Keto Pumpkin Roll Recipe (Low Carb)

The first crisp morning of fall hits, and suddenly I'm craving pumpkin everything. Pumpkin lattes, pumpkin bread, pumpkin candles… you name it. But this year, I wanted to make something that felt a little special, a dessert that looks like it came straight from a bakery window, yet still fits my low-carb lifestyle. Enter the Keto Pumpkin Roll. It's soft, spiced, and swirled with a silky sugar free cream-cheese filling that makes it feel like fall on a plate.

This keto pumpkin roll is perfect for pumpkin season and is a great addition to your collection of keto pumpkin recipes.

Lately, I've been making an effort to avoid nuts and nut flours. Don't get me wrong, I love almond butter as much as the next person, but when I start adding nuts to everything, I find myself overdoing it. And personally, I've noticed that when I eat too many nuts, the scale just doesn't move in the right direction.

So, this fall I decided to experiment with more coconut-flour and protein powder based desserts, and I'm so glad I did. This recipe turned out to be the perfect balance: soft and spiced like traditional pumpkin roll, but totally nut-free and guilt-free. Plus, it's both a gluten free pumpkin roll and a low carb pumpkin roll, making it suitable for a wide range of dietary needs.

And best of all? It's completely almond flour free, made with coconut flour and vanilla protein powder instead of almond flour. That means it's light, fluffy, and perfect for anyone avoiding nuts (or just tired of the same almond-flour desserts).

So grab your pumpkin purée, whisk, and maybe your favorite fall playlist, we're rolling into autumn, literally.

🧁 Why You'll Love This Keto Pumpkin Roll

If you're looking for a festive keto dessert that looks fancy but doesn't require pastry chef skills, this is it.

• ✅ Nut-free goodness: No almond flour or nut butters, perfect for allergies (other than coconut) or anyone taking a break from nuts.
• ✅ Low-carb & high-protein: Coconut flour and vanilla protein powder team up for a fluffy, satisfying sponge.
• ✅ Low net carbs per serving: Enjoy this dessert without worrying about your daily carb limit-perfect for staying in ketosis.
• ✅ Beautiful presentation: That creamy swirl makes it perfect for fall gatherings or holiday dessert tables.
• ✅ Make-ahead magic: Tastes even better after chilling overnight, and slices freeze beautifully.

🎃 Ingredients You'll Need

You probably have most of these already in your keto pantry.

This recipe uses low carb flours to keep the carb count down while maintaining great texture.

For the Pumpkin Cake

• 4 large eggs, room temperature
  Tip: The egg yolks in the eggs help create a rich texture and bind the cake batter, ensuring a moist and tender crumb.
• ½ cup allulose (or your preferred keto sweetener) Allulose darkens slightly as it cooks, and in the pictures I used a monk fruit/erythritol blend.
• ½ cup pumpkin purée (not pumpkin pie filling)
• ¼ cup melted butter or refined coconut oil
• ¼ cup vanilla collagen protein powder (or egg white powder)
• ¼ cup coconut flour
• 1 teaspoon baking powder
• ½ teaspoon baking soda
• 1 ½ teaspoons pumpkin pie spice
• ½ teaspoon cinnamon (optional for extra warmth)
• ¼ teaspoon salt
• 1 teaspoon vanilla extract

For the Sugar Free Cream Cheese Filling

The following filling ingredients create a creamy, flavorful swirl for the pumpkin roll:

• 8 oz cream cheese, softened
• ¼ cup powdered allulose (or monk-fruit/erythritol blend)
• 2 tablespoons butter, softened
• 1 teaspoon vanilla extract
• 2-3 tablespoons heavy cream (to desired spreadable consistency)

🍂 A Note on Color

Don't worry if your pumpkin roll turns out a slightly different shade than mine! The color of the sponge can vary quite a bit depending on your ingredients. The pumpkin itself makes a big difference; some canned pumpkin purées are deep orange, while others are pale and creamy.

The sweetener you use also affects the color: allulose tends to caramelize and darken during baking, giving the roll a warm golden hue. In contrast, monk fruit/erythritol blends don't brown as much, so the finished cake will stay lighter.

The amount of pumpkin pie spice or cinnamon can also deepen the tone. In my photos, the roll looks lighter because I used a monk fruit/erythritol sweetener and a lighter-colored pumpkin purée. The better quality ingredients you use, the better it will taste (I was out of our homegrown pumpkin, and I could tell!).

👩‍🍳 How to Make It: Instructions

Step 1: Preheat and Prep

Preheat your oven to 350°F (175°C). Line a 10×15-inch jelly roll pan, or you can use a baking pan or cake pan of similar size, with parchment paper and lightly grease it. Properly preparing the baking pan or cake pan is essential to prevent sticking and ensures your cake rolls easily later. That extra step keeps your cake from sticking, and makes rolling a breeze later.

Step 2: Mix the Wet Ingredients

In a large mixing bowl, whisk together the eggs, sweetener, pumpkin purée, melted butter, and vanilla until the mixture is smooth and glossy; you can use an electric mixer to ensure the mixture is smooth and well combined. The pumpkin adds moisture, color, and just the right amount of natural sweetness.

Step 3: Combine the Dry Ingredients

In a separate bowl, whisk together the coconut flour, protein powder, baking powder, baking soda, pumpkin pie spice, cinnamon, and salt. Breaking up clumps in the coconut flour helps the batter come together more evenly.

Step 4: Mix and Check Texture

Slowly fold the dry mixture into the wet to form your cake batter. The cake batter should be thick but spreadable, with a smooth consistency that allows for easy pouring and spreading into the pan.

💡 Texture Check Tip:The cake batter should be thicker than pancake batter but thinner than cookie dough: spreadable, not runny.

If it feels too loose, add ½ tablespoon more coconut flour. Too thick? Add 1 tablespoon heavy cream or water until smooth.

For a lighter cake, some recipes recommend whipping the egg whites until soft peaks form before gently folding them into the cake batter. This helps achieve a light and airy texture.

Spread the cake batter evenly into your prepared pan, smoothing it with an offset spatula.

Step 5: Bake

Bake for 13-15 minutes, or until the cake springs back lightly when touched. Don't overbake, a dry cake will crack when rolled. You want it just set in the middle. While traditional pumpkin rolls use granulated sugar in the batter to help achieve a stable, flexible cake, this keto version uses allulose or another sugar substitute for a low-carb result.

Step 6: Roll While Warm

Lay a clean tea towel on a flat surface and dust it with powdered sweetener. Flip your hot cake onto the towel, peel off the parchment, and roll it gently from the short end with the towel inside. This step trains the cake to hold its swirl shape.

Let it cool completely while rolled, about 45 minutes.

Step 7: Make the Cream Cheese Filling

Beat the softened cream cheese, butter, powdered sweetener, and vanilla until smooth. Add heavy cream 1 tablespoon at a time until the mixture is creamy and spreadable.

Tip: If you are whipping cream for the filling, beat until stiff peaks form. This ensures the filling has the best texture and holds its shape well. (Optional)

Step 8: Fill, Roll, and Chill

Unroll your cooled cake and spread the filling evenly, leaving a small border around the edges. Gently roll it up again (this time without the towel). Wrap the roll tightly in plastic wrap, then place cake seam-side down in the fridge and refrigerate for at least 1 hour before slicing.

Step 9: Slice and Serve

Use a sharp knife to slice clean spirals of the pumpkin cake roll. Wipe the blade between cuts for picture-perfect edges. Dust with powdered sweetener or drizzle with sugar-free caramel if you're feeling fancy.

Why? I have kids. I hear this question a lot.

Why wrap your pumpkin roll tightly in plastic wrap and refrigerate for at least 30 minutes? This allows the cream cheese filling to set and the flavors to meld, resulting in clean, beautiful spirals when you slice.

This free pumpkin roll recipe is not only a delicious keto pumpkin treat, but it's also gluten free and low carb, making it a fantastic option for anyone following a keto diet or looking for a sugar free pumpkin roll. Each slice is rich in pumpkin spice flavor, with a luscious cream cheese frosting-style filling that's sure to impress at any holiday gathering or as a cozy autumn snack.

🍰 Sweetener Notes

This is a keto cake and not overly sweet. If you prefer a sweeter treat, add more sweeteener to taste.

Allulose gives the roll a soft, moist crumb and a lightly browned color, perfect for that cozy, golden fall look. If you prefer a whiter cake, use a monk-fruit/erythritol blend instead. Just remember that erythritol tends to recrystallize when chilled, so keep your filling extra creamy to balance it out.

Avoid liquid stevia or sucralose (avoid sucralose at all) alone, they don't provide the bulk needed for structure in the cake.

🥚 Using Egg White Powder

What to know:

• Egg white powder gives lift and structure, very similar to whey, it helps the cake roll stay flexible and airy.
• It's flavor-neutral (unlike some plant proteins), so your pumpkin spice flavor will still shine.
• Because it's slightly more absorbent, you may need 1-2 tablespoons extra liquid (cream or water) if the batter feels too thick.

If your egg white powder is unflavored:
Add ½ teaspoon extra vanilla extract (and a couple drops of stevia or extra 1 tablespoon sweetener) to make up for the missing flavor from vanilla protein powder.

👩‍🍳 Why It Works So Well

Egg white powder essentially mimics what's already in the recipe, more protein and structure from eggs, so it integrates naturally. It's also great for nut-free, dairy-free, or paleo-style keto baking.

You'll get:
✅ A light, sponge-like cake
✅ A strong but flexible texture for rolling
✅ No chalky aftertaste that sometimes comes from plant proteins

🧁 Explorer Momma's Tip

If you'd like the roll to have that subtle sweet vanilla note (like with whey powder), try this flavor combo:

Add ½ teaspoon vanilla extract + a few drops of maple or caramel extract. It pairs beautifully with pumpkin spice!

🥥 Nut-Free Baking Tip

💡 Nut-Free Baking Tip:
Switching from almond flour to coconut flour can feel intimidating, but it's all about ratios. Coconut flour is highly absorbent, so you'll always need much less of it. A good general rule: ¼ cup coconut flour ≈ 1 cup almond flour.

It also needs extra moisture, usually in the form of eggs, butter, or protein powder, to achieve the right texture. Once you get the hang of it, coconut flour bakes are wonderfully light, fluffy, and satisfying.

🌟 Pro Tips from Explorer Momma

💬 Pro Tips:

• Roll the cake while it's warm. That's the secret to no cracks.
• Use parchment paper for easy flipping and release.
• Chill before slicing for clean spirals.
• Slice and freeze individually for easy grab-and-go desserts.
• For extra flavor, dust the towel with pumpkin pie spice and sweetener before rolling.
• The technique for rolling this keto pumpkin roll is similar to other roll cake recipes, practice helps you achieve a perfect swirl.

🍁 Variations & Flavor Twists

This pumpkin roll cake recipe is a great base! Once you've mastered the technique, you can play with flavors and fillings.

1. Maple Pecan (Nut-Free Version!): Use a few drops of maple extract in the batter and filling. For crunch, top with toasted pumpkin seeds (pepitas) instead of nuts.

2. Chocolate Pumpkin Swirl: Replace 1 tablespoon of the protein powder with unsweetened cocoa powder for a chocolatey twist. Drizzle with melted sugar-free chocolate after chilling.

3. Pumpkin Spice Latte Roll: Add 1 teaspoon of espresso powder to the batter and mix 1 tablespoon brewed coffee into the cream cheese filling. You'll get that cozy PSL vibe in dessert form!

4. Gingerbread Pumpkin Roll: Swap the pumpkin pie spice for ground ginger, nutmeg, and cloves. This one tastes like Christmas came early.

5. Dairy-Free Version: Use dairy-free cream cheese and coconut cream instead of heavy cream. The texture is slightly softer but still delicious.

🍽️ How to Serve

This pumpkin roll is a star on its own, but you can take it to the next level:

• Serve slices chilled with a dollop of whipped cream.
• Dust lightly with powdered sweetener and a sprinkle of cinnamon.
• Add a drizzle of sugar-free caramel or chocolate sauce.
• Pair with a pumpkin spice latte or hot chai for peak autumn vibes.

🔧 Troubleshooting & FAQ

My cake cracked when rolling!
That usually means it cooled too much before rolling or was slightly overbaked. Next time, roll it while it's still warm and pliable.

The cake stuck to the parchment.
Make sure to grease the parchment lightly. It also helps to run a thin spatula around the edges before flipping.

The batter was too thick!
Coconut flour can vary by brand; if yours absorbs more moisture, add 1-2 tablespoons of cream or water to thin it.

Can I make it ahead?
Absolutely! In fact, it tastes even better after resting overnight in the fridge.

Can I freeze it?
Yes! Slice it, wrap each piece in parchment, and store in a freezer-safe bag for up to 3 months.

❄️ Storage

Keep your keto pumpkin roll tightly wrapped in the fridge for up to 4 days. It's delicious cold (like pumpkin cheesecake meets Swiss roll), and leftovers make the perfect breakfast treat, not that I've ever eaten cake for breakfast…

Gluten Free Pumpkin Roll Recipe

If you're searching for a delicious keto pumpkin roll recipe that's both easy to make and perfect for the fall season, this free pumpkin roll is a must-try. Unlike traditional pumpkin rolls, this version uses a blend of almond and coconut flour for a moist, tender pumpkin cake that's low in carbs and gluten free. The creamy cream cheese filling swirled inside makes every bite taste like a cross between pumpkin pie and a classic cake roll, ideal for anyone craving a perfect fall dessert.

🍂 Final Thoughts

There's something about this pumpkin roll that just makes me smile, maybe it's the cozy scent of cinnamon and cloves, or maybe it's the satisfaction of slicing into that perfect swirl. Either way, it's one of those desserts that looks fancy but feels comforting and homemade.

Whether you're bringing dessert to a Thanksgiving potluck or treating yourself to a quiet evening coffee, this Keto Pumpkin Roll brings all the warmth and flavor of fall, without the carbs, sugar, or nuts.

✨ Hungry for more low-carb desserts? Try my Keto Pumpkin Bread, Chocolate Zucchini Cake, or the creamy, holiday-ready Keto Eggnog Cheesecake!

📌 Pin & Share the Recipe!

Love pumpkin season? Save this nut-free Keto Pumpkin Roll so you can make it again for Thanksgiving or your next coffee break treat! ☕🍁

Nutrition Disclaimer

Please be aware I am not a medical specialist or nutritional professional. On this blog, I share recipes and what works for me. Please do not take anything on this blog as medical advice and always consult with your doctor before starting any diet or exercise program.

I use MyFitnessPal dot com to calculate nutrition facts as a courtesy to my readers, and I remove erythritol and allulose from the final carb count and net carb count because does not affect my own blood glucose levels.

This is as accurate as possible, but it's best to independently calculate nutritional data on your own with the specific ingredients you use. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.