Sugar-Free Pumpkin Spice Sauce recipe

Simple Sugar-Free Pumpkin Spice Sauce recipe

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When it is pumpkin spice season, our simple and easy Sugar-Free Pumpkin spice sauce recipe is an absolute must. It tastes scrumptious over ice cream, in lattes, drizzled over pumpkin pie, over pancakes and it is especially delicious drizzled over our Sugar-Free Pumpkin Cheesecake.

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Ingredient List

Helpful Tips

The Pumpkin Puree

Buying canned pumpkin Puree

The best flavouring always comes from the freshest ingredients, so fresh pumpkin puree is always the best. If you don’t have fresh pumpkins or don’t have the time, it is perfectly fine to use canned pumpkin puree. Fresh pumpkins are usually only available in the fall months and if you want to enjoy pumpkin treats all year, you are going to have to go with the canned puree.

When purchasing canned pumpkin make sure it is pure pumpkin, with “no sugar added“. If it is labelled Pumpkin Pie filling, it will have a lot of sugar in it. Always check the ingredients, before you buy. Two brands that I have used many times are Libby’s 100 % Pure Pumpkin and E.D Smith Pure Pumpkin. Both are good-quality pumpkin purees.

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Make your own Pumpkin Puree

Buying the pumpkin

Pie pumpkins are the small pumpkins that you will find in the produce section of your local supermarket or at your local farmers’ market.

Pie Pumpkins are usually labelled pie pumpkins or sugar pumpkins. They are usually 3 to 6 pounds in weight. The stem should be firm and not curling, soft or droopy. A good pie pumpkin will not have any bruises, bad spots or soft spots on the skin.

Large, carving or Jack-o-lantern pumpkins are not recommended. They are edible but they have stringy insides and are not very flavourful and can be quite watery. Yuck!

Easy sugar-free pumpkin spice sauce recipe
Choosing a pumpkin

The tiny pumpkins that are used in decorations are not recommended for making pumpkin puree. They are edible and make terrific bowls (baked) and filled with soup or dips. They are not ideal for making puree, as they are hard and difficult to peel.

Making Pumpkin Puree – The Baking Method

  • Preheat oven to 350°F (175°C)
  • Remove the stem and slice the pumpkin in half.
  • Remove the seeds and place the cut pieces on a baking sheet lined with parchment paper.
  • Bake for approximately 40 to 45 minutes in the oven until the pumpkin is soft. (check with a fork)
  • When cool enough to handle, scrape the pumpkin filling off of the skin. Place into a food processor. Discard the skin.
  • Pulse until very smooth and there are no chunks or pieces left. Add tablespoons of water as needed during the pulsing.
simp[le sugar-free pumpkin spice sauce recipe

Making Pumpkin Puree – The steaming method.

You can also make pumpkin puree by steaming your pumpkin in a vegetable steamer. This adds moisture to the process, so you may have to make sure you strain any excess moisture away from the puree.

  • Remove the stem and peel the skin from the pumpkin.
  • Slice the pumpkin into 4 pieces.
  • Remove the seeds and insides.
  • Cut the quarters into smaller pieces and steam in a steamer until soft.
  • Place steamed pumpkin into a food processor or blender and pulse until it is very smooth.
  • Strain the puree and remove any excess moisture.

Freezing Pumpkin Puree

This homemade pumpkin puree can be frozen as well. Freeze in an airtight container for up to a month, maybe two.

When thawing and using, be sure to strain off any liquid, to keep your recipe from having too much liquid.

Sugar-Free Pumpkin Spice Sauce Recipe

Sugar-free pumpkin Spice Sauce recipe

Sugar-free Pumpkin Spice Sauce Recipe

The perfect tasting Sugar-free Pumpkin Spice sauce to drizzle over ice cream, cheesecakes, pancakes or even use in lattes.
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Course: Side Dish
Cuisine: American
Keyword: pumpkin spice sauce, Sugar-free pumpkin spice sauce
Prep Time: 10 minutes
Cook Time: 10 minutes
Servings: 12
Calories: 48kcal
Author: The Naked Diabetic
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  • 3/4 cup skim milk
  • 1/4 cup heavy cream
  • 1/3 cup Walden farms maple syrup
  • 1/4 cup Jordan's Skinny Pumpkin Spice syrup
  • 1/2 cup pumpkin puree
  • 1 tbsp liquid Stevia sweetener
  • 1/2 tsp ground cinnamon
  • 1 tsp pumpkin pie spice
  • 1/4 tsp nutmeg


  • In a small saucepan combine all ingredients, and whisk together until well mixed.
  • Pour mixture into a small saucepan.
  • Bring the sauce to a simmer, but do not let it boil.
  • Simmer for approximately 5-8 minutes and remove from heat.
  • Let cool.


Calories: 48kcal

More Diabetic Friendly Pumpkin Recipes

Nutritional Information

One Serving = 1/12th of the recipe

  • Calories – 20
  • Total fat – 1 gr
  • Saturated Fat – 0
  • Total Carbs – 3 gr
  • Fibre – 0
  • Net carbs – 3 gr
  • Protein – 1 gr
  • Sodium – 10 mg

Nutrition information is provided as a courtesy and is automatically calculated using an online nutrition calculator. We encourage you to calculate nutrition data with your specific brand ingredients as nutritional information can vary between brands

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Disclaimer -This post may contain affiliate links. When a purchase is made through our links, The Naked Diabetic may receive a commission, at no cost to you.