Keto Pumpkin Fritters (Pampoen Koekies) — Easy Low-Carb Recipe
Golden, fluffy and ready in 20 minutes — these low-carb pumpkin fritters use just 7 ingredients and are perfect for a Banting breakfast or keto snack.
Keto pumpkin fritters (pampoen koekies) served with fresh strawberries and coconut cream
Why you'll love these keto pumpkin fritters
If you've been craving a warm, comforting fritter without the blood-sugar spike, these keto pumpkin fritters are exactly what you've been looking for. With only 6g net carbs per serving, they fit perfectly into a Banting, keto or low-carb lifestyle — and they taste like the real thing.
Here's what makes them stand out from a standard pumpkin fritter recipe:
- No wheat flour — coconut flour keeps carbs low and adds a subtle sweetness
- Gluten-free — suitable for coeliacs and anyone avoiding gluten
- No refined sugar — the natural sweetness of pumpkin is all you need
- High in healthy fats — cream cheese and coconut oil provide sustained energy
- Ready in 20 minutes — a proper weekday breakfast, not a weekend project
Use butternut instead of gem squash pumpkin for a slightly sweeter, creamier batter. Both work beautifully in this recipe.
Keto Pumpkin Fritters Recipe
Ingredients
- 250ml cooked mashed pumpkin
- 250ml cream cheese (full-fat)
- 2 large eggs, beaten
- ½ tsp vanilla essence
- 80ml coconut flour
- 1 tsp baking powder
- Coconut oil for frying
- To serve: strawberries, coconut cream, cinnamon
Method
- Mix the mashed pumpkin and cream cheese together in a large bowl until smooth and lump-free.
- Add the beaten eggs and vanilla essence. Stir until fully combined.
- Fold in the coconut flour and baking powder. The batter should be thick — not pourable.
- Heat a non-stick pan over medium-low heat. Add 2 tsp coconut oil and let it melt.
- Spoon a heaped dessert spoon of batter per fritter into the pan. Flatten slightly.
- Cook until bubbles form on the surface and the edges look set (~3 min). Flip carefully.
- Cook the other side for 1–2 minutes until golden. Remove and drain on paper towel.
- Serve with sliced strawberries, a dollop of coconut cream and a dusting of cinnamon.
Storage: Keep leftover fritters in an airtight container in the fridge for up to 3 days. Reheat in a pan for 1 minute per side — they crisp up beautifully.
Pampoen Koekies Resep — Die Maklike Keto-Weergawe
Hierdie pampoen koekies resep is 'n lae-koolhidraat-weergawe van die klassieke Suid-Afrikaanse gunsteling. In plaas van koekmeel en suiker gebruik ons klappermeel en volvet roomkaas — sodat jy al die smaak kry sonder die skuldgevoel.
Wat maak hierdie pampoen koekies anders?
- Geen koekmeel of suiker nie — 100% Banting-goedgekeur
- Glutenvry — geskik vir mense met glutenintoleransie
- Slegs 6g netto koolhidrate per porsie
- Gereed in 20 minute — perfek vir 'n vinnige ontbyt
Hierdie maklike pampoen koekies word bedien met vars aarbeie en klappersahne — maar hulle is net so lekker saam met 'n skeut suurlemoensap of 'n bietjie kaneelsuiker (gebruik xylitol vir die keto-weergawe).
The recipe above works equally well as a traditional pampoenkoekies recipe — simply follow the same steps. The batter produces 8 fritters, enough for 4 people.
Tips for perfect low-carb pumpkin fritters
Getting the texture right on low-carb pumpkin fritters is easier than you think — here are the most important things to know:
Excess water makes the batter runny. After cooking and mashing, spread it on a paper towel for 5 minutes.
Coconut flour burns easily. Keep your pan at medium-low heat and cover with a lid to cook through evenly.
A dessert spoon of batter is ideal. Smaller fritters are easier to flip and cook more evenly.
Low-fat versions add water and thin the batter. Full-fat keeps fritters rich, creamy and structurally sound.
For savoury pumpkin fritters, omit the vanilla and add ½ tsp cumin, ¼ tsp chilli flakes and 2 tbsp grated parmesan to the batter. Serve with sour cream and chives.
Nutrition information
Per serving (2 fritters). Values are estimates.
| Nutrient | Per Serving |
|---|---|
| Calories | 185 kcal |
| Total Fat | 15g |
| Saturated Fat | 10g |
| Total Carbohydrates | 9g |
| Dietary Fibre | 3g |
| Net Carbs | 6g |
| Protein | 7g |
| Sugar | 2g |
With only 6g net carbs, these fritters comfortably fit a daily keto target of 20–50g net carbs. Pumpkin is one of the lower-carb vegetables and a good source of beta-carotene (vitamin A precursor), potassium and vitamin C.
Frequently asked questions
Yes. Substitute cream cheese with ricotta (slightly lighter texture) or thick Greek yoghurt (adds a mild tang). The batter will be slightly looser — add 1 extra tablespoon of coconut flour to compensate.
Yes — this version is. Traditional pumpkin fritters use wheat flour and sugar, which are high in carbs. This recipe replaces both with coconut flour and relies on the natural sweetness of pumpkin, bringing net carbs down to 6g per serving.
Yes. Allow them to cool completely, then freeze in a single layer on a baking tray. Once frozen, transfer to a ziplock bag. Reheat from frozen in a pan over medium heat for 2–3 minutes per side, or in an air fryer at 180°C for 5 minutes.
Almond flour is the best substitute. Use 3× the amount (240ml almond flour instead of 80ml coconut flour) as coconut flour absorbs far more liquid. The texture will be slightly grainier but just as delicious.
Yes, pumpkin is on the Banting green list in moderate quantities. It's higher in carbs than most keto vegetables, but 250ml mashed pumpkin spread across 8 fritters keeps each serving well within acceptable Banting limits.
"Pampoen koekies" is Afrikaans for pumpkin fritters (literally "pumpkin cakes"). They are a classic South African dish, traditionally served as a side dish or sweet treat with cinnamon sugar. This keto version makes them suitable for low-carb eating plans.
Want 500 more easy keto recipes?
Get breakfast, lunch, dinner and snack ideas — all low-carb, all delicious. Full-colour photos included.
See all 500 recipes →