be prepared ahead of time. Make it according to the instructions and freeze it until you’re ready to serve it. It will keep in the freezer for at least a few months. You can even keep it in there as an occasional treat and just take a slice when you want it. What a great way to have a decadent dessert once in a while without the extra effort!
Additional Baking Tips
- Don’t leave out the xanthan gum. It’s imperative to keep the cake flexible.
- Make sure your cake ingredients are at room temperature before you start, except for the whipping cream, which should be a cold as possible before whipping.
- Be sure to beat the eggs to a full soft or stiff peak, per the recipe. If you stop short, it could become watery and break.
- Use whatever sugar substitute you regularly use. It just needs to be granulated sugar in the cake and powdered sugar in the whip cream.
- The cake can quickly become overcooked in the oven, so watch it carefully and take it out just as it’s firmed up. It won’t get very browned. If it does, it’s likely overcooked.
How Many Carbs?
Each slice of this pumpkin roll has just 4 net grams of carbs in it, thanks to substituting the sugar and the regular flour. You’ll see how delicious this tastes and wonder how it’s even possible that it has such low carbs.
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Delicious Keto Pumpkin Roll
- Parchment paper
- 3 Mixing bowls
- Electric mixer
For the cake:
- 1 cup almond flour
- 3 tablespoons coconut flour
- 2 teaspoons baking powder
- 1/2 teaspoon xanthan gum
- 1 teaspoon pumpkin pie spice
- 1/8 teaspoon salt
- 4 eggs separated
- 3/4 cup granulated allulose divided
- 3/4 cup pumpkin puree
- 1/2 teaspoon vanilla extract
For the filling:
- 1 1/4 cups whipping cream
- 1/3 cup powdered allulose
- 1/2 teaspoon vanilla extract
- Preheat the oven to 350° F. Line a baking sheet with parchment paper and lightly grease the paper.
- In a mixing bowl, combine the almond flour, coconut flour, baking powder, xanthan gum, cinnamon and salt. Whisk until smooth and set aside.
- In another bowl, beat the egg yolks together with 1/4 cup of the granulated allulose until it’s pale yellow. Beat in the pumpkin puree and vanilla.
- In yet another bowl, beat the egg whites until soft peaks form. Add the remaining granulated sugar a little at a time until stiff peaks form.
- Gently fold the two egg mixtures together, then add the flour mixture and fold in until well combined, being careful not to deflate the air bubbles.
- Spread the mixture onto the prepared baking sheet. Bake for 15 minutes, or until the cake feels spongy to the touch. Remove it from the oven and let cool for 15 minutes.
- Place a cutting board on top of the cake, flip it over carefully, and remove the parchment paper. Allow the cake to cool until it’s just barely warm.
- While the cake is cooling, add the whipping cream, powdered sweetener, and vanilla extract to a bowl and beat until stiff peaks form. This works best when the whipping cream is very cold.
- Spread the filling evenly over the cake. Carefully, roll the cake loosely into a log. Cover with plastic wrap and put it in the freezer to firm up, at least one hour.
- Remove from the freezer about 10 minutes before serving. Remove the plastic wrap and dust the top of the roll with a bit of powdered sugar substitute. Slice to serve.
- Make sure no yolk gets in with the egg whites or it will be difficult to reach stiff peaks.
- The whipping cream needs to be very cold to form stiff peaks.
- Don’t use granulated sugar in the frosting. It won’t dissolve.
- Don’t skip the xanthan gum. It’s imperative to keep the cake flexible.
The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice.
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Laura is dedicated to a low-carb lifestyle after losing 52 pounds on the keto diet. As many of us do, she struggles with her weight and has found that one of the only diet lifestyles that allows her to maintain a healthy weight is a low-carb diet. She shares her favorite low-carb recipes here that are both easy to make and full of flavor, so you don’t even miss the carbs.