These easy Keto Pumpkin Muffins are just that. Easy. The prep time for these is about 5 minutes and only requires one mixing bowl and a wooden spoon. They are a great breakfast or snack at any time of the year with just 4 net carbs. My low carb pumpkin muffins are also grain-free, gluten-free, dairy-free, sugar-free, and Trim Healthy Mama friendly.
In this free 5-day email series learn all my tips for incorporating a low-carb lifestyle into the life of your family.
I really enjoy pumpkin baked goods. I tend to crave them more in the fall but for the right pumpkin treat (like these keto pumpkin muffins), I can eat it any day of the year. This is funny because I don't care for pumpkin pie or pumpkin spice lattes.
But these almond flour pumpkin muffins, keto pumpkin bread , and low carb keto pumpkin cheesecake are some of my go-to low carb recipes as soon as September is on the horizon. In addition to my keto apple muffins , of course. Once October arrives it is all out pumpkin season anywhere you turn.
Ingredients Needed
This low carb pumpkin muffins recipe uses basic keto baking ingredients and pantry staples that you probably have on hand already.
Pumpkin Puree - canned or homemade work but the canned varieties tend to have a stronger pumpkin flavor. Just make sure not to choose a pumpkin pie filling with added sugar. If you make homemade save the seeds to make these spicy pepitas .
Almond & Coconut Flours - I use both flours in conjunction for the best texture and flavor in baked goods. Nut flours can be oily so the dryness of the coconut flour works well paired with nut flour.
Coconut Oil - I prefer to use butter-flavored or refined coconut oil so my low carb pumpkin muffins don't taste like coconut. You can sub in butter if you do not need these to be paleo or dairy-free.
Sweetener - I use my blend of xylitol, erythritol, and stevia but do offer alternatives in the recipe card. I have not tested these keto pumpkin muffins with a liquid sweetener like maple syrup or honey.
Cinnamon & Ginger - I like this combination more than pumpkin spice, personally, but you can sub in pumpkin pie spice if you prefer.
Coconut Milk - I used the carton of coconut milk but canned lite coconut milk or unsweetened almond milk are also fine.
Eggs - eggs are necessary for this muffin recipe. If you can't have eggs and try an egg replacer please let me know how they turn out.
Vanilla Extract - just a bit of vanilla brings out the flavors in the muffins. Maple extract also tastes great in these.
Baking Powder - make sure to check the date so your healthy pumpkin muffins rise properly.
How to Make Keto Pumpkin Muffins
My favorite type of recipe is when you just put everything in the bowl, stir, and bake. This keto pumpkin muffin recipe is that easy.
Step One: Preheat the oven to 350. Line 8 holes of a standard muffin tin with paper liners and spray with cooking spray.
Step Two: Simply stir together all the wet ingredients and all the dry ingredients. I just put the pumpkin puree, eggs, coconut oil, coconut milk, almond flour, coconut flour, sweetener , cinnamon, ginger, and baking powder in a large mixing bowl together and mix.
Step Three: Scoop the batter into the prepared muffin tins. The batter will be thick and will hold its shape as it bakes. I love all the nooks and crannies on the top of my keto pumpkin muffins but if you want to smooth out the batter that is fine too.
Step Four: Bake the keto muffins until they are golden and firm to the touch. They take about 45 minutes.
Optional Add-Ins & Variations
Sugar Free Chocolate Chips - Feel free to mix in any sugar free chocolate chips you enjoy. Semisweet chocolate, milk chocolate, dark chocolate, or even white chocolate chips.
Cream Cheese Filling - If you don't need these keto pumpkin muffins to be dairy-free go ahead and add a cream cheese swirl or filling to make keto pumpkin cream cheese muffins. Head over the my Black Bottom Cupcakes and just grab the recipe part for the filling.
Chopped Nuts - Mix in a few chopped walnuts or pecans for some more texture and a nutty flavor. I love to roast nuts before adding them for even more flavor. I just put them on a rimmed baking sheet and pop them into the oven at 400 for 6-8 minutes. Always watch them closely because they can burn easily.
Toasted Coconut - Coconut pairs really well well with pumpkin. If you haven't tried this combination yet you should. Just mix some toasted coconut flakes into the batter.
Cream Cheese Icing - Pipe on a swirl of keto cream cheese frosting to turn these from muffins into cupcakes.
Common Questions
What is in Pumpkin Spice?
Pumpkin spice is normally a combination of ground cinnamon, nutmeg, cloves, ginger, and allspice.
Can I Use Butter?
Yes, you can use regular butter in these gluten free pumpkin muffins if you don't need them to be dairy free. You can also use regular extra virgin coconut oil instead of refined or butter-flavored oil. With the regular coconut oil, you will have a faint coconut flavor in your muffins.
Can I Make These with Coconut Flour?
I recommend using sunflower seed flour in this pumpkin muffins recipe if you can't use almond flour. Sunflower seed flour can be used 1:1 in place of the almond flour. It is trickier to sub in all coconut flour. If you need a nut-free muffin check out my Coconut Flour Muffins !
How do I store muffins?
I keep all of my low carb and keto baked goods in the refrigerator. They last longer that way. These can be left on the counter for a day or two if you prefer. Keto pumpkin muffins do freeze well. Just wrap tightly with plastic wrap before freezing.
Ingredients
- ¾ cup pumpkin puree
- ¾ cup almond flour
- ½ cup coconut oil melted
- ½ cup coconut milk
- ⅓ cup coconut flour
- ¼ cup Joy Filled Eats Sweetener (or see alternatives in recipe notes)
- 2 eggs
- 1.5 teaspoon cinnamon
- 1 teaspoon baking powder
- ½ teaspoon ginger
Instructions
-
Preheat oven to 350. Put 8 paper liners in a muffin pan and spray with cooking spray.
-
Stir together all the ingredients. Put into the prepared muffin tin.
-
Bake for 40-45 minutes or until firm to the touch and golden around the edges.
Notes
Nutrition
More Keto Pumpkin Recipes:
Originally Published November 21, 2017. Revised and Republished with new photos August 4, 2021.
Carolyn says
These were very good! However, I did notice you mentioned adding vanilla but it is not in the recipe. I subbed yogurt for the coconut milk. I also wondered why there is no salt, so I added a pinch. I will be making these again!
Mary Jo Rizzo says
Can I use a baking blend similar to THM in place of the Almond and Coconut Flours?
Taryn says
Yes, that should be fine.
Jeanne says
Wow......this is the BEST pumpkin muffin recipe I've tried!! Thank you!!
Annemarie Laco says
If you don't want to use coconut flour, how much more almond flour to
Compensate for the coconut flour would you use?
Taryn says
Just replace the coconut with the same amount of almond flour plus 2 more tablespoons. If that batter seems too wet add another tablespoon or two of almond.
Tracy says
Can you use almond milk
Taryn says
Yes
Kari says
Mine turned out the consistency of pumpkin pie. Are they supposed to be that way? The tops were slightly burned so the should have been cooked long enough. I cooked them for 35 minutes in a convection oven.
Taryn says
These are moist but should not be as wet as a pumpkin pie. I'm not very familiar with convection vs regular ovens. You may have needed to cover them and bake a bit longer.
Kelly says
Mine were also similar to pumpkin pie consistency, but a little more cooked. I kind felt like they were still a little raw. I baked them in a regular oven for 47 minutes because I was afraid they weren't done. I have heard when you bake keto-style, the texture is a little wetter and almost raw-like. Is this true?
Taryn says
Did you sub any ingredients at all? These are moist but not wet.
Kara says
Can I use monkfruit sweetener or swerve?
Taryn says
Yes. Those aren't as sweet as my sweetener so you may want to use more. I'd suggest trying 1.5 times the amount.
Tara D York says
These are so easy to make and taste great. I'm so glad to find another recipe that I can eat without any guilt.
Joyce says
I don’t have butter flavored oil, could I use regular and add some butter extract
Taryn says
Sure! I prefer refined so you don't have a coconut taste.
Carol says
Could I use butter instead of butter flavored oil?
Taryn says
Yes
Ashley says
Hello! Thanks for sharing this! Could I substitute the same amount of THM baking blend for the coconut and almond flours? I don't have almond flour on hand. TIA
Taryn says
Yes, use a little bit less. The oat fiber makes it drier.
Samantha Dawn says
Love this sugar-free option!! Perfect for back to school lunches.
Britni says
Always on the look out for new healthy recipes, thank you!