Atkins Pumpkin Donuts
Net Carbs
Prep Time: 10 Minutes
Style: American
Cook Time: 25 Minutes
Phase: Phase 2









calculator How are Net Carbs Calculated?


  • 0.5 cup Pumpkin (Without Salt, Canned)
  • 2 large Egg (Whole)
  • 0.75 cup Coconut Milk Unsweetened
  • 0.33 cup Erythritol Powder
  • 1 pinch Stevia
  • 2 tbsp Unsalted Butter Stick
  • 1 tsp Vanilla Extract
  • 0.5 cup Organic High Fiber Coconut Flour
  • 2 tbsp Organic 100% Whole Ground Golden Flaxseed Meal
  • 0.5 tsp Baking Powder (Straight Phosphate, Double Acting)
  • 0.5 tsp Salt
  • 1.5 tsp Cinnamon
  • 1 tsp Ginger (Ground)
  • 0.13 tsp Nutmeg (Ground)


These doughnuts are acceptable for Phase 1 except they are a little high in NC for a treat (treats should be kept to 3g NC or less). The good news is that each serving contains 1.1g FV or Foundation Vegetables.  You can also make them into mini doughnuts (see below) or doughnut holes (use a mini doughnut pan or drop by 2 tablespoonfuls into a mini muffin tin).
  1. Preheat oven to 375°F and grease a 6-well doughnut pan.    
  2. In a medium bowl whisk to combine the pumpkin, eggs, coconut milk, granular sugar substitutes, melted butter, and vanilla.  
  3. In a separate bowl blend together the coconut flour, flax meal, baking powder, salt, ground cinnamon, ground ginger, and nutmeg.  Add this mixture to the wet mixture until thoroughly incorporated and spoon into the wells of the baking pan.  The wells should be overflowing but the batter is thick enough to stay within the wells.  
  4. Bake for 25-30 minutes until cooked through.  Allow to cool in the pan for 5 minutes then flip over onto a baking rack to continue cooling.  Dust with powdered erythritol or make a quick glaze with 2 tablespoons powdered erythritol and 1-2 teaspoons lemon juice or water.  Makes 6 doughnuts, 1 serving = 1 doughnut.  For the mini doughnuts or doughnut holes the recipe makes about 15 doughnuts at 1.5g NC each.

How to Calculate Net Carbs

In order to calculate Net Carbs of any whole food item, it's a simple calculation based on the Nutrition Facts panel:

Total Carbohydrates - (Minus) Dietary Fiber = (Equals) Net Carbs

For low carb products sweetened with sugar alcohols (ie: glycerin, maltitol, etc), refer to the Nutrition Facts panel of the product:

Total Carbohydrates - (Minus) Dietary Fiber - (Minus) Sugar alcohol = Net carbs

This reflects the fact that Dietary Fiber doesn't impact blood sugar levels. Sugar alcohols also have a negligible impact on blood sugar, they too are subtracted from total carbs to yield the Net Carb count.