Healthy Pumpkin Walnut Butter - Healthy Dessert Blog

This Pumpkin Walnut Butter is the perfect spread for a healthy new year — it’s creamy, it’s sweet and it’s full of flavor.  Pumpkin + cinnamon is a fantastic combination, kind of like how well peanut butter + jelly go together.  But take that pumpkin + cinnamon combo up a notch, add a hint of sweetness and a kick of walnuts, and now you have found a symphony of flavor!

Healthy Pumpkin Walnut Butter - Healthy Dessert Blog

Healthy Pumpkin Walnut Butter - Healthy Dessert Blog

Healthy Pumpkin Walnut Butter - Healthy Dessert Blog

Mmmmmm  :)

This smooth and creamy Pumpkin Walnut Butter is so rich and tasty you would never guess that it is 100% nutritious, refined sugar free, low carb and has HALF the calories of any typical nut butter.  Yup, you read that right.  This is a low calorie nut butter that also happens to taste delicious!

Healthy Pumpkin Walnut Butter (sugar free and low carb)

Yield: 3+1/4 cups

Serving Size: 2 tbs

Calories per serving: 100

Healthy Pumpkin Walnut Butter (sugar free and low carb)



  1. In a large bowl, stir together all of the ingredients.
  2. Give it a taste and add salt, sweetener and/or spices (like cinnamon or pumpkin pie spice) to your liking.
  3. Scoop butter into sealable jars and refrigerate to store!


This recipe is: no bake, gluten free, sugar free, low carb, reduced calorie, reduced fat, vegan!

Healthy Pumpkin Spice Walnut Butter - Healthy Dessert Recipe Blog

As a reference, 2 tablespoons of natural peanut butter will have 180-200 calories and 16-18g fat.  Don’t get me wrong, natural peanut butter is still a healthy option, but sometimes 2 tablespoons just isn’t enough ya know?  😉

Healthy Pumpkin Walnut Butter - Healthy Dessert Blog

So go ahead and spread this Healthy Pumpkin Walnut Butter on anything and EVERYTHING — pancakes, waffles, toast, muffins, graham crackers…  I could go on forever but I should leave you to it  :)  Make this ASAP!

Labels: 5-Ingredients-or-Less, Gluten-Free, Icings-Frostings-and-Spreads, Low-Carb, No-Bake, Nutrition-Label, Pumpkin, Sugar-Free, Vegan, Walnuts

4 Trackbacks/Pingbacks

  1. Pingback: 8 Low-Calorie Nut Butter Recipes on February 26, 2014
  2. Pingback: Pumpkinpalooza - 45 Low Carb, Sweet and Savory Pumpkin Recipes on September 17, 2014
  3. Pingback: 10 Fantastic Fall Recipes. ~ Sweet Treats! | The Herbal Healing Mama on October 22, 2014
  4. Pingback: 25 Delicious Low Carb Pumpkin Recipes – A Sweet Life on October 26, 2014

Comments (19)

  1. Emily: January 6, 2014

    This sounds like such a great idea… i’m just a little skeptical because i absolutely HATE raw pumpkin! (i know, i’m crazy) i remember you mentioned that you werent a huge fan of pumpkin either so i may have to try it!

  2. dessertswithbenefits: January 6, 2014

    Yeah, I’m not a huge pumpkin fan. I think this pumpkin walnut butter tastes bests on prepared sweets/breakfasts… I bought these gluten-free waffles from the grocery store and spread some of this on and it was DELICIOUS! The waffles had a hint of cinnamon in them so they matched perfectly.
    It’s also good in oatmeal with some pure maple syrup. Mmmmmm :)

  3. Rossi @ A Baking Girl: January 6, 2014

    Ooooh pumpkin, cinnamon, and walnuts! This sounds oh so tasty!

  4. This might even be good in a protein smoothie, I will have to try it!

  5. dessertswithbenefits: January 6, 2014

    Ooo good idea with the smoothie!!

  6. Jenn@eatcakefordinner: January 6, 2014

    I love your blog name! So creative. This pumpkin butter sounds delish.

  7. dessertswithbenefits: January 6, 2014

    Awww thanks Jenn! Love yours too, I’m glad I’m not alone on that one… 😉

  8. Katy: January 6, 2014

    I’ve never tried walnut butter but I’ve always been curious about how it tastes. I love the addition of pumpkin in here and this looks like such a great fall treat!

  9. Kammie @ Sensual Appeal: January 7, 2014

    This sounds SO amazing. Pinning and making ASAP!

  10. This looks and sounds sooo delicious! What a brilliant flavor combination. :)

  11. dessertswithbenefits: January 10, 2014

    Thanks Annie!

  12. britain: March 31, 2014

    will this work without the syrup?

  13. dessertswithbenefits: March 31, 2014

    I’m sure it’ll work out just fine, you just won’t get any of the spices or sweetness that’s meant to come from the syrup. I would recommend using 1+1/4 cups of pumpkin instead of 3/4 cup, and adding 1-2 tsp of cinnamon (to taste), 1/16 tsp salt, and ~1/2-1 tsp of stevia extract or ~1/3 cup of pure maple syrup (again, to taste).
    You can always play around with whatever flavors you like :) You can add pumpkin pie spice or nutmeg, you can use sea salt or pink himalayan salt, etc.
    Hope you like the recipe!

  14. monika: June 10, 2014

    Just wanted to let you know that I made this butter (using psyllium husk powder (2 tsp.) in the syrup instead of xanthum gum) and it turned out beautifully! Great recipe, girl! Thanks! <3

  15. dessertswithbenefits: June 11, 2014

    YAY I’m so glad the psyllium worked in place of the xanthan gum!! Good to know, I’ll definitely try that on my next batch :)
    Thanks so much!

  16. Elle: September 29, 2014

    Can we substitute the syrup with something we can just buy? Also you do you have other easy/quick walnut recipes. I have ALOT of walnuts

  17. dessertswithbenefits: September 29, 2014

    I haven’t tried it, but you can probably use pure maple syrup instead! Since you will be missing the spices in the homemade syrup, I would recommend adding ~1 tsp of ground cinnamon and ~1/2 tsp pumpkin pie spice (or 1 tsp, if you reaaaally like pumpkin pie spice) 😉
    I have a few recipes using walnuts:
    But, these have got to be my favorites:
    1. Walnut Fig Krispy Treats with a Dark Chocolate Ganache
    2. Blueberry Bliss Krispy Treats
    3. Thin & Chewy Oatmeal Raisin Walnut Cookies
    I hope this helps Elle! :)

  18. Moriah: February 25, 2015

    Made this and substituted the butterscotch with a more readily found caramel… still AMAZING but I think I would love even more the butterscotch flavoring. Also, after it was made I just started throwing in little additional random amounts of cinnamon, pumpkin spice, and a little of the SF caramel syrup, but who measures anything in the end…. 😉
    DIVINE recipe- I could (and very well may) eat the whole jar!

  19. Moriah-
    GENIUS idea with the caramel!! That sounds sooooo good :)
    Thanks so much for commenting and letting me know your recipe adjustments! I’ll definitely have to give those a try on my next batch 😉

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