Healthy Pumpkin Bread Recipe (Keto, Vegan & Gluten-Free)

When the Arizona heat finally breaks and cool, crisp mornings arrive…it’s pumpkin time! My favorite part of the fall season is, by far, the sweets. Pies, sweet breads, cakes and cookies filled with warming fall flavors like cinnamon, ginger, cloves and nutmeg. Pumpkin Bread is a classic fall sweet bread that takes 10 minutes to whip up without any fancy kitchen equipment or baking skills needed. Pumpkin is nutrient-dense, low calorie, fiber rich squash loaded with Vitamin A to promote a strong immune system and antioxidants to keep your vision sharp. With 8 big grams of fiber and only 4g net carbs per slice, you can enjoy this guilt-free vegan pumpkin bread for breakfast, lunch, dinner, or dessert.

One full cup of freshly roasted or canned pumpkin gives this bread an ultra moist and tender crumb, while the warming fall spices bring a lingering richness to this perfectly sweet, decadent bread. I love bold flavors so feel free to adjust the spices to suit your family’s taste preference. You can also get creative with fold-in ingredients and easily make chocolate chip pumpkin bread or crunchy walnut pumpkin bread. The possibilities are endless and I guarantee this healthy recipe for pumpkin bread will be requested year after year in your household.

The Detox Desserts Flour Swap makes it easy to turn this pumpkin bread gluten-free, while promoting healthy digestion. The psyllium husk contained in the Flour Swap and inulin contained in the Egg and Sugar Swaps both help to feed and increase the number of friendly gut bacteria. Plenty of good flora in your intestines can promote a strong immune system along with digestive benefits we all appreciate from a hefty dose of fiber. Whole psyllium husk binds waste and toxins in the intestines and helps clear them from the body. This easy recipe for keto pumpkin bread is not only free from the unhealthy ingredients found in traditional dessert but it’s actually gently detoxifying to the body…double win!

The plant soluble fiber in the psyllium husk and digestive resistant fiber in the inulin work synergistically to slow down digestion of this healthy sweet bread. The slowed digestion helps provide more blood sugar stability throughout your day which can keep you feeling full and satisfied. This also keeps energy levels consistent and prevents the sugar crash one would experience with a traditional, carb-loaded dessert.

I’ve tested this sugar free pumpkin bread recipe with Whole-Grain and Grain-Free Flour Swap a few times. The bread made with Whole-Grain Swap will have a few extra slowly digesting carbs, a moist, soft texture, and a more hearty, earthy flavor coming from the buckwheat. The Grain-Free Flour will provide the lowest carb (keto/paleo) version, is ultra soft and moist, with a slightly sweeter, nutty flavor. I LOVE this recipe using both flours (¾ cup Whole-Grain plus ¾ cup Grain-Free Flour to equal the full 1 ½ cups of Flour Swap the recipe calls for) because it creates a flavor and texture profile that is most similar to a traditional pumpkin bread. Plus, mixing the flours is a great way to create a lower carb version of a gluten-free pumpkin bread and still allows for a small dose of healthy grains.

For most of my patients, I’m an advocate of balanced macronutrient meals for breakfast, lunch and dinner. Here is an easy way to choose your Flour Swap to create a balanced macro meal that incorporates dessert. We’ll use dinner as an example. If your dinner consists of just protein and veggies, I recommend eating dessert made with Whole-Grain Flour Swap to serve as your healthy carb for that meal. Conversely, if you already had a healthy carb with dinner (quinoa, sweet potato, beans, etc), I would recommend eating dessert made with Grain-Free Swap so you don’t overeat carbs at that meal. Easy, right?! Balanced macro meals are the best thing you can do to keep your metabolism firing optimally, create blood sugar stability and keep you feeling full and satisfied throughout your day (or night). If you’re a diabetic or need to stay in ketosis, always bake using the Grain-Free Flour Swap.

4. Fold-in chocolate chips and nuts if desired.

5. Fill the baking pan and smooth the top. You will need to press the Grain-Free batter into the pan evenly because it’s thick.

6. Bake Whole-Grain for about 45-55 mins (about 30 minutes for Grain-Free if using a 9x9" pan) until the top is golden and a knife comes out mostly clean. If you use equal parts Whole-Grain/Grain Free Flour; bake in a 9x5” loaf pan for about 50 minutes. If your bread browns too quickly, loosely lay a piece of aluminum foil on top to prevent burning while the bread fully bakes.

7. Remove from the oven and cool on a rack.

8. Slice and serve warm, topped with a thick pad of plant butter or greek yogurt.

9. Store in a sealed container in the refrigerator for up to 7 days or wrap tightly and freeze for long term storage.

For best taste, texture and health benefits, refrigerate all Detox Desserts overnight before indulging.