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Sugar-Free Instant Pumpkin Pudding

User Rating 4 Star Rating (3 Reviews)


Updated June 13, 2014

Carmelized Orange Pumpkin Flan
Annabelle Breakey/Digital Vision/Getty Images
This 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. Sometimes convenience foods are nice! Thanks to Fiona Haynes, About.com's Low Fat Cooking Guide, for the idea for this recipe. 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 (3 to one is good) all work. Adjust the carb counts accordingly. See: Carb Counts in Milks

Prep Time: 5 minutes

Total Time: 5 minutes


  • 1 15-16 oz can pumpkin
  • 2 cups unsweetened soy milk (or see note above)
  • 1½ teaspoons cinnamon
  • ¼ teaspoon nutmeg
  • ¼ teaspoon ginger
  • 1 box instant (no-cook) sugar-free butterscotch or vanilla pudding, 6 serving size
  • If using butterscotch, add 1 teaspoon vanilla


In a medium bowl, whisk together the pumpkin, spices, and half the milk. While whisking, add the pudding mix and the rest of the milk. Whisk well to fully combine. (You can also use a stick blender.) 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.

Serving Suggestion: Top with toasted pecans.

Makes 8 half-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.

User Reviews

Reviews for this section have been closed.

 2 out of 5
No Processed Foods, Guest Sherie B

As much as I love anything pumpkin, I will stay away from this one. I do not use any processed foods in my diet and the instant pudding mix would be classified as such. I will stick to the ""Low Carb Pumpkin Cereal"" that I love so much. If I am able to save any of it after I first make it, (sometimes I eat the whole bowl) I put it in the fridge and eat it like a pudding once it gets cold. Yum!!

3 out of 21 people found this helpful.

See all 3 reviews

  1. About.com
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  5. Puddings and Mousses
  6. Very Easy Sugar-Free Low-Carb Pumpkin Pudding Recipe

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