Naturally sweetened Pumpkin Pie Bombs in 5 ingredients and 10 minutes. A low carb, guilt free, refined sugar free treat for pumpkin season.
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This article and recipe have been updated to address reader concerns!
Pumpkin Pie Bombs
- 1 Tablespoon Unsalted Butter (softened)
- ⅔ Medium Banana (about ⅔ cup)
- 2 Tablespoons Pumpkin Puree (canned is great)
- ¼ teaspoon Cinnamon (or Pumpkin Pie Spice)
- 2 Tablespoons Coconut Flour
- Smash the banana well with a fork. Small lumps are OK.
- Add the butter and pumpkin puree and mix well.
- In a separate bowl, mix the coconut flour and cinnamon together, then add it to the pumpkin mix well. (It will look like wet sand.)
- Scoop 2 Tablespoons at a time and roll into a ball with your hands. If it's too wet or sticky, sprinkle a pinch of coconut flour into each ball.
- Refrigerate so butter can solidify.
See notes below.
Pumpkin Pie Bombs
They're basically pumpkin pie without the crust, which means they're well within limits for a dessert. And they're no bake - win, win.
One serving size is 2 bombs, and together they're 15g total carbs and 11g net carbs.
Is pumpkin low carb or safe for diabetes?
It seems there's always a question about whether or not pumpkin is "safe" for a diabetic. Pumpkin is low carb - 10g per half cup!
When it comes to this recipe, the only flagged ingredient is the banana, but there's only enough to make it sweet.
If you're worried about the banana or lack of protein, see Recipe Modifications.
Also, if you're using pumpkin you gutted yourself (not the canned puree), save the pumpkin seeds because they're nutritionally amazing! Toast them and add them to your yogurt or trail mix, or eat them alone as a snack.
I've found that the quality of coconut flour varies by brand. Some are not well ground, and some can be chalky.
Two brands that I know work well are Bob's Red Mill and Better Body Foods.
The fat and carbs are decently balanced here, but if you want to kick up the protein, swap half of the coconut flour for your preferred protein powder. I'd stick to a vanilla flavor.
BUT, because coconut flour is so absorbent, you'll have to triple the amount of protein powder.
For example, the recipe calls for 2 tablespoons coconut flour. To add protein powder, take away 1 tablespoon of coconut flour, and add 3 tablespoons of protein powder.
You can replace the flour completely with protein powder, which means you'll need about 6 tablespoons of protein powder. Ultimately, what you want is a wet sand texture for them to roll properly.
Another protein I like to add a lot of things is hulled hemp seeds. They're mild in taste and have a soft texture. They're also higher protein and lower carb than chia seeds.
In this recipe, they'll add a little bit of texture but not enough to be off putting. It's up to you how much you want to add, but if I were you I'd add a pinch to one ball first to try it out.
If you want to make these more like fat bombs, add 1 tablespoon of cream cheese or mascarpone to the recipe.
If you find the batter to be too sticky, add a sprinkle of flour and try rolling again.
Do you mix the flour mixture completely with the pumpkin mixture or is just to cost the outside of the balls?
Just wanted to leave a note for others that I found the wording confusing and thought 2 pie bombs total equaled 15 carbs but I must've misunderstood the phrasing, as I've triple checked this recipe and it seems that was meant per pie bomb, singular. That is assuming "2 T Coconut Flour" meant tablespoons - I wasn't sure on that either, so I started with teaspoons and it seemed incorrect based on the texture I was getting, so I increased to 2 tablespoons. I also tripled the recipe to use 2 full bananas and it actually made a little more than 2 balls per the original third of the recipe. Hope others find this helpful - thanks for the recipe!
The Gestational Diabetic Chef
Hi Karen! Thank you so much for your feedback. I've updated the entire article and recipe to address your comments. (This was one of my first recipes online so I've learned a lot since then.)
I serving size IS for 2 bombs. Each bomb should be only 2 tablespoons of batter. So for one serving size of 2 balls, it's 15 total carbs and 11 net carbs. I also added a protein suggestion to the article - hulled hemp seeds.
I will be making these! I wonder how almond flour would work here in place of coconut flour...
The Gestational Diabetic Chef
Yay! Hey girl hey! You’ll have to use more almond flour. Coconut flour is super absorbent. When you mix it, it’ll look like wet sand and it’ll pull away from the sides of the bowl. When you roll it, if it’s crumbly add more moisture (any of the other ingredients). If it’s sticky add more flour.