• Kendra @klsfitness

Low Fat, Low Carb, Low Cal Pumpkin Roll

Updated: Aug 17, 2020

KLS Fitness, eat clean low fat low carb low calorie pumpkin roll

So, my husband LOVES pumpkin roll. He told me we couldn’t carve pumpkins without having pumpkin roll afterwards. I’ll take that, to Kroger I went. I thought about making it myself, but it was too intimidating. Sponge cakes and cleanish ingredients just didn’t work out for me in the past. Well, after seeing ‘11g fat’ on one small sliver of a serving listed on the pumpkin roll I picked up, I headed to the freezer section, grabbed my cool whip and headed home to create. I’m not going to lie; I was pretty scared the whole time that I’d be wasting a good portion of my morning for a flat nasty cake if it didn’t bake correctly! I think I may have been freaking out, too, when flipping my cake over and rolling it up; it can crack really easy! My only caution, just be easy, go slow! At any rate, I received nothing but a smile, a thumbs up and 'I'll have seconds" from the hubs on this one. We had it after dinner on Saturday, and finished the whole roll after breakfast on Sunday….

Try to make this a day in advance; it was even better Sunday morning!

I was also afraid to use all Stevia. I went with ¼ cup sugar, but may be brave and try it with all stevia next time. I was also a tad nervous of the white whole wheat flour; I hadn’t seen ANY recipes for pumpkin roll or sponge cake with it. Turned out not to make a difference! Ok, enough chatting, here you go!


  • 3 Eggs

  • ¾ C Stevia

  • ¼ C Sugar

  • 1 C Pumpkin puree

  • 1 tsp Lemon juice

  • ¾ C White Whole Wheat Flour

  • 1.25 tsp Baking powder

  • ½ tsp Salt

  • 2 tsp Cinnamon

  • 2 tsp Nutmeg

  • 2 tsp All Spice


  • 3 oz- 1/3 fat cream cheese

  • 1.5 C - Fat free cool whip

  • ¾ C - Fat free plain Greek yogurt (I swear the great value brand from walmart tastes best)

  • ½ - 1 tsp - Agave Nectar


  • Set out cool whip and cream cheese prior to beginning prep (better option than microwaving it)

  • Have a dish towel handy and a 2nd sheet of parchment paper

  • Preheat oven to 350 degrees

  • Sift flour, baking powder, salt and spices in a medium mixing bowl and set aside

  • Spray pam on a large baking sheet and cover with parchment paper

  • Spray pam, again, on top of parchment paper

For the sponge cake:

  • In a large mixing bowl, beat eggs, sugar and stevia for 7 minutes on high speed

  • Add pumpkin and lemon juice, blend until combined

  • Adding roughly ½ C at a time, blend in flour mixture until well combined

  • Spread batter evenly in pan (roughly ½ in thick, should fill pan ¾ length wise)

  • Bake 5 to 8 minutes until toothpick comes out clean or cake pulls away from paper

  • Remove from oven and cool 3 minutes in pan

  • Using a dishtowel, cover the cake and quickly flip the pan

  • Slow and steady, roll the cake into the towel, be gentle or you’ll crack the cake

  • Chill in refrigerator until completely cool

For the cream cheese filling:

  • Combine softened cream cheese, cool whip, Greek yogurt and agave in a medium mixing bowl until smooth

Finish it off:

  • When roll is completely chilled, unroll, slowly and transfer onto parchment paper

  • Spread with filling

  • Even more gently, re-roll

  • Cover and refrigerate until ready to serve

Makes 10 servings

Calories per slice: 131

Macros: 3.5g fat, 17g carbs, 7g protein

Fiber: 1g

Compare this gem to leading brand pumpkin roll recipe (Libby's)-

Calories: 400

Fat: 24g

Carbohydrates: 41g

Protein: 7g

So, with my figure friendly version, you save almost 250 calories per piece! Now go make it!

Post baking - the cake pulls away from the edge.

Cover with kitchen towel, and FLIP!

Roll it up and let cool in the 'fridge.

Mix your filling batter (more thoroughly than mine, looks lumpy!)

Remove roll after cooling, transfer to parchment paper FIRST!

I did not here, that's why my towel has filling on it below. Then, dress it up!

I hope you love it!

And - we did carve our pumpkins!

#dessert #lowfat #lowcarb #lowcalorie #seasonal #fall #eatclean #greekyogurt #baking

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