I want...
Weight LossPumpkin Spice Sunflower Butter (sugar-free, low-carb, paleo + keto)
October 4, 2015 By
Leanne Vogel
April 19, 2019
Keto sunflower butter made festive with pumpkin puree and warming pumpkin spices. Slather on a fresh-cut apple, make into keto fat bombs… or enjoy from a spoon.
With snow hitting the ground yesterday, it seemed like the perfect time to stay indoors and consume copious amounts of pumpkin create something festive and keto.
Keto shopping lists, recipes, and more! Start keto with this FREE 5-step guide.
I'm ready!The only way Kevin will eat pumpkin is roasted and mashed with ghee (like mashed potatoes). So I knew that whatever keto recipe I whipped up yesterday would be mine, all mine!
One of the most-popular pumpkin keto recipes on the blog right now are these Keto Fat Bomb Pumpkin Pie Patties. I’ve seen some of our keto readers mash all of the keto ingredients together and make a slab of keto pumpkin fudge, pop them in their purse for quick keto fatty action, or blend them into their coffee (like a keto Rocket Fuel Latte Block).
I decided to keep with the fatty keto theme and create something I could slather on keto things. I feel like Fall is the season of slathering. You feel me?
Made thick and spreadable or thin and drippy depends entirely on how much dairy-free milk you add to the keto recipe. I used 1/4 cup for a thicker butter (less chance of Kevin stealing some…)
I’ve made this keto recipe as versatile as possible, with many variations depending on your preferences and food sensitivities. Nut-free, sugar-free, drippy, or thick, it’s entirely up to you.
… but liking (or loving) pumpkin is a definite requirement.
- 1¼ cup raw sunflower seeds
- 3 tablespoons avocado oil or melted coconut oil
- ¼ cup - ¾ cup unsweetened almond milk or full-fat coconut milk
- ¾ cup canned pumpkin puree, not pumpkin pie puree
- 10-15 drops alcohol-free stevia or 2-3 tablespoons of maple syrup
- 2 teaspoon alcohol-free vanilla extract
- 2 teaspoons cinnamon
- ½ teaspoon ground ginger
- ¼ teaspoon ground nutmeg
- Pinch grey sea salt
- Preheat oven to 325F and place sunflower seeds on a baking sheet. Roast in the oven for 15 minutes, rotating every 5 minutes until seeds are slightly browned.
- Transfer seeds to the bowl of your food processor or high-powered blender. Add oil, set on high and process until smooth.
- Add remaining ingredients and blend, just until combined.
- Transfer to a mason jar and store in the fridge for up to 5 days. If you can't get through the whole batch in that time, transfer some to cute silicon molds and freeze for pumpkin fat bombs! If you're making fat bombs, it'll be better to use full-fat coconut milk.
Dairy-free Milk: Feel free to use any dairy-free milk you'd like to here. If you want the butter thick, start with ¼ cup milk. If you want it drippy and more dip-friendly, go upwards of ¾ cup. The butter in the photos is with ¼ cup but I found it to be too thick. I made a second batch with ¾ cup and it was drippy, perfect for dipping!
Maple Syrup: If maple syrup is used, this keto recipe may be a bit too high in sugar for keto. You could also try xylitol.
View Nutrition Information (once on page, scroll down)
Me + You in Vancouver, 3 weeks!
Are you a health practitioner or holistic health entrepreneur wanting to build a thriving health and wellness business?
I am honored to be one of the expert presenters at The Wellness Business Summit Vancouver 2015, a 2-day LIVE event centered on business building and marketing, sales and mindset training specifically for the leaders in the health and wellness niche.
So if you want to meet in person, hang out and learn how I’ve created my dream business (information that I’m only sharing during my presentation) then you have to join me at The Wellness Business Summit, October 23 and 24 in Vancouver, British Columbia.
Like anyone else, I get little nervous doing live presentations so it will be nice to have some friendly faces in the audience.
Looking forward to hanging out in Vancouver, in October.
This entry was tagged: eating high-fat, eating keto, eating low-carb, high-fat cooking, high-fat recipes, keto, keto cooking, keto diet, keto life, keto recipes, ketosis, low-carb cooking, low-carb paleo, low-carb recipes, pumpkin, pumpkin pie, sunflower butter, sunflower seed
Hi! I'm Leanne (RHN FBCS)
a Functional Medicine Practitioner, host of the Healthful Pursuit Podcast, and best-selling author of The Keto Diet & Keto for Women. I want to live in a world where every woman has access to knowledge to better her health.
