American · dessert, snack

Keto High-Protein Pumpkin Cookies with Cream Cheese Frosting

Keto High-Protein Pumpkin Cookies with Cream Cheese Frosting — from KetoFocus's cooking video Watch how it’s made · 5:19

Video by KetoFocus on YouTube · Open on YouTube

30 minMakes 6 × 1 large cookie244 kcal a portion
  • Keto (5.7 g net carbs a serve)
  • Vegetarian
  • Gluten-free ingredients

Contains: Egg, Milk, Tree nuts. Check labels on stock, sauces and spice mixes.

Greek yogurt, whey and almond flour give each big cookie about 16 g protein and 3 g fibre with no added sugar, for about 6 g net carbs; the pumpkin makes it a good source of vitamin A.

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Ingredients 16

Method

Tap a time to watch that step in the video.

  1. Heat the oven to 180°C (350°F). In a large bowl, whisk the Greek yogurt, pumpkin puree, sweetener, egg and vanilla until smooth. 0:24
  2. Add the almond flour, oat fiber, protein powder, baking powder, a pinch of salt and the pumpkin pie spice, and stir just until combined. 1:48
  3. Scoop 6 large cookies onto a lined baking tray and bake 15–18 minutes, until set and slightly firm on top. 2:57
  4. For the frosting, beat the softened cream cheese, Greek yogurt, protein powder and sweetener with an electric mixer until light and fluffy. 3:54
  5. Once the cookies have cooled, spread the frosting generously on top and dust with a little pumpkin pie spice. 4:40

Tip. Use pure pumpkin puree, not pie filling, which has sugar. Oat fiber is almost all fibre and gives a bakery crumb. The cook used a large (2–3 tbsp) scoop for 6 big cookies.

The method is a summary in our words — the video shows every step.

One portion (1 large cookie) gives you 1 of 6

Energy244 kcal1,020 kJ
Protein16 g31% of a day
Fibre3.3 g12% of a day
Carbohydrate9 g5.7 g net · 3.3 g sugars3% of a day
Fat17 g5.6 g saturated22% of a day
Sodium190 mg8% of a day

Where the energy comes from one serve

  • Net carbs 10%
  • Protein 27%
  • Fat 63%

Fits keto: 5.7 g net carbs a serve, with 63% of the energy from fat.

Vitamins & minerals % of a day, one serve · tap for more

Vitamin E High32%

4.8 mg a serve, mostly from almond flour (89%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Vitamin A High27%

239 µg a serve, mostly from pure pumpkin puree (66%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Vitamin B12 Source17%

0.4 µg a serve, mostly from plain Greek yogurt (25%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Magnesium Source15%

62 mg a serve, mostly from almond flour (73%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Selenium Source15%

8.2 µg a serve, mostly from egg (31%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Calcium Source11%

141 mg a serve, mostly from almond flour (32%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Zinc Source10%

1.1 mg a serve, mostly from almond flour (48%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Show the other 8
Iron7%

1.3 mg a serve, mostly from almond flour (47%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Potassium6%

300 mg a serve, mostly from almond flour (40%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Vitamin B66%

0.1 mg a serve, mostly from almond flour (25%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Folate5%

18 µg a serve, mostly from almond flour (40%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Omega-34%

0.1 g a serve, mostly from cream cheese (83%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Vitamin K3%

3.9 µg a serve, mostly from pure pumpkin puree (83%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Vitamin C1%

0.9 mg a serve, mostly from pure pumpkin puree (98%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Vitamin D1%

0.3 µg a serve, mostly from egg (62%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by KetoFocus; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.