How to Incorporate your Favorite Fall Foods without Falling off Your Keto or Paleo Diet

How to Incorporate your Favorite Fall Foods without Falling off Your Keto or Paleo Diet

by Jenna Gorham, RD, LDN

Fall is the season for baking and with that often comes ingredients that may not fit when you’re following a keto or paleo diet. But, no matter your special dietary needs, there are ways to partake in the seasonal food festivities.

Between the sweets, baked goods, and flavored lattes we see this time of year, you may be wondering how you’re going to get through it. Below we share a few tips, tricks, and alternatives so you can still enjoy your favorite fall foods without falling off your keto or paleo diet.

Baking Hacks: The Solution for Pie Crust

When we see baked goods, we often think of high carbs and traditional flour. But by now, you’re likely familiar with the many grain-free (paleo) and low-carb (keto) flours to replace the wheat-based classics. But, when it comes to fall pies and pie crust, what do you do? The traditional pie crusts we know and love are all wheat-based. For those of you who need to limit wheat or carbohydrates, we put together a few of our favorite pie crust alternatives. 

  1. Coconut Flour and Almond Flour 

Not only can you use these flours to follow a gluten-free/grain-free/low carb pie crust recipe, but you can also use them for a light cobbler or crumble topping.

  1. Ground Pecans, Walnuts, or Grain-Free Graham Crackers

These are all an excellent (and nutritious!) solution for any of your favorite pressed pie crust shells or bases.

  1. Original egglife wraps

These are a great low-carb, high protein option for your sweet holiday treats!  Try the recipes below to get your fill of fall:

Apple Pie Taquitos

Sweet Apple Pie Bites

Baking Hacks: Sugar

Cane sugar is not paleo or keto-approved but there are many alternatives to use in its place.

Whether you are baking or looking for sweetness in your latte, paleo dieters can use maple syrup, honey, and coconut sugar. Keto dieters should use a natural, nonnutritive sweetener like monk fruit or stevia to add sweetness. Monk Fruit and Stevia offer zero carbohydrates and zero calories and are keto-friendly. Monk fruit and stevia are also 200 times sweeter than table sugar – so a little bit goes a long way!

Coffee Shop Tips

‘Tis the season for pumpkin spice lattes! If you are a fan of the seasonal coffee shop classics you can easily customize these at home or at your local coffee shop. Use any of the sweeteners mentioned above and use a paleo or keto-approved milk like unsweetened coconut milk, almond milk, or whole milk.


Fall spices help to add natural flavor and sweetness and are both keto and paleo-approved. Rather than adding more flavor or sweetness with sugar and sugar alternatives, try experimenting with your spice combination. Cinnamon, nutmeg, cardamom, chai spice, and pumpkin pie spice all add natural sweetness and can help you cut down on the added sweeteners.

Our Fall Favorites:

We love the fall flavors as much as you do. Take a look at a few of our favorites. egglife wraps make a great pie crust, bread, and cracker alternative too!

Cinnamon Roll

Sweet Apple Wrap

Spiced Pecan Crepes

Pumpkin Cheesecake Wrap

Pumpkin Spice Cheesecake Bites