These Keto Pumpkin Muffins are moist pumpkin spice muffins with only 3.3 grams of net carbs per serving, plus they’re gluten-free and paleo pumpkin muffins.
I love anything pumpkin spice-packed, like keto pumpkin brownies , almond flour pumpkin bread , keto pumpkin cookies , etc. This recipe is a low-carb version of classic pumpkin muffins. The classic pumpkin muffin recipe is not suitable for the keto diet.
In fact, most store-bought pumpkin muffins contain sugar and whole wheat flour, both of which are high in carbs. Here’s how to make delicious keto low carb pumpkin muffins that are moist, flavorful, and low in carbs.
Materials and Alternatives
Here’s what you’ll need to make this keto pumpkin muffin recipe:
Almond Flour – Almond flour is the flour used primarily in this recipe. Almond flour pumpkin muffins turn out moist and tender like the original recipe. That’s why we use this flour as the main ingredient in this keto muffin recipe. Coconut Flour – Coconut flour is a high fiber flour that gives the muffins a cake-like texture. To make the best muffin crumb, you need to combine both almond flour and coconut flour. Erythritol – It is a safe keto-friendly sweetener with zero carbs and calories. Other sugar alcohols such as xylitol can also be used. Pumpkin Spice – If you can’t find pre-made pumpkin spice in the store, go to the recipe notes section of the recipe card to see what mix of dry spices you need to achieve the same taste. Baking Powder – If you are gluten intolerant and want to make 100% gluten-free pumpkin muffins with this recipe, choose gluten-free baking powder. Canned Pumpkin Puree – Pumpkin is a keto-friendly vegetable, so you can use pumpkin puree in your keto recipes. However, make sure to use 100% canned pumpkin puree with no added sugar or additives. Do not use pumpkin pie filling in this recipe; it is completely different. Also, homemade pumpkin puree works better when 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, measure out the melted oil and use lukewarm, not hot, or the eggs will cook. Eggs – Use large eggs at room temperature. If your eggs are cold, bring them to room temperature quickly by adding them to the warm batter. Unsweetened almond milk – or other unsweetened plant-based milk, such as soy milk or coconut milk. Vanilla extract – for flavoring.
How to Make Keto Pumpkin Muffins
The trick to making the best pumpkin muffins with keto flour is to measure the flour accurately. In fact, keto flour is high in fiber, and adding too much will make the muffins too tough and dry, which will not taste as good.
I recommend the scooping and leveling method when pouring into cups, and always use standard US cups in my recipes.
Combine all the dry ingredients in a large bowl and whisk until no lumps form. Keep the liquid ingredients at room temperature. Cold eggs will clump with the almond milk and melted coconut oil. Adding the coconut oil will help cook the eggs. Mix the batter with a silicone spatula. This recipe makes 12 muffin cup tins. For moist pumpkin muffins, it’s easier to line your muffin pan with paper liners. Bake the muffins on the center rack of a preheated oven at 180°C (350°F). Bake the muffins for 20 minutes, then insert a skewer into the center of one muffin and if it comes out clean, you can remove it from the oven. If not, continue to bake for another 10 minutes. Generally, it takes a maximum of 20 to 30 minutes to bake 12 muffin tins.
Flavor Variations
The addition of many keto friendly ingredients to this recipe makes this easy keto pumpkin spice muffin recipe even more delicious. If you want to make:
Keto Pumpkin Chocolate Chip Muffins – Add 1/2 cup unsweetened chocolate chips to the prepared batter. Keto Pumpkin Cream Cheese Muffins – Fill each muffin cup with batter according to the recipe below. Then use a toothpick to swirl 1 tablespoon of sweet cream cheese into the center of each muffin. To make the cream cheese swirls, mix 1 cup soft cream cheese with 1/2 teaspoon of vanilla extract and 2-4 tablespoons of powdered erythritol and spread 1 tablespoon on top of each muffin.
Adding sugar-free chocolate chips adds more net carbs per serving than a cream cheese swirl, so it’s up to you to choose what best suits your tastes and daily macros.
Pumpkin muffin decoration
You can add lots of keto friendly toppings on top of the prepared muffins. Make sure to let the muffins cool before adding the toppings. The best keto toppings are:
Keto Icing – See recipe in recipe card. Use a combination of heavy cream, powdered erythritol, and vanilla. Cream Cheese Nuts – Add some chopped candied pecans on top of the icing. Nutty Peanuts – A bit of almond butter or peanut butter goes really well with these pumpkin spice muffins.
Storage Method
These keto low carb pumpkin muffins contain pumpkin puree and eggs so they can last longer in the fridge. We recommend storing the muffins in an airtight container in the fridge for up to 7 days.
Alternatively, you can freeze the muffins and let them thaw at room temperature on the counter the day before serving.
FAQ
These keto pumpkin muffins have just 3.3 grams of net carbs per serving.
If you can’t find pre-made pumpkin spice at the store, try making it at home.
The recipe below calls for 3 teaspoons of pumpkin spice. Use this recipe if you would like to substitute 3 teaspoons for the pumpkin spice recommended in the recipe.
– 1 1/2 teaspoons ground cinnamon.
– 1/2 teaspoon ground nutmeg.
– 1/2 teaspoon powdered ginger.
– 1/2 teaspoon allspice.
See more keto pumpkin recipes
If you like this keto pumpkin recipe, check out these other keto friendly pumpkin recipes:
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Before you begin, make sure your eggs, melted coconut oil, and almond milk are at room temperature.
Preheat oven to 350°F (180°C). Line a 12-hole muffin tin with paper muffin cups. Set aside.
In a large bowl, whisk together the eggs, unsweetened almond milk, canned pumpkin puree, melted coconut oil, and vanilla. Set aside.
In another large bowl, combine almond flour, coconut flour, erythritol, pumpkin spice, salt, and baking powder.
Pour the dry ingredients into the wet ingredients and stir with a spatula to combine. The batter should be thick and dense, not as liquid as a regular pumpkin muffin, which is ideal.
Spoon the batter and pack evenly into 12 muffin paper cups. The batter will be thick and gritty. To ensure nice, smooth tops for the muffins, we recommend wetting your fingers and patting the top of each muffin to smooth out the batter as you pack the muffin cases.
Place muffins on center rack of oven and bake at 350°F (180°C) for 20 to 30 minutes, until a skewer inserted into center of muffin comes out clean.
Allow the muffins to cool in the tins for 10 minutes, then transfer each muffin to a cooling rack and let cool for 2 hours.
Pumpkin Spice: Replace 3 teaspoons of pumpkin spice with homemade pumpkin spice. Mix 1 1/2 teaspoons of ground cinnamon + 1/2 teaspoon of ground nutmeg + 1/2 teaspoon of ground ginger + 1/2 teaspoon of allspice.
Storage: Muffins can be stored in an airtight box in the pantry for 2 days or in the fridge for 1 week. Freeze in an airtight container and thaw on the counter the day before.
Presentation: 1 muffincalorie: 202.2 kilocalories (10%)carbohydrates: 6.4 G (2%)fiber: 3.1 G (13%)Net Carbs: 3.3 Gprotein: 5.7 G (11%)fat: 18.2 G (28%)Saturated fats: 9.4 G (59%)cholesterol: 62 Milligrams (twenty one%)sodium: 192.6 Milligrams (8%)potassium: 51 Milligrams (1%)sugar: 1.3 G (1%)Vitamin A: 2208.3 IU (44%)Vitamin C: 0.6 Milligrams (1%)calcium: 107.3 Milligrams (11%)iron: 1.2 Milligrams (7%)
About the Author
Karine Claudepierre
Hi, I’m Carine, a food blogger, author, recipe developer, cookbook publisher, and founder of Sweet As Honey.
I received my Nutrition and Wellness certification from Well College Global (formerly Cadence Health) in 2014. I am passionate about sharing tasty, healthy, easy and delicious recipes with you all. My expertise in this area comes from my background in Chemistry and years of experience following a keto low carb diet. I am also well versed in vegetarian and vegan cooking as my husband is vegan.
I am now eating a more balanced diet that alternates between keto and Mediterranean diets.
Cooking and baking are my true passions, and in fact, I only share a small percentage of my recipes on Sweet As Honey, most of which are eaten by my husband and two kids before I have a chance to photograph them.
All of my recipes are tested at least three times to ensure they work, and I pride myself on keeping them as accurate as possible.
Browse all my recipes in the recipe index.
We hope you find your favorite recipes at Sweet As Honey too!
