Keto Pumpkin Spice Breakfast Smoothie

Keto Pumpkin Spice Breakfast Smoothie

This creamy, low carb, keto pumpkin spice breakfast smoothie is the perfect seasonal break your fast meal.

Wondrous woodlands, changing colors, chilly crisp mornings, come to me! Fall is my favorite season for so many reasons. I love the cooler weather, the golden aspens, red maples, school starting, and of course all things pumpkin spice!

In the US we usually call this brilliant season fall unless we’re in a particularly poetic mood, then we speak of autumn. Did you know that even before that it was simply called harvest? The fall harvest moon lights up the sky when the full moon is closest to the autumn equinox. In addition, in times before electricity, that light was key in allowing farmers the time to bring in the crops and prepare for the coming winter.

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Need a quick and easy fall low carb breakfast? This is the BEST keto pumpkin spice breakfast smoothie recipe. #glutenfree #lowcarb #ketobreakfast #explorermomma

Delicious autumn! My very soul is wedded to it, and if I were a bird I would fly about the earth seeking the successive autumns.

George Eliot

I delight in this time of year when I bring out haunting Celtic music, take the kids on misty walks in the woods, and huddle in scarves and sweaters reading new books. Of course, the change in season also brings out the traditional fall flavors of pumpkin, cinnamon, ginger, clove, nutmeg, and mmmm so much more! I love to start my day with a chill in the air and my keto pumpkin spice breakfast smoothie. You know, I really could call it a shake it’s that creamy and good. I hope you try it.

In a hurry?

Scroll down to the bottom for the printable recipe or PIN it here for later!

Kitchen items you’ll need for your keto pumpkin spice breakfast smoothie:

This is super simple folks! Awesome possum!

Tips for the perfect keto pumpkin spice breakfast smoothie

To make the best-tasting and healthiest keto pumpkin spice breakfast smoothie you want to get quality ingredients. When I make anything this time of year with pumpkin, if humanly possible I use pumpkin purée made out of a home-grown organic pumpkin. Mmmmmm, yum! The flavor’s so much better than what you get in a can, and you get that fabulous sense of fall harvest accomplishment!

If, sadly, you don’t have any pumpkin from your garden, buy a good pumpkin from the store and prepare your purée. Ideally, you can keep the home-grown or home-made store pumpkin purée in the freezer for that inevitable last minute fall pumpkin purée emergency! However, if completely pressed for time and you are forced to buy a can, be sure to select the best quality you can. Sigh. Don’t worry, it will still be fabulous!

Keto pumpkin spice breakfast smoothie, straw close-up

How to make your own pumpkin purée

I grew up in a household that only ever used our own garden pumpkin for the holiday pumpkin pies, breads, and all traditional things pumpkin spice. If you grow your own pumpkin or get a good one from the grocery store it’s actually pretty easy to make your own pumpkin purée.

First, cut your pumpkin in half and remove the inside glop and seeds. Second, place the two halves upside down on a baking sheet. Third, bake the pumpkin at 350 degrees Fahrenheit for about an hour. The pumpkin halves are placed on the baking sheet so that the air is trapped in between the flesh of the pumpkin and the baking sheet, and the skin on the outside seals it in. This means the moisture from the pumpkin is also trapped in while it bakes.

Then, be sure to check the pumpkin, depending on the size at around forty minutes. I press the outside skin down with my finger (or a spoon if you don’t want to burn yourself!), and if it feels soft like a well-baked potato, it’s about ready. For a regular pie sized baking pumpkin, an hour is my usual timing. Next, pull it out of the oven to cool slightly, and flip the halves over so you can see the lovely baked orange pumpkin inside. When it’s not too hot, spoon it into a blender. It should literally almost fall from the pumpkin skin. Blend it up, and it’s ready to use or put in 2 cup freezer bags for future pumpkin purée needs!

Keto pumpkin spice breakfast smoothie overhead close-up

Designers want me to dress like Spring, in billowing things. I don’t feel like Spring. I feel like a warm red Autumn.

Marilyn Monroe

How to make a keto pumpkin spice breakfast smoothie

How do you make it? This recipe is fabulously easy, perfect for that rushed morning on the way to work or school. Are you ready? Put all the ingredients together in a blender. Next, blend on high for 30-40 seconds or until everything’s combined and the ice is in tiny blended pieces.

I’ve been using Collagen Fuel in the coconut vanilla flavor from Primal Kitchen as a protein powder in my smoothies lately. It’s been great, and I’m loving it, but you can also get the unflavored collagen peptides from Primal Kitchen (I order through Amazon) or any other brand that works for you! Collagen is a great protein that is said to support healthy hair, skin, nails, and joints. They say it even promotes muscle repair, and who doesn’t want support in those areas?

Also, you can double this awesome keto pumpkin spice smoothie recipe easily for multiple family members, and I love to throw it in an insulated travel coffee mug for on the go!

Keto pumpkin spice breakfast smoothie

The spring, summer, is quite a hectic time for people in their lives, but then it comes to autumn, and to winter, and you can’t but help think back to the year that was, and then hopefully looking forward to the year that is approaching.


What are your favorite fall flavors?

What are your favorite fall keto pumpkin spice recipes? Or even non-keto pumpkin spice recipes? My daughter is a huge fan of pumpkin pies and breads so we enjoy coming up with amazing keto recipes for these classics.

I hope you have an inspirational rust-colored fall with pumpkin-spice flavors, laughter, and leaf-throwing family fun! Visit your local pumpkin farm or apple orchard and just breathe in those wondrous sights and smells of this perfect season.

Tag me in your recipe pics on Instagram @explorermomma.

If you enjoy this recipe, please consider giving it a five-star rating in the review area below!

Also, if you’re on Pinterest, I would love for you to PIN it here!

Autumn spice is here! You will want this keto pumpkin spice breakfast smoothie today! Low carb, sugar free, and gluten-free, it's a delicious burst of fall in your mouth. #autumnrecipes #pumpkinspice #ketopumpkinspice #lowcarbbreakfast #explorermomma     Creamy keto pumpkin spice goodness. The perfect seasonal fall recipe to break your fast. #lowcarbrecipes #ketopumpkinspice #ketobreakfast #ketopumpkin #explorermomma

Thanks all! Joyous fall!

Ready for a DIY pumpkin decor craft?

Easy DIY Pumpkin decor feature

Printable keto pumpkin spice breakfast smoothie recipe:

Keto Pumpkin Spice Breakfast Smoothie

Embrace the leaf-strewn autumnal mornings with your own healthy dose of pumpkin spice! This creamy, low carb, keto pumpkin spice smoothie is the perfect seasonal break your fast meal.
Prep Time5 mins
Total Time5 mins
Course: Breakfast, Drinks, Main Course, Snack
Cuisine: American, Keto, Ketogenic, Low Carb
Keyword: keto pumpkin spice
Servings: 1
Calories: 322kcal
Author: Lauren Gonikishvili


  • 3/4 cup almond milk unsweetened
  • 2 tbsp pumpkin puree
  • 1 oz cream cheese
  • 1 tbsp MCT oil
  • 1/2 tsp vanilla
  • 1 tbsp powdered sweetener Swerve confectioners or other
  • 1 scoop Primal Kitchen Collagen Fuel, Vanilla Coconut (or one serving other collagen peptides)
  • 1/2 tsp pumpkin pie spice
  • 3-4 ice cubes


  • Add all ingredients to a blender and blend on high speed for 30-40 seconds or until mixed well and ice is in tiny pieces.
  • Pour into a glass or insulated drink container and enjoy!


Nutrition Facts

Nutrition Facts
Servings 1.0
Amount Per Serving
calories 322
% Daily Value *
Total Fat 29 g 44 %
Saturated Fat 22 g 111 %
Monounsaturated Fat 3 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 32 mg 11 %
Sodium 311 mg 13 %
Potassium 248 mg 7 %
Total Carbohydrate 4 g 1 %
Dietary Fiber 1 g 4 %
Sugars 2 g  
Protein 14 g 27 %
Vitamin A 24 %
Vitamin C 1 %
Calcium 40 %
Iron 11 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.
*Nutrition facts calculated per

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 to calculate nutrition facts as a courtesy to my readers, and I remove erythritol 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 information 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.

Keto Coconut Lime Dessert Mousse

Keto Coconut Lime Dessert Mousse

Creamy with a punch of lime! Can you believe this fabulous coconut lime dessert mousse is keto? Sugar-free, low carb, and gluten-free, you can even make it vegan if you wish by subbing a vegan gelatin like agar powder!

This post contains affiliate links which means I receive a small percentage if you make a purchase after clicking on my links.

Lately, I’ve been in a citrusy spring sort of mood. We’ve had fabulous 70s and sunshiny weather so the kitchen’s been full of lemons, limes, and all citrus scents! These always have the desired effect of getting me in the mood for spring and summer weather. Citrus not only wakes you up but is generally cheerful and refreshing.

Did you know lime in particular also has cleansing benefits great for purifying? So that means it can purify your skin, the air, get creative! Moreover, in my book, it also means it’s a great choice for a dessert! A coconut lime dessert? Yes, please!

Coconut lime dessert mousse side view with lime slices

Low carb coconut lime dessert mousse

To be honest with you, I came up with this dessert more as a snack for myself. I’d envisioned it for the warm mid-afternoon time when you need a little treat to hold you happy until dinner. I discovered that others in my family quickly snap them up as well (as long as I don’t tell my son they’re sugar-free!). So I thought about it, and in a pretty dish, I decided they’d make a very nice dinner or late lunch dessert. Do you know what? I was right!!

In a hurry?

Need the recipe now? You can scroll through my fabulous tips and stories to reach the printable recipe card at the bottom! Or PIN it for later here!!

Coconut lime dessert mousse close-up overhead

We use quite a bit of gelatin collagen protein around here for summer desserts. It’s a good option when you want to get away from ice cream or something frozen. Be choosy about your gelatin to get the most health benefits! Do some exploring, but try to use a grass-fed gelatin similar to this one: Great Lakes Gelatin, Certified Paleo Friendly, Beef Gelatin Collagen Protein. Collagen is amazingly good for you and helps out with skin and hair health. It can reduce joint pains and other inflammation, heal the inside walls of your gut, and so much more! Hey! That covers a ton of my extended family’s health issues so I know I need to take huge advantage of this beneficial ingredient. There are a lot of ways to eat it I’m just now starting to explore.

Note: If you eat vegan, you can make the recipe substituting a vegan gelatin. I would suggest agar powder, although I haven’t tried it that way. Let me know how it comes out if you do!

How to make a keto coconut lime dessert mousse


To make your coconut lime dessert, first, you’ll want to gather all your ingredients and kitchen supplies. The recipe makes six servings so get out six ramekins or other pretty individual dessert dishes. Here’s another hint! If you’re not serving them for after dinner and they’re just for snacks, I’ve been known to put them in glass containers with snap-on lids for easy storage in the refrigerator! Then they wait for me to grab them for a quick mid-afternoon snack. I love it!

Coconut lime dessert mousse vertical overhead


Once you have all the ingredients out, take out a saucepan and a medium-sized bowl. Usually, the full-fat coconut milk comes in a 13-14 ounce can, and you will use the entire thing. Also, it will separate in the can so pour about a fourth of a cup of the liquid portion in the bowl with a tablespoon of gelatin. You may have to use a spoon to dig through the solidified coconut milk to get to the liquid, but don’t worry! It’s there!


Mix together the gelatin and 1/4 cup coconut milk in the bowl for the gelatin to soften then turn your attention to the saucepan. In it, pour one cup of unsweetened almond milk and the rest of the can of full-fat coconut milk. Heat this mixture on a medium-high heat until the solid portion has melted and the milks mix together to nearly boiling, but not quite.


After that, take the saucepan off the heat and add the teaspoon of vanilla. Pour the milk mixture into the gelatin and whisk it together. Continue to whisk and add in the sweetener (I use Swerve confectioners but use the sweetener of your choice). Now you’re going to add your lime flavoring. I personally like to use 4-5 drops of lime essential oil, but I know many people do not keep those on hand! It’s just so easy, and I admit it’s great if you’re trying to get your coconut lime dessert in the fridge in a hurry.

However, if you’re going to use a fresh lime, zest and juice it. Then, add both the zest and juice to your milk mixture. Now, right here I think, milk? Lime?! Together? That will curdle! But don’t worry, you’re using coconut and almond milk in your coconut lime dessert so it’s not going to be a problem.

How to get mousse bubbles

You can tell already this is not your normal coconut lime dessert mousse recipe. So how do you get those delightful little pockets of air in your mousse? Well, in this case, there’s this magically wonderful appliance called a blender. I’ve talked about how much I love my high powered blender in other blog posts so I won’t proliferate on the subject today. Only this – I LOVE my Vitamix and use it practically every day! If you don’t have a high powered blender you can use a regular one, but you may have to blend it a little longer to get those awesome bubbles!

Coconut lime dessert mousse with tea towel

Blend the mousse on high speed for a good 40 seconds or until you can see bubbles forming and everything is well mixed. This will also break up any lumps of sweetener or larger pieces of zest that may otherwise be tempted to sink to the bottom. If it’s not well combined and quickly put in the refrigerator, it can separate.

Once it’s had a good blending, pour six equal portions into your serving dishes. Chill it in the refrigerator for at LEAST two hours to set. Before serving, sprinkle a good teaspoon of unsweetened shredded coconut on top along with more zest and a half a slice of lime for decoration. I like it just like that, but you could also whip up 1/2 a cup of heavy cream with 1 tablespoon of sweetener for topping if you wish.

Want more keto recipes?

Try this amazing low carb skillet breakfast hash!

Low carb skillet breakfast hash

Benefits of dessert

What are your favorite summer desserts? I love to get ideas and play with them to make them keto. This is selfishly for myself, but also for others eating a ketogenic diet to enjoy! In addition, the bonus with using a sweetener like Swerve or monk fruit is you still get to enjoy those desserts while staying sugar-free! Pretty desserts have great benefits in improving my mood and making my stomach happy.

So imagine yourself now, sitting outside in a beach lounge chair. You have a fabulous floppy sun hat, the sea or a lake in the distance, and a good book, like my current read, The Guernsey Literary and Potato Peel Pie Society. You’re calm and happy and friends are coming over for dinner. You’re not worried! You have the meat and grill ready, the table’s set, and the rest is in the fridge ready to go, including your beautiful coconut lime dessert mousse!

Now, if you please, list your favorite desserts in the comments you’d like to see with a new keto makeover!

Disclaimer: I am not a doctor or medical practitioner. Please consult your own physician for any medical advice. I share only what has worked for me and the recipes I love!

Coconut lime dessert mousse

Keto Coconut Lime Dessert Mousse

A creamy low carb coconut lime dessert or snack with a refreshing punch of lime.
Prep Time15 mins
Total Time2 hrs 15 mins
Course: Dessert, Snack
Cuisine: American, Gluten-Free, Keto, Low Carb
Servings: 6 servings
Calories: 131kcal
Author: Lauren


  • 1 can canned coconut milk (full-fat) 13-14 oz.
  • 1 cup unsweetened almond milk
  • 1 tbsp unflavored gelatin grass-fed
  • 1/2 cup sweetener confectioner's style (Swerve or monk fruit)
  • 3 tbsp lime juice (or use 4-5 drops of lime essential oil)
  • 1 tbsp lime zest
  • 1 tsp vanilla extract
  • 2 tbsp shredded coconut unsweetened


  • Prepare 6 ramekins or dessert dishes.
  • Add about a fourth of a cup of the liquid portion of the coconut milk in a bowl with a tablespoon of gelatin.
  • Mix it together for the gelatin to soften.
  • In a saucepan, heat the rest of the coconut milk and 1 cup almond milk on a medium high heat until nearly boiling. The solidified coconut milk will melt down and mix with the almond milk.
  • Take it off the heat and add 1 teaspoon of vanilla.
  • Pour the mixture into the bowl with the gelatin.
  • Whisk together the gelatin and milk.
  • Then whisk in the 1/2 cup of sweetener.
  • Mix in the lime essential oil or zest and juice.
  • Pour the mixture in a high power blender and blend on high for 40-50 seconds.
  • Divide the mixture evenly between the 6 dessert dishes.
  • Refrigerate for at least 2 hours.
  • Just before serving, sprinkle about a teaspoon of unsweetened shredded coconut on each as well as a bit of extra lime zest for color (optional).


Fat and calories per My Fitness Pal.

Easy Low Carb Skillet Breakfast Hash

Easy Low Carb Skillet Breakfast Hash

When it’s one of those weeks, what do you make for a super quick and easy breakfast or even dinner? I love one pot and skillet meals because they’re easy, and you don’t have to wash a million dishes. This easy low carb skillet breakfast hash came out of my need to throw something low carb together really quickly. Also, I needed it to be a filling and substantial meal without having to pull together a lot of other sides.

This post contains affiliate links and I receive a small percent if you make a purchase after clicking on my links.

Do you ever have one of those weeks? You know the kind. You have a million things planned to accomplish in the couple of hours the child is in preschool a few days a week, extra kids to transport home from school, to karate, and to swimming. Then the automatic ice maker breaks and shoots water all over your freezer, which then, of course, turns to ice. Next, the car battery dies, and you can’t go anywhere until you beg someone to come jump it for you. Then suddenly, the older child gets sick and is home from school for two weeks (and in our case the third week in the hospital!). Somehow, none of the stuff you’d had planned to do on your to-do list ever gets done!

PIN it for later here!!

Super easy low carb skillet breakfast hash

This is exactly the time you need some quick and easy low carb skillet breakfast and dinner recipes on hand to comfort and calm you down! I’m a huge fan of simple meals you can pull together quickly with only a few ingredients. So let’s try one, shall we?

Easy low carb skillet breakfast hash

Start with a pound of ground sausage. My daughter LOVES sausage so it’s often a go-to item in our house when I can get a good quality meat. I generally prefer a spicier Italian sausage; however, I want the child to eat it too so we have to compromise! Usually, I either make this with a good quality mild Italian sausage or just recently we tried it with the breakfast sausage from our ButcherBox.

ButcherBox offer

What is ButcherBox you say? Why it’s only the most convenient way I’ve found to get amazing meat. It’s 100% grass-fed beef, free-range organic chicken, and heritage breed pork delivered directly to my doorstep. We order a box every couple of months, and right now you can get:

2 FREE filet mignon, FREE bacon + $10 off if you click on my link here! Yes, I did just write/say FREE bacon and filet mignon.

ButcherBox March

Jump on over to their website or check out the unboxing video and blog post I did about our first box, my first ButcherBox unboxing event.

Back to the easy low carb skillet breakfast


First, melt a tablespoon of coconut oil in a 10-inch skillet (I prefer cast iron) on a medium-high heat. Then, take your pound of Italian or breakfast sausage and cook it through to brown. If your sausage is in the casings just remove those and break the meat inside apart to cook. Next, you can either chop up half a cup of green pepper or if you’re super short on time grab the already chopped green pepper out of the freezer. As a mom often in a hurry, I ALWAYS buy the frozen bags of chopped green pepper and have them ready to go in my freezer.


Cook the green pepper with the sausage until the green pepper is soft, just a couple of minutes. Then add in the bag of cauliflower rice and pizza sauce and stir to combine. I absolutely LOVE the fact you can find riced cauliflower so easily now. I used to make it myself, and let’s just say it was not a time-saving or efficient process. There are many brands out there now you can buy frozen and ready to go. Awesome.

Vertical low carb skillet breakfast hash corner


It will take about five minutes for all these ingredients to combine, cook, and get happy. Next, are you waiting for more directions?? Can you believe it’s basically already done and ready to go? The cauliflower will absorb the flavors so add salt and pepper to taste. To be honest, I don’t find it necessary to add salt and pepper if the meat was well seasoned to begin with. If it wasn’t you may want to add other spices as well, but that’s up to you!

After that, I’ve found melting a cup of shredded cheddar cheese over the entire skillet is quite delightful, but is optional. I’ve made it both ways many times and both are good. Last, chop up some green onions.  Serve portions with a good dollop of sour cream and the chopped green onions prettily over the top.

Easy low carb skillet breakfast hash closeup

This makes a great meal on its own, but if you want you can also fry or scramble up some eggs to serve on the side. Then get yourself a strong black coffee and a big glass of water, and you’ll be ready to tackle your day! Now see, wasn’t that super easy?!

Do you eat low carb or keto? What should you plant in your garden?

Keto vegetable garden, tomatoes

What do you like to eat for a low carb breakfast?

If you follow a keto diet like I do, an easy throw together meal can be a lifesaver. Breakfast is simply what I call my first meal of the day whether it be at 6 am or after my exercise class at 10 am. It breaks my fast, and I tend to rotate between low carb muffins, high-fat smoothies, bacon and eggs, or an easy low carb skillet breakfast like this one.

Or, for another breakfast sausage recipe I’m loving right now, try keto sausage pizza bites. I’m really fine with them for any meal of the day!

For me, planning and preparation are huge, and I love my lists and meal plans! However, I’m always up to try something new! What are some of your favorite keto breakfasts?

Printable Recipe:

Easy Low Carb Skillet Breakfast Hash

An easy keto skillet perfect for breakfast or dinner! 
Prep Time10 mins
Cook Time12 mins
Total Time22 mins
Course: Breakfast, Main Course
Cuisine: Gluten-Free, Keto, Ketogenic, Low Carb
Keyword: cauliflower rice, keto breakfast hash, low carb, sausage
Servings: 6 servings
Calories: 319kcal
Author: Explorer Momma


  • 1 tbsp coconut oil or olive oil
  • 1 pound Italian sausage or breakfast sausage
  • 1 14 oz jar pizza sauce (no sugar added)
  • 1/2 cup green pepper chopped
  • 1 12 oz bag cauliflower rice frozen
  • 1/4 cup sour cream
  • 3 tbsp green onions chopped
  • 3/4 cup cheddar cheese optional


  • Melt the coconut oil in the skillet over medium-high heat.
  • Brown the Italian sausage. Cook until done.
  • Add the chopped green pepper and stir. Cook for 2 minutes or so until green pepper is soft.
  • Pour in the jar of pizza sauce and cauliflower rice.
  • Stir together and cook for about 5 minutes until the cauliflower is warmed through and absorbs some sauce.
  • Serve with a dollop of sour cream and chopped green onions sprinkled over the top.


Nutrition Facts

Servings 6.0
Amount Per Serving
calories 318
Total Fat 27 g  
Saturated Fat 10 g  
Monounsaturated Fat 12 g
Polyunsaturated Fat 3 g
Trans Fat 0 g
Cholesterol 64 mg  
Sodium 799 mg  
Potassium 434 mg  
Total Carbohydrate 6 g  
Dietary Fiber 2 g  
Sugars 3 g
*Nutrition Facts per For most accurate facts, calculate your own with the exact ingredients you use in the recipe.
**Calories and carbs do not include cheddar cheese.
Disclaimer: I am not a doctor or medical practitioner. Please consult your own physician for any medical advice. I share only what has worked for me and the recipes I love!

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