Keto Pumpkin Muffins
These easy keto pumpkin muffins are the most amazing moist, pumpkin spice muffins with only 3.3 grams of net carbs per serving!
Plus, these are gluten-free paleo pumpkin muffins!
Calling all the pumpkin spices lovers with this new keto diet recipe!
Are Pumpkin Muffins Keto?
The original pumpkin muffin recipe is not suitable for a keto diet. In fact, most pumpkin muffins from the store contain sugar and white whole-wheat flour, and both are high in carbs.
So let me share with you how to make delicious keto low-carb pumpkin muffins that are moist, flavorsome, and low in carbs.
How To Make Keto Pumpkin Muffins
To make healthy pumpkin muffins low in carbs, you need to use wholesome gluten-free flours and sugar-free sweeteners, also known as sugar alcohols.
Ingredients
Following is what you need to make this keto pumpkin muffins recipe:
- Almond Flour – Almond Flour is the main flour used in this recipe. Almond flour pumpkin muffins stay moist and soft like the original recipe. That’s why I use this flour as the main ingredient in this keto muffin recipe.
- Coconut Flour – Coconut Flour is a high-fiber flour that gives a cake texture to the muffins. You need a combination of both almond and coconut flours to achieve the best muffin crumb.
- Erythritol – it’s a safe keto-friendly sweetener with zero carbs and zero calories. You can also use other sugar alcohols like xylitol.
- Pumpkin Spices – if you can’t find the ready-made pumpkin spices in your store, jump to the recipe note section of the recipe card to see the mix of dried spices you need to achieve the same flavor.
- Baking Powder – if you are intolerant to gluten and you want to ensure that this recipe makes 100% gluten-free pumpkin muffins, choose a gluten-free baking powder.
- Salt
Measuring The Ingredients precisely
The trick to making the best pumpkin muffins with keto flours is to measure the flours precisely.
In fact, keto flours are high in fiber, and if you add a little too much of them, the muffins will be too dense, dry, and not as good.
I recommend the scoop and level method to fill your cups and to always use US standard cups in my recipes.
Simply whisk all the dry ingredients together in a large bowl to avoid lumps.
Liquid Ingredients
The liquid ingredients must be at room temperature for this recipe. This is an easy pumpkin muffin recipe, but if you want to succeed, the temperature of the ingredients matters.
In fact, cold eggs or almond milk lumps melted coconut oil or too hot coconut oil will cook your eggs!
So prepare the ingredients 1 hour before starting to ensure they are all at the same temperature.
All you need in this recipe are pretty simple:
- Canned pumpkin puree – pumpkin is a keto-friendly vegetable, and therefore, you can use pumpkin puree in keto recipes. However, always make sure you are using 100% canned pumpkin puree without added sugar or additives. Don’t use pumpkin pie filling in this recipe. It’s very different. Also, homemade pumpkin puree can work if made with steamed or roasted pumpkin, not boiled! Learn how to make your own pumpkin puree.
- Melted coconut oil – or melted butter. If you use coconut oil, make sure you measure the oil melted and use it lukewarm, not piping hot, or it will cook your eggs.
- Eggs – use large eggs at room temperature. If your eggs are cold, place them in a warm batter bath to bring them to room temperature quickly.
- Unsweetened almond milk
- Vanilla extract
Baking The Muffins
This recipe fills a 12-muffin-cup tin. Since they are moist pumpkin muffins, it’s easier if you line the muffin pan with paper liners. It will be much easier to release each muffin.
Bake the muffins in the center rack of a preheated oven at 350°F (180°C).
I recommend baking the muffins for 20 minutes, then inserting a skewer in the center of one muffin, and if the center comes out clean, they are ready to remove from the oven.
Otherwise, keep baking for an extra 10 minutes. In general, it takes between 20 to 30 minutes max to bake the 12 muffin tin.
Changing Flavors
You can add so many keto-friendly ingredients to this recipe to turn this easy keto pumpkin spice muffins recipe into an even better one! If you want to make:
- Keto pumpkin chocolate chip muffins – add 1/2 cup of sugar-free chocolate chips into the prepared batter.
- Keto pumpkin cream cheese muffins – fill each muffin cup with the batter following my recipe below. Then, use a toothpick to swirl a tablespoon of sweet cream cheese in the center of each muffin. To make the cream cheese swirl batter, beat 1 cup of soft cream cheese with 1/2 teaspoon vanilla extract and 2-4 tablespoons of powdered erythritol and spread a tablespoon on top of each muffin.
The addition of sugar-free chocolate chips will raise the net carbs per serving more than a cream cheese swirl. It’s up to you to choose what you prefer and what matches your daily macro the best!
Decorating Pumpkin Muffins
You can add many keto-friendly toppings on top of your prepared muffins. Cool the muffins down before adding any toppings. The best keto toppings are:
- Keto icing – see recipe card for the recipe. It uses a combo of heavy cream, powdered erythritol, and vanilla.
- Cream cheese
- Nuts – add some crunched candied pecan on top of the previous icing.
- Nut peanut – a dollop of almond butter or peanut butter tastes amazing with these pumpkin spice muffins.
Storing Keto Pumpkin Muffins
These keto low-carb pumpkin muffins contain pumpkin puree and eggs. It means that they store longer in the fridge.
I recommend storing the muffins in a sealed container in the fridge for up to 7 days.
Otherwise, you can freeze the muffins and thaw them on the countertop at room temperature the day before eating.
Frequently Asked Questions
How Many Carbs Are In Keto Pumpkin Muffins?
These Keto Pumpkin Muffins have only 3.3 grams of net carbs per serving.
Can I Make Pumpkin Spices Myself?
If you can’t find ready-made pumpkin spices in the store, make your own at home.
The recipe below is for 3 teaspoons of pumpkin spices. Use this recipe to swap the 3 teaspoons of pumpkin spices recommended in the recipe.
- 1 1/2 teaspoon ground cinnamon
- 1/2 teaspoon ground nutmeg
- 1/2 teaspoon ground ginger
- 1/2 teaspoon of allspice
More Keto Pumpkin Recipes
If you love keto pumpkin recipes, have a look at my other keto-friendly pumpkin recipes below!
Have you made these keto-friendly pumpkin muffins? Share a picture of your creation with me on Instagram! I love to connect with you and see my recipes from your kitchen!
Keto Pumpkin Muffins
Nutrition Snapshot
Want My Kitchen Equipment?
Ingredients
Liquid ingredients
- 4 large Eggs at room temperature
- ¼ cup Unsweetened Almond Milk at room temperature
- â…” cup Pumpkin Puree canned, not pumpkin pie filling!
- ½ cup Coconut Oil or melted butter, at room temperature not burning hot
- 1 teaspoon Vanilla Extract
Dry ingredients
- 1 ½ cup Almond Flour scooped and leveled. Do not use almond meal.
- â…“ cup Coconut Flour scoop and level method
- 3 teaspoons Pumpkin Pie Spices see note for details
- â…” cup Crystal Sweetener
- 1 tablespoon Baking Powder
- ¼ teaspoon Salt
Icing – optional
- 1 cup Sugar-free Powdered Sweetener
- 2 tablespoons Heavy Cream or coconut cream if dairy free
- ¼ teaspoon Vanilla Extract
Instructions
- Before, you start, make sure the eggs, melted coconut oil, and almond milk are at room temperature.
- Preheat oven to 350°F (180°C). Line a 12-hole muffin pan with muffin paper cups. Set aside.
- In a large mixing bowl, beat eggs with unsweetened almond milk, canned pumpkin puree, melted coconut oil, and vanilla. Set aside.
- In another large mixing bowl, whisk almond flour, coconut flour, erythritol, pumpkin spices, salt, and baking powder
- Pour the dry ingredients into the wet ingredients and stir with a spatula to combine. The batter will be thick and dense, not liquid as regular pumpkin muffins and that's what you want.
- Scoop the batter with a spoon and fill the 12-muffin paper cups evenly. The batter is thick and rough, to achieve a lovely smooth on top of the muffins I recommend you wet your fingers and pat the top of each muffin to pack and smoothen the batter into the muffin case.
- Bake for 20-30 minutes on the center rack of the oven or until a skewer inserted in the center of the muffins comes out clean
- Cool down for 10 minutes in the pan, then transfer each muffin onto a cooling rack for 2 hours.
Storage
- Store the muffins in a sealed box for 2 days in the pantry or for 1 week in the fridge.
- Freeze in a sealed airtight container and thaw the day before on the countertop
Notes
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Tools
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About The Author
Hi, I'm Carine, the food blogger, author, recipe developer, published author of a cookbook and many ebooks, and founder of Sweet As Honey.
I'm passionate about sharing all my easy and tasty recipes that are both delicious and healthy. My expertise in the field comes from my background in chemistry and years of following a keto low-carb diet. But I'm also well versed in vegetarian and vegan cooking since my husband is vegan.
I now eat a more balanced diet where I alternate between keto and a Mediterranean Diet
Cooking and Baking is my true passion. In fact, I only share a small portion of my recipes on Sweet As Honey. Most of them are eaten by my husband and my two kids before I have time to take any pictures!
All my recipes are at least triple tested to make sure they work and I take pride in keeping them as accurate as possible.
Browse all my recipes with my Recipe Index.
I hope that you too find the recipes you love on Sweet As Honey!
Disclaimer
The recipes, instructions, and articles on this website should not be taken or used as medical advice. You must consult with your doctor before starting on a keto or low-carb diet. The nutritional data provided on Sweetashoney is to be used as indicative only.
The nutrition data is calculated using WP Recipe Maker. Net Carbs is calculated by removing the fiber and some sweeteners from the total Carbohydrates. As an example, a recipe with 10 grams of Carbs per 100 grams that contains 3 grams of erythritol and 5 grams of fiber will have a net carbs content of 2 grams. Some sweeteners are excluded because they are not metabolized.
You should always calculate the nutritional data yourself instead of relying on Sweetashoney's data. Sweetashoney and its recipes and articles are not intended to cure, prevent, diagnose, or treat any disease. Sweetashoney cannot be liable for adverse reactions or any other outcome resulting from the use of recipes or advice found on the Website.
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Can you use avocado oil in place of the coconut oil?
Yes it should work
Does it matter if I use unsweetened vanilla almond milk vs just unsweetened “plain” almond milk?
Not at all ! it will taste great too
I can’t use any sugar alcohols but I combine Monkfruit and Stevie or Splenda to do my sweetening.
Everyone in my family loves these muffins. I left them to cool and when I got home, my husband and kids had eaten almost all of them! Really great texture and flavour.
Thanks for the lovely feedback ! XOXO Carine
do you think I can sub the eggs with either flax egg or egg replacr. Trying to veganize this. Thanks
No sorry it won’t work because the flours are keto and so low in carbs (no starch) that it won’t hold as a muffin. XOXO Carine