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.
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.
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.
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.
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.
More Keto Pumpkin Recipes:
Originally Published November 21, 2017. Revised and Republished with new photos August 4, 2021.