Healthy Keto Pumpkin Spice Bites - Sugar-Free Pumpkin Spice Truffles

Healthy Keto Pumpkin Spice Bites are the cutest and also a super healthy keto treat!   Made with real pumpkin puree, these high fiber (over 6 grams of fiber per pumpkin bite!), sugar-free pumpkin spice truffles are wonderfully indulgent and surprisingly easy to prepare. Simple ingredients and only about 5 minutes of prep!

this recipe

Sugar-Free Pumpkin Spice Truffles

I am not going to lie to you and tell you that I came up with the design of these adorable keto pumpkin spice bites.

I actually got the idea from Suzie Homemaker's website. However, I did NOT follow her recipe as it calls for butter, peanut butter, powdered sugar and orange food dye!!!

Although I am sure that her recipe tastes delicious, I am somewhat against using food dye in any of my recipes.

Why am I against food dyes?

Well, according to Eating Well, the three most widely used culprits-Yellow 5, Yellow 6 and Red 40-contain compounds, including benzidine and 4-aminobiphenyl, that research has linked with cancer. Research has also associated food dyes with problems in children including allergies, hyperactivity, learning impairment, irritability and aggressiveness.

Yikes!

Although I am not a parent, I can not believe that any parent would want to feed food colouring to their children knowing how potentially harmful it can be.

So, using the same method to create the "look" of the pumpkin itself, I decided to modify the recipe into a high fiber snack that is perfect for the fall season!

Why you will love these Keto Pumpkin Spice bites

• Easy to prepare
• No baking is required so they are perfect to make with kids
• High in fiber with each pumpkin bite contain over 6.5 grams of fiber!!!
• Bursting with warm, cozy flavours
• Made with only 8 ingredients, including real pumpkin
• A great make-ahead dessert or healthy keto snack
• Easy to customize and impossible to mess up!
• Can be frozen
• Taste like little bites of fall

Creating this Healthy Keto Snack

Let me explain how I created this high protein keto recipe. They are a combination of previous recipes, like my original Pumpkin Pie Protein Bites, my Chocolate Avocado Protein Bites, my Apple Pie Protein Bites and my Cookie Dough Protein Bites but I changed up a few things. In fact, the truffles you see here are actually my 3rd batch!

As you can see, some of the Keto Pumpkin spice Bites are darker than the others. The darker sugar-free pumpkin spice truffles were made using my Keto High Fiber Baking Mix which contains dark chia seeds. The second batch, I eliminated the chia seeds and simply added more oat fiber instead.

You can decide which version you want to make. I personally like the look of the sugar-free pumpkin spice truffles that contain the chia seeds and feel like they add a little character to this high fiber snack!

Healthy Keto Snack Ingredients:

Pumpkin Puree - I used canned organic pumpkin puree. Make sure that you do not use pumpkin pie filling as it is filled with sugar. You can use homemade pumpkin puree instead if you choose.

Cream Cheese - Full-fat cream cheese helps to give this healthy keto snack some structure as well as adds some creaminess to the keto pumpkin spice bites

High fiber Baking Mix - I always have some of this nut-free keto baking mix in my fridge but is you do not, don't worry! Since these sugar-free pumpkin spice truffles are not being baked, it really doesn't matter what you use. *See below for substitutions.

Sweeteners - I used a combination of powdered sweetener (allulose or Swerve) and Lakanto Golden sweetener (a brown sugar substitute). The powdered sweetener blends in easily to the mix whereas the erythritol sweetener adds a slight crunch which I love! If you do not have these types of sweeteners, feel free to use any type of sweetener.

Spices - A combination of my homemade Pumpkin Pie Spice and Cinnamon are what I used to create that cozy fall flavouring. If you really like one spice over the other, feel free to omit or add less than what is called for in the recipe card.

Sugar-free White chocolate - The sugar-free white chocolate is going to be quickly melted to help to firm these keto pumpkin spice bites. You can easily melt the sugar-free white chocolate in the microwave. Since my ChocZero white chocolate chips came melted and hence, they were all stuck together, I took this opportunity to use them up!

Instructions

This high protein keto recipe comes together in about 5 minutes. Then, you just have to wait until the dough is cool enough to be shaped into pumpkins.

After about 30 minutes, the dough should be easy to handle. Take small cookie scoops worth of the dough and roll it into a nice ball. Next, take a toothpick and create the vertical indentations around the dough to create the look of a pumpkin. Lastly, press a white or chocolate sugar-free chip on top of each pumpkin to create the stem.

Hint: To get really nice and smooth pumpkins, roll the dough once and then place the bites in the fridge for another 30 minutes. Remove and roll the bites one more time between your palms to get nice and perfect-looking pumpkins!

Substitutions

One of the best things about this healthy keto snack is that you can pretty much substitute most of the ingredients!

• Cream Cheese - you can replace this with butter or palm shortening or oil. Red palm oil will give these keto pumpkin bites a really nice orange colour. Using palm oil will keep these keto treats dairy-free!
• High Fiber Baking Mix - If you do not have pre-made High Fiber Baking mix, you can pretty much make any keto dry ingredients work. You can use coconut flour, almond flour, oat fiber or just use your favourite protein powder flavour. If you use protein powder that is flavoured, I would suggest that you taste the mixture before adding any sweetener as the protein powder will already have sweetener added.
• Sweetener - I used a combination of powdered sweetener and a brown erythritol sweetener substitute (specifically Lakanto Golden). The powdered sweetener blends seamless into the pumpkin bites whereby the erythritol-based sweetener adds a little crunchiness to the bites which I love! However, feel free to use any type of sweetener.
• Pumpkin Pie Spice - Some people do not like the taste of Pumpkin Pie Spice so you can easily replace it with more cinnamon.

FAQ

How did I get the pumpkins bright orange without using orange food dye?

Simple!  All you have to do is break open 1 turmeric capsules and add it to the high fiber baking mix before stirring it into the pumpkin.  Recently, many companies are starting to produce natural food colours (this is a link to McCormick's) that come from plants, seeds and vegetables. These food colours work well in no-bake treats like these pumpkin bites but not as well in baked goods.

What is my dough is too wet

Pureed pumpkin can contain different amounts of water depending on the brand you buy or if you make if from scratch. If you add in all the ingredients and your mixture seems a little too wet, simply add some additional coconut flour, almond flour or protein powder.

What if my dough is too dry?

If your dough ends up too dry and can not be rolled into pumpkin shapes, you can add a tablespoon of almond milk. Continue to add a tablespoon of almond milk at a time until the mixture can be rolled into pumpkins.

How long will these sugar-free pumpkin spice truffles last?

Store the pumpkin bites in an airtight container in the fridge for 7 days.

Can I freeze the pumpkin bites?

Absolutely! As you can see from my pictures, I made a double batch - one with my high fiber baking mix (they are the pumpkin bites that have chia seeds on the outside and are slightly darker) and the other with almond flour and vanilla pea protein powder (they are the bright orange ones) - which means that I ended up with a ton of pumpkin bites! So, I placed some in my fridge and some in the freezer and I am happy to report that they freeze really well! You can actually eat them directly from the freezer, heat them up quickly in the microwave or let them thaw overnight in the fridge.

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