This Healthy Pumpkin Fudge is so easy to make and made from simple, wholesome ingredients. Each piece of this creamy seasonal treat has 7 grams of protein and can be made keto, or paleo.
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I love seasonal recipes with a healthier spin! They give me all those warm, cozy feelings and those delicious Fall flavors I crave without sacrificing nutrition. Plus, you can enjoy these types of recipes guilt-free every day of the season, knowing you are nourishing your body.
This rich and creamy pumpkin fudge is the perfect snack or after-meal treat. It is sweet while being satisfying, and contains 7 grams of protein per piece!
If you love freezer fudge, be sure to check out this Healthy Dairy-Free Peanut Butter Fudge, this Maple Almond Butter Fudge, and this Keto Peanut Butter Fudge.
What I Love about this Healthy Pumpkin Fudge
This fudge is the perfect healthy and sweet seasonal treat. Here is why I love it:
- Low Carb - Even the paleo version of this recipe contains only 8 grams of net carbs per piece. If using a low-glycemic sweetener, each piece will contain only 3 grams of net carbs.
- So Easy to Make! - This effortless recipe takes only about 10 minutes of active time.
- Sweet & Creamy - This fudge is rich, flavorful, and satisfying. It is the perfect after-dinner treat when you're craving just a little something sweet.
Ingredient Notes & Possible Substitutions
Pumpkin Puree
Be sure you are using 100% pumpkin puree rather than pumpkin pie filling.
Cashew Butter
Unsweetened cashew butter is the best option for this recipe because it has a mild and creamy flavor. Almond butter would work, but the flavor is stronger and nuttier.
Coconut Oil
Coconut oil is used to give the fudge a smooth, silky texture once it has set. The coconut oil becomes solid at colder temperatures. Substituting a liquid oil will not work. Melted butter or dairy-free butter may work as a substitute but I haven't tested it in this specific recipe.
Sweetener
Maple syrup is my preferred sweetener in this recipe. Maple and pumpkin are a match made in heaven. Honey would likely work as an alternative. If using a granulated sweetener like coconut sugar, be sure to dissolve it the best you can in the melted coconut oil before adding the remaining ingredients.
Keto Sweeteners: You can use ¼ cup of your preferred keto sweetener that measures 1:1 with regular sugar. If using a granulated sweetener, dissolve it in the coconut oil before adding the remaining ingredients.
I used to use Lakanto Golden Erythritol in this recipe. It had great flavor, similar to brown sugar. After reading about the connection between erythritol and cardiovascular risk (1), I have been working to remove erythritol from all of my keto recipes as I no longer feel like it is a healthier alternative. I now use ¼ cup allulose + ¼ teaspoon liquid stevia (or to taste) for the keto version of this fudge. Allulose is less sweet than sugar and should not be used exclusively to sweeten a recipe.
Collagen
The collagen in this recipe is optional. I like to add it to give the fudge a little protein boost, but it does not change the flavor or texture. You can omit this ingredient if you do not have it on hand.
Making this Recipe Keto
Substituting maple syrup for a low-carb 1:1 sweetener will make this recipe keto-friendly. You can use your preferred sweetener that measures one-to-one with sugar.
Traditionally, I would make this fudge with Lakanto Golden Erythritol. An article was published by the National Health Institute in March of 2023 (1) linking elevated blood levels of erythritol to the risk of heart attack and stroke. Since becoming aware of this, I have been working to remove erythritol from all of my keto recipes as I no longer feel like it is a healthier alternative.
I now recommend ¼ cup allulose + ¼ teaspoon liquid stevia (or to taste) for the keto version of this fudge. Allulose is less sweet than sugar and should not be used exclusively to sweeten a recipe (which is why we use stevia too). Feel free to use whatever sweetener you like the taste of and are comfortable using.
How to Make Healthy Pumpkin Fudge
Whether making this fudge paleo-friendly or appropriate for a ketogenic diet, it is easily done with very little active time. Here is what you need to do:
- Line a bread pan with parchment paper, leaving tabs on all sides that will allow you to remove the fudge from the pan once it has set. Set aside.
- Add coconut oil to a small saucepan and melt over low heat. If using a granulated sweetener, you can add the sweetener to the saucepan with the melted coconut oil and stir to dissolve.
- Remove pan from heat and whisk in remaining ingredients (except for collagen). Whisk until smooth.
- Sprinkle in collagen while whisking to avoid clumps. Continue to stir until smooth.
- Spread the mixture evenly into your prepared bread pan.
- Place the bread pan in the freezer until it has set and is hard enough to slice (at least 20 minutes). Slice into 8 large or 12 small pieces (it is quite rich, so I prefer smaller pieces). Store in an airtight container in the fridge because the fudge will be soft at room temp.
Microwave Instructions
- Line a bread pan with parchment paper, leaving tabs on all sides that will allow you to remove the fudge from the pan once it has set. Set aside.
- Add coconut oil to a glass mixing bowl and place it in the microwave for about 30 seconds, or until it is fully melted. If using a granulated sweetener, you can add the sweetener to the melted coconut oil first and stir to dissolve (I prefer the saucepan method when using granulated sweetener because it seems to dissolve better).
- Whisk in the remaining ingredients (except for collagen). Continue to stir until smooth.
- Sprinkle in collagen while whisking to avoid clumps. Continue to stir until smooth.
- Spread the mixture evenly into your prepared bread pan. Place the bread pan in the freezer until it has set and is hard enough to slice (at least 20 minutes). Slice into 8 large or 12 small pieces (it is quite rich, so I prefer smaller pieces).
- Store in an airtight container in the fridge because the fudge will be soft at room temp.
Storage
All versions of this fudge should be stored in an airtight container in the fridge because the ingredients are soft at room temperature. After the fudge is set in the freezer, and sliced, you can transfer it to a storage container and keep it in the fridge for at least 2 weeks.
Store the fudge in the freezer for longer storage (up to 1 month) by placing the fudge in an airtight freezer-safe container. Simply thaw at room temperature for about 15 minutes before enjoying, or in the fridge overnight.
Dietitian Notes
- This fudge is satiating, and satisfying without being a sugar bomb.
- Each piece contains 7 grams of protein and only 8 grams of net carbs (only 3 grams of net carbs using a low glycemic sweetener).
- Foods like pumpkin and squash are high in the precursor to vitamin A. This nutrient plays an important role in supporting our immune system.
Eating Seasonally Low-Carb
In the past, those of us who did not live in equatorial regions would eat more fat and fewer carbs in the winter months because not much was growing.
Now that we are beginning to understand the link between vitamin D status and carbohydrate tolerance/insulin sensitivity, it makes sense to reduce carbohydrate intake when you are getting fewer hours of sun exposure.
This is part of the reason I believe cycling carbohydrate intake throughout the year can be beneficial for most people. With shorter days we become less active. We have less sun on our skin, and therefore need (and may benefit from) fewer carbs.
Between Halloween candy and Christmas cookies, there is no shortage of carbs during the winter these days. But, that doesn't mean this practice is not of value.
With winter coming, it is a great time to experiment with fasting and carb cycling. Try on a lower carbohydrate diet for the season and see how it makes you feel.
Eating low-carb can have a multitude of benefits both micro and macro-vascular, not to mention metabolic benefits. A diet high in healthy fats and lower in carbs can be very neuroprotective. Even if you only partake in this eating style at specific times of the year you might be able to reap the benefits.
Eating more carbohydrates when fruits are in season during spring and summer months can help you capitalize on improved carb tolerance from adequate vitamin D. It can also allow you to focus on more nutrient-dense carbohydrate choices like those found locally.
Recipe Tips
- This fudge needs to cool completely before being cut. Usually, 20 minutes is the minimum required for the fudge to set in the freezer.
- Store your pumpkin fudge in the fridge. This allows the fudge to keep shape since the ingredients are soft at room temp. If you enjoy your fudge a little softer, just let it sit out at room temp for 5-10 minutes before eating.
Try These Other Great Healthier Treats
Looking for other tasty recipes? Here are a few you might like:
Did you try this Healthy Pumpkin Fudge?
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📖 Recipe
Healthy Pumpkin Fudge
Equipment
- Bread pan
- Parchment paper
- Large bowl
- Whisk
Ingredients
- ½ cup Canned pumpkin puree
- ½ cup Cashew butter unsweetened
- ¼ cup Coconut oil
- ¼ cup Pumpkin puree
- ¼ cup Maple syrup For keto: Use ¼ cup granulated allulose + ¼ teaspoon liquid stevia (or stevia to taste) or ¼ cup of your preferred low-carb sweetener that measures 1:1 with sugar *see ingredient notes for other sweetener options*
- ¼ cup Grass-fed collagen protein powder Optional
- 2 teaspoon Pumpkin pie spice
- ¼ tsp. Sea salt
Instructions
- Line a bread pan with parchment paper, leaving tabs on all sides that will allow you to remove the fudge from the pan once set. Set aside.
- Add coconut oil to a small saucepan and melt over low heat. If using a granulated sweetener, you can add the sweetener to the saucepan with the melted coconut oil and stir to dissolve (liquid sweeteners can be added with the remaining ingredients).
- Remove pan from heat and whisk in remaining ingredients (except for collagen). Whisk until smooth.
- Sprinkle in collagen while whisking to avoid clumps. Continue to stir until smooth.
- Spread the mixture evenly into your prepared bread pan.
- Place the bread pan in the freezer until it has set and is hard enough to slice (at least 20 minutes). Slice into 8 large or 12 small pieces (it is quite rich, so I personally prefer smaller pieces). Store in an airtight container in the fridge because the fudge will be soft at room temp.
A says
Can you leave the sweetener out - does it affect the outcome? Thanks
foodbornewellness.com says
I haven't tried no sweetener in this recipe. I think it would still work without sweetener in terms of setting, but I am not sure how it would taste.
Janet says
It never set? We followed recipe exactly. Any thoughts?
foodbornewellness.com says
Hi Janet,
Did you make any substitutions? The coconut oil and coconut butter in this recipe set pretty consistently when in the freezer, in my experience. I would try leaving it in the freezer a little longer.
David8308 says
What is the Grass-fed collagen protein powder for? Is it necessary for the recipe? I have just never even seen it before.
foodbornewellness.com says
Hey David, great question! I just like to add it for a little collagen boost (helpful to protect against gut permeability and supports the integrity of joints and other soft tissues). If it is not something you have on hand you can absolutely skip it. It doesn't add any structure or flavor to the recipe.
foodbornewellness.com says
Hey David, great question! I just like to add it for a little collagen boost (helpful to protect against gut permeability and supports the integrity of joints and other soft tissues). If it is not something you have on hand you can absolutely skip it. It doesn't add any structure or flavor to the recipe.
William says
What qualifies as a scoop of collagen powder? An ounce, a teaspoon, a gallon? 🥴
Thanks
foodbornewellness.com says
Valid question. I actually thought about changing that last night but forgot. A gallon might be a little chalky 😉 usually the "scoop" that comes in the container is about 2 tbsp. so I would go with that!
William says
I'm waiting to make these babies...
William says
Looks great. Haven't made it yet but came here to say I appreciate that your website isn't the typical pop-up hell common to most/all other recipe sites.
foodbornewellness.com says
Thanks for the feedback, William! I understand why other bloggers do those sticky pop up add, but as a user I can't stand them.
Hannah Grant says
I used a metal pan, I don't have silicone cups and it was a little messy to get out but it was so yummy! Hubby ate half the pan the same day!
foodbornewellness.com says
Happy you both enjoyed it! A good layer of coconut oil can help prevent sticking for next time.