These Keto Pumpkin Muffins are soft, tender and full of delicious pumpkin spice flavor! They’re easy to make in one bowl and make the perfect low carb breakfast or afternoon fall snack! They’re also grain free, gluten free and include a paleo friendly sweetener option.
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Updated September 2019
Easy Keto Pumpkin Muffin Recipe
Looking for an easy and delicious low carb muffin recipe? These Keto Pumpkin Muffins are deliciously soft, tender, moist and come together in just one bowl! Made with healthy and low carb ingredients that you most likely already have in your kitchen pantry. Packed with pure pumpkin, cozy autumn spices and make perfect for breakfast, an afternoon snack or a gluten free dessert.
Autumn is our favorite baking season and my family loves all things pumpkin especially once September comes around. Other keto pumpkin recipes we make a include this Keto Pumpkin Pie, Keto Pumpkin Bread, Pumpkin Spice Latte and Pumpkin Cookies.
Why we love this delicious low carb pumpkin muffin recipe
- This keto pumpkin muffin recipe is so easy to make and comes together in just ONE bowl with NO mixer required.
- Made with wholesome grain-free, dairy-free and gluten-free ingredients that you can enjoy as a healthy breakfast, an afternoon snack or after dinner dessert.
- Full of cozy warm spices and delicious pumpkin flavor.
- An easy and healthy pumpkin muffin recipe made with with simple ingredients you most likely already have in your kitchen pantry.
- Great for meal prep so you can bake a batch on the weekend and store them in the freezer. They reheat beautifully and I find the flavor and texture is even better on the next day.
Ingredients you need for Low Carb Pumpkin Muffins
Most homemade pumpkin muffin recipes we saw used a combination of whole wheat flour, all purpose flour, granulated sugar, brown sugar, butter and milk. To keep these pumpkin muffins keto, you’re going to need:
Wet Ingredients and sweetener:
- Eggs – binds the ingredients together and helps the muffins rise. I have not tried using chia eggs or flax eggs to make these pumpkin muffins vegan but would love to hear if you do.
- Pumpkin puree (be sure to use pure sugar free canned pumpkin puree (not pumpkin pie filling) or homemade fresh pumpkin puree by roasting your own sugar pumpkins
- Unsalted Drippy Almond Butter: You could also use cashew butter, sunflower seed butter or any other nut or seed butter, if preferred. If not paleo, peanut butter would be delicious too.
- Unsweetened almond milk – helps add moisture. You can use any dairy-free or any milk you like.
- Golden monk fruit sweetener – An sugar-free sweetener that mimics the taste of brown sugar. You can sub with another granulated brown sugar sweetener / substitute of your choice such as brown Swerve or coconut sugar to make these pumpkin muffins paleo
- Coconut Oil – melted and cooled. Use refined if you’re not a fan of the coconut flavor. Any other neutral tasting oil, vegan butter, melted ghee or regular butter would work if not dairy-free.
- Pure vanilla extract – adds flavor, balances sweetness and makes this pumpkin bread delicious
Dry Ingredients
- Baking powder and baking soda: this combination of leaveners help the paleo chocolate pumpkin muffins rise
- Super fine blanched almond flour: our favorite gluten-free, paleo and low carb flour to use in place of all purpose flour
- Homemade pumpkin pie spice – you can use your favorite brand or make your own pumpkin spice with a combination of ground cinnamon, ground ginger, ground nutmeg, ground cloves and ground mace.
OPTIONAL ADD-INS:
- dairy-free sugar free chocolate chips – we use Lily’s
- chopped pecans or walnuts – or use pumpkin seeds or sunflower seeds for nut free
How to make Keto Pumpkin Muffins
PREP MUFFIN PAN AND PREHEAT OVEN: Preheat the oven to 375ºF. Grease or line a 12 pan muffin tin with paper liners and grease with coconut oil (it’s important to grease them otherwise they will stick to the liners).
MIX THE WET INGREDIENTS: In a large bowl, beat the eggs until fluffy then add the pumpkin puree, nut butter, low carb sweetener, coconut oil, milk and vanilla. Mix well until fully combined.
ADD THE DRY INGREDIENTS: Stir in the almond flour, pumpkin pie spice, baking soda and baking powder and mix until combined. Fold in the chocolate chips and nuts, if using.
DIVIDE BATTER: Divide the batter between the prepared muffin tins (I use a cookie scoop) and top with extra chocolate chips or pecans if desired.
- BAKE:Bake in preheated oven for 17-21 minutes or until a toothpick inserted into the center of a muffin comes out clean.
- COOL: Remove pan from oven and allow the muffins to cool in pan for 10 minutes.
Tips for the Best Keto Pumpkin Muffins
- Blot the pumpkin puree with a paper towel or cheesecloth: It’s important to remove any extra moisture from your pumpkin puree to prevent the bread from getting soggy.
- Measure your flours correctly using the spoon and scoop method. Do NOT scoop directly from the bag.
- Line your muffin pan with liners: Be sure to use parchment paper liners or silicone muffin liners for easier removal and clean-up.
Sugar Free Muffin Variations
Want to switch up this amazing low carb pumpkin recipe?
- Make a dairy-free or regular cream cheese filling with a mix of cream cheese, almond milk and your favorite low carb sweetener
- Top with a vegan cream cheese frosting for pumpkin muffins with dairy-free cream cheese
- Add a gluten free streusel topping
- For keto pumpkin muffins with coconut flour, use 1/4 cup of coconut flour in place of the almond flour
- Use coconut sugar for paleo pumpkin muffins
- Hemp seeds or flaxseeds – add an additional crunch and bumps up the fiber and protei
- Spread a dollop or a smear of nut butter or dairy-free cream cheese on your muffins for a delicious afternoon snack or after-dinner dessert
Storage and Freezer Tips
Storage
To store your gluten free pumpkin muffins, keep them in an airtight plastic bag in the refrigerator. They’ll stay good for 3-4 days. You can eat them cold or reheat them in the microwave!
How to Freeze Pumpkin Muffins
The great thing about these almond flour pumpkin muffins is that you can make them ahead of time since they freeze beautifully! You can make a double batch on your Sunday meal prep and then warm them up to enjoy them throughout the week.
Once the muffins are cooled, place them in a freezer bag and freeze for up to 3 months. Thaw at room temperature or in the microwave.
How many carbs in pumpkin muffins?
So you might be wondering are pumpkin muffins keto? Classic bakery pumpkin muffins are made with all purpose flour and sugar and do not fit into a keto diet.
Our recipe for low carb muffins are made with almond flour and monk fruit sweetener and the nutritional value for 1 keto muffin is:
- 201 calories
- 4 grams NET carbs = 8 grams Total carbs – 4 grams Fiber
- 6 grams protein
- 17 grams fat
What else you do with leftover canned pumpkin?
Recommended Tools You’ll Need For this Recipe:
- Muffin tin
- Large Mixing Bowl
More low carb recipes:
These Keto Pumpkin Muffins are soft, tender and full of delicious pumpkin spice flavor! They're easy to make in one bowl and make the perfect low carb breakfast or afternoon fall snack! They're also grain free, gluten free and include a paleo friendly sweetener option.
- 3 large eggs , room temperature
- 1/4 cup drippy almond butter
- 1/4 cup coconut oil , melted and cooled
- 3 tablespoons almond milk
- 1 cup canned pumpkin or pure pumpkin puree - NOT pumpkin pie filling
- 3/4 cup golden monk fruit sweetener OR coconut sugar for paleo
- 1 1/2 teaspoons pure vanilla extract
- 1 1/3 cups superfine blanched almond flour
- 1 tablespoon pumpkin pie spice
- 1 teaspoon baking powder
- 3/4 teaspoon baking soda
- 1/3 cup sugar free chocolate chips , (we used Lily's) plus more for topping if desired
- 1 1/2 Tablespoon chopped pecans
PREP MUFFIN PAN AND PREHEAT OVEN: Preheat the oven to 375ºF. Grease or line a 12 pan muffin tin with parchment paper liners and grease with coconut oil (it's important to grease them otherwise they will stick to the liners).
MIX THE WET INGREDIENTS: In a large bowl, beat the eggs until fluffy then add the pumpkin puree, nut butter, low carb sweetener, coconut oil, milk and vanilla. Mix well until fully combined.
ADD THE DRY INGREDIENTS: Stir in the almond flour, pumpkin pie spice, baking powder and baking soda and mix until combined. Fold in the chocolate chips and nuts, if using.
DIVIDE BATTER: Divide the batter evenly between the prepared muffin tins (I use a large cookie scoop) and top with extra chocolate chips or pecans if desired.
BAKE: Bake in preheated oven for 17-19 minutes or until a toothpick inserted into the center of a muffin comes out clean.
- Remove pan from oven and allow the muffins to cool in pan for 10 minutes.
Recipe Video
NUTRITIONAL VALUE CALCULATED WITHOUT SUGAR FREE CHOCOLATE CHIPS AND NUTS.
