Healthy Pumpkin Walnut Butter Spread (Sugar Free, Dairy Free, Vegan)

Healthy Pumpkin Walnut Butter

This Healthy 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!

This Healthy Pumpkin Walnut Butter is so creamy, sweet, and packed with flavorful spices, you'd never know it's sugar free, low carb, gluten free and vegan.

Mmmmmm  🙂

This smooth and creamy Healthy 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.

This Healthy Pumpkin Walnut Butter is so creamy, sweet, and packed with flavorful spices, you'd never know it's sugar free, low carb, gluten free and vegan.

Yup, you read that right.  This is a low calorie nut butter that also happens to taste delicious!

Healthy Pumpkin Walnut Butter
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Healthy Pumpkin Walnut Butter

Servings: 3 cups
Prep Time: 20 minutes
Total Time: 20 minutes
This Healthy Pumpkin Walnut Butter is so creamy, sweet, and packed with flavor, you'd never know it's sugar free, low carb, gluten free, and vegan.



  • In a large bowl, whisk together all of the ingredients.
  • Give it a taste and add salt, sweetener, and/or spices to taste. Scoop into a jar, seal tightly, and refrigerate to store.
Nutrition Facts
Healthy Pumpkin Walnut Butter
Amount Per Serving (2 tbs)
Calories 100 Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 1g6%
Sodium 15mg1%
Carbohydrates 3g1%
Fiber 1g4%
Protein 2g4%
Vitamin A 1000IU20%
Calcium 20mg2%
Iron 0.7mg4%
* Percent Daily Values are based on a 2000 calorie diet.
Course: Breakfast, Snacks

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?  😉

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

This Healthy Pumpkin Walnut Butter is so creamy, sweet, and packed with flavorful spices, you'd never know it's sugar free, low carb, gluten free and vegan.

Make this ASAP!


With love and good eats,


– Jess


32 comments on “Healthy Pumpkin Walnut Butter”

  1. 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!

    • Emily-
      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 🙂

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

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

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

  5. 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!

  6. This sounds SO amazing. Pinning and making ASAP!

  7. This looks and sounds sooo delicious! What a brilliant flavor combination. 🙂

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  9. will this work without the syrup?

    • 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 ~⅓ 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!

  10. 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! <35 stars

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  12. 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

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  15. 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!5 stars

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  18. Hi, sounds great! How long can it stay in the fridge?

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  20. Can you make this using peanut butter?

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