Sugar-Free Instant Pumpkin Pudding Recipe

Pumpkin Pudding
TOHRU MINOWA/a.collectionRF/Getty Images
Total Time 5 min
Prep 5 min, Cook 0 min
Yield 8 servings Pumpkin Pudding

This no-cook Sugar-Free Instant Pumpkin Pudding Recipe isn't an ultra low-carb dessert, but it's high in nutrition for the 8 grams of usable carbohydrate in it, and it is very easy to make.

My inspiration for this dessert was from this low-fat recipe, which starts with a base of instant pudding mix. Sometimes convenience foods are nice! 

Any "milky" liquid will work. I used unsweetened soy milk for a low-carb count, but milk, unsweetened almond milk, or water mixed with cream (a ratio of 3 parts water to 1 part cream is good or, in this case, 1 1/2 cups water to 1/2 cup cream) all work.

Adjust the carb counts to my nutritional analysis, below, accordingly. See this article on Carb Counts in Milks.


  • 1 (15- to 16-ounce) can pumpkin (not pumpkin pie mix)
  • 2 cups unsweetened soy milk (or see above)
  • 1 1/2 teaspoons cinnamon
  • 1/4  teaspoon nutmeg
  • 1/4  teaspoon ginger
  • 1 (6-serving size box) instant (no-cook) sugar-free butterscotch or vanilla pudding
  • 1 teaspoon vanilla, if using butterscotch pudding


  1. In a medium bowl, whisk together 1 (15- to 16-ounce) can pumpkin, 1 cup unsweetened soy milk or other liquid of choice, 1 1/2 teaspoons cinnamon, 1/4 taspoon nutmeg and 1/4 teaspoon ginger.
  2. While whisking, add the pudding mix, 1 teaspoon vanilla if using butterscotch pudding, and the remaining 1 cup of unsweetened soy milk or other liquid of choice. Whisk well to fully combine. (You can also use a stick blender.)
  1. The pudding will continue to thicken a little over time. You can add more liquid and/or spices for the consistency and flavor you prefer. Chill until set.
  2. Top each serving with toasted pecans, if desired.

Makes 8 (1/2-cup) servings.

Nutritional Information: Each serving has 8 grams effective carbohydrate plus 3 grams fiber, 4 grams protein, 1.4 grams fat and 62 calories.

More Low-Carb Pumpkin Recipes

  • New World Pumpkin Soup Recipe: Chorizo (or other spicy sausage), chilies, and oregano put a decidedly North American slant on this warming soup.
  • Low-Carb Pumpkin Pie RecipeLow-carbers can enjoy pumpkin pie because this crust is made with pecans and is gluten-free.
  • Low-Carb Pumpkin Hot Cereal RecipeRicotta cheese, pumpkin purée and an egg come together to make a warming cereal on a cold morning.
  • Low-Carb Pumpkin Cheesecake RecipeNo need to feel left out on Thanksgtiving with this creamy cheesecake heady with spices and gluten-free with its almond-meal crust. It's a nice alternative to pumpkin pie.

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