Keto Pumpkin Muffins
Perfectly spiced, incredibly moist, and containing just 3.5 net carbs per muffin, these low-carb treats capture everything you love about traditional pumpkin muffins without the sugar crash. Whether you're meal prepping for busy mornings or seeking a satisfying afternoon snack that won't kick you out of ketosis, these muffins deliver the cozy autumn flavors you're craving while keeping your macros in check.
Equipment
- Muffin Tin
- Parchment Paper Liners or Silicone Cups
- Mixing Bowls
- Wire Cooling Rack
Ingredients
Dry Ingredients
- 2 cups almond flour finely ground
- 1/3 cup coconut flour
- 2 tsp baking powder
- 2 tbsp pumpkin pie spice
- 1/2 tsp sea salt
- 1/2 cup granulated erythritol or monk fruit sweetener
Wet Ingredients
- 3/4 cup pumpkin puree pure, not pumpkin pie filling
- 4 large eggs room temperature
- 1/3 cup melted coconut oil or butter
- 1 tsp vanilla extract
- 1/4 cup unsweetened almond milk
Optional Add-ins
- 1/2 cup chopped pecans or walnuts optional
- 1/4 cup sugar-free chocolate chips optional
- 2 tbsp pumpkin seeds for topping, optional
Instructions
- Preheat your oven to 350°F (175°C) and line a standard 12-cup muffin tin with parchment paper liners or silicone cups.
- In a large mixing bowl, whisk together the almond flour, coconut flour, baking powder, pumpkin pie spice, salt, and granulated sweetener. Break up any clumps in the almond flour with your fingers for a smoother batter texture.
- In a separate medium bowl, whisk together the pumpkin puree, eggs, melted coconut oil (or butter), vanilla extract, and almond milk until completely smooth.
- Pour the wet ingredients into the dry ingredients and gently fold together using a spatula until just combined. Be careful not to overmix—stopping when no dry streaks remain.
- If you're adding nuts or chocolate chips, fold them in now with just 2-3 strokes.
- Divide the batter evenly among the 12 muffin cups, filling each about 3/4 full. If using, sprinkle pumpkin seeds on top.
- Bake in the preheated oven for 22-25 minutes, or until a toothpick inserted into the center comes out clean and the tops are golden brown.
- Allow the muffins to cool in the pan for 5 minutes, then transfer to a wire rack to cool completely for at least 10 more minutes before serving.
Notes
- Use pure pumpkin puree, not pumpkin pie filling which contains added sugars
- Room temperature eggs prevent the coconut oil from solidifying in the batter
- Don't overmix the batter to ensure tender, not tough, muffins
- These muffins can be stored at room temperature for up to 2 days, refrigerated for up to 1 week, or frozen for up to 3 months
- For freezing, individually wrap cooled muffins in plastic wrap, then place in a freezer bag
- Room temperature eggs prevent the coconut oil from solidifying in the batter
- Don't overmix the batter to ensure tender, not tough, muffins
- These muffins can be stored at room temperature for up to 2 days, refrigerated for up to 1 week, or frozen for up to 3 months
- For freezing, individually wrap cooled muffins in plastic wrap, then place in a freezer bag
Nutrition
Calories: 185kcalCarbohydrates: 6.5gProtein: 5gFat: 16gSaturated Fat: 6gCholesterol: 62mgSodium: 165mgFiber: 3g
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