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Keto Pumpkin Muffins

Dom Lorenzo
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This flavorful Keto Pumpkin Muffins recipe is the secret to making perfectly spiced, super moist, and fluffy muffins at home. Using almond and coconut flour, we have tailored this delicious and healthy alternative to a keto diet. Ergo, the muffins have fewer carbs and no sugar and gluten! Plus, they’re quick and easy to make, so you can enjoy the best of fall (and beyond) without missing a beat!

Four golden keto pumpkin muffins served on a white plate.
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Preparation And Cooking Overview

You can make these healthy pumpkin muffins at home in just 35 minutes. Start by mixing the dry and wet ingredients separately, then gently combine them in a bowl. Scoop the batter into a muffin tin, bake for 20-25 minutes, and enjoy the perfect fall treat with your favorite low-carb drink.

Chef's note

If you’re making these gluten-free muffins for your kids, try adding a simple cream cheese frosting on top—they’ll love the extra touch! Also, bake an extra batch and store them for quick, grab-and-go snacks. 

  • Prep Time: 10 minutes
  • Cooking Time: 25 minutes
  • Total Time: 35 Minutes
  • Difficulty Level: Easy
  • Recipe Makes 12 Servings
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Ingredients For This Keto Pumpkin Muffins Recipe

Ready to bake some healthy keto muffins? Here are all the ingredients you need: 

  • 1 cup almond flour
  • ¼ cup coconut flour
  • ½ cup erythritol or preferred keto sweetener
  • 1 teaspoon baking powder
  • ½ teaspoon baking soda
  • 1 tablespoon pumpkin pie spice
  • ¼ teaspoon salt
  • 1 cup pumpkin puree (unsweetened)
  • 3 large eggs
  • ¼ cup melted coconut oil
  • 1 teaspoon vanilla extract
  • ¼ cup unsweetened almond milk

Additional Ingredients

  • Chopped nuts or seeds: Add some chopped almond, walnut, pecan, or pumpkin seeds into the batter for added texture and nutritional value.
  • Sugar-free chocolate chips: Fold them into the batter for a touch of sweetness and a more indulgent muffin.

Ingredient Substitutions

  • Almond flour: If you are allergic to nuts or just need a nut-free version for a change, use finely ground sunflower seed flour instead of almond flour.
  • Erythritol: Not a fan of erythritol? Swap it with monk fruit sweetener or stevia, adjusting the amount to taste.

Cooking Tools Required

  • Mixing bowls
  • Whisk
  • Spatula
  • Muffin tin
  • Muffin liners (optional)
  • Ice cream scoop (for portioning batter)

Tools Substitute Options

  • Muffin tin: If you don’t have a muffin tin, use silicone muffin cups. You can place the cups on a baking sheet and put them in the oven.
  • Ice cream scoop: Use a big spoon instead of an ice cream scoop to pour the batter into the cups. 

How To Make Keto Pumpkin Muffins: Step-By-Step Guide

Cooking methods

  • Baking

Preparation steps

  1. Gather and measure all the ingredients.
  2. Line your muffin tin with liners or lightly grease each cavity with cooking spray.

Cooking instructions

  1. Preheat your oven to 350°F (175°C).
  2. Mix the dry ingredients — namely almond flour, coconut flour, baking powder, baking soda, pumpkin pie spice, and salt — in a large mixing bowl.
  3. In a separate bowl, whisk together the pumpkin puree, eggs, melted coconut oil, vanilla extract, almond milk, and erythritol until smooth.
  4. Combine the wet and dry ingredients until just mixed. Then, scoop the batter into the greased muffin tin, filling each cavity about ¾ full.
  5. Lightly tap the muffin tin on the kitchen counter to even out the batter and remove any air bubbles.
  6. Finally, bake the batter for 20-25 minutes, or until a toothpick inserted into the center of a muffin comes out clean.
  7. Let the muffins cool in the tin for 5 minutes. Then remove them from the tin and place them on a wire rack to cool completely before serving. 

Chef's pro tip

The most common mistake when making these pumpkin muffins is overmixing the batter, which makes the muffins dense. To avoid this, gently fold the wet and dry ingredients until just combined. Stop as soon as the dry flour disappears for soft, tender muffins!

What To Serve With Keto Pumpkin Muffins

Serve your pumpkin muffins warm with cream cheese or a pat of melted butter on top. Additionally, pair it with a cup of keto-friendly coffee or tea for a delicious breakfast or snack. 

How To Make It Healthier

  • Reduce sweetener: Use less erythritol if you prefer muffins with milder sweetness.
  • Boost fiber: Add one tablespoon of ground flaxseed to the muffin batter for extra fiber.
  • Use homemade pumpkin puree: Instead of buying canned pumpkin puree from the store, make it at home with keto-friendly ingredients.

Time-Saving Tips

  • Use pre-mixed spices: Using a pre-mixed pumpkin pie spice blend saves time and ensures consistent flavor.

What Can I Prepare Ahead Of Time?

  • Pumpkin puree: Make homemade pumpkin puree in advance by roasting half a pie pumpkin at 350°F for 45-60 minutes and blending the flesh. You can store the puree in the refrigerator for up to 4-6 days.

Storage And Reheating Instructions

Storage Tips

  • Refrigerator: Store the leftover muffins in an airtight container. They will keep for up to 5 days.
  • Freezer: Wrap each pumpkin muffin individually in plastic wrap and freeze. They will remain fresh for up to 1 month.

Reheating Method and Best Practice

  • Microwave the leftover muffins for 15-20 seconds or warm in a 300°F (150°C) oven for 5-10 minutes. For extra moisture, lightly brush them with butter before reheating.

Recipe Wrap-Up And Conclusion

This fool-proof recipe is how you make the most basic keto pumpkin muffin at home, without the need for pumpkin pie filling or any complicated steps. It’s a simple, fuss-free way to enjoy the cozy flavors of fall, using wholesome ingredients like almond flour and coconut flour. So whether you need a quick keto breakfast or snack, try this recipe and make the most of pumpkin season!

Check out this easy low-carb treat: Keto Blueberry Muffins

Frequently asked questions

Pumpkin is suitable for a keto diet when eaten in moderation. It has around 5-7 grams of carbohydrates per 100 grams, so one has to be careful of the portion size when using this vegetable.

Omitting the coconut flour from the recipe will make the batter too wet, resulting in crumblier muffins. We recommend using it for the best results. 

Since we use raw eggs in the batter, it's best not to store it in the refrigerator for the whole day. The safest bet would be just 3-4 hours.

Of course, you can use butter instead of coconut oil. If you don't need these pumpkin muffins to be dairy-free, add melted unsalted butter when mixing the wet ingredients.

📖 Recipe

Four golden keto pumpkin muffins served on a white plate.

Keto Pumpkin Muffins

These Keto Pumpkin Muffins are super moist, perfectly spiced, and incredibly yummy—making them the ultimate fall treat with the cozy flavors of pumpkin and a tender, fluffy texture!
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Course: Breakfast, Snack
Cuisine: American
Keyword: Fall Recipe, Pumpkin Recipe
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 12
Calories: 128kcal

Ingredients

  • 1 cup almond flour
  • ¼ cup coconut flour
  • ½ cup erythritol or preferred keto sweetener
  • 1 teaspoon baking powder
  • ½ teaspoon baking soda
  • 1 tablespoon pumpkin pie spice
  • ¼ teaspoon salt
  • 1 cup pumpkin puree unsweetened
  • 3 large eggs
  • ¼ cup melted coconut oil
  • 1 teaspoon vanilla extract
  • ¼ cup unsweetened almond milk
US Customary - Metric

Instructions

  • Preheat your oven to 350°F (175°C).
  • Mix the dry ingredients — namely almond flour, coconut flour, baking powder, baking soda, pumpkin pie spice, and salt — in a large mixing bowl.
  • In a separate bowl, whisk together the pumpkin puree, eggs, melted coconut oil, vanilla extract, almond milk, and erythritol until smooth.
  • Combine the wet and dry ingredients until just mixed. Then, scoop the batter into the greased muffin tin, filling each cavity about ¾ full.
  • Lightly tap the muffin tin on the kitchen counter to even out the batter and remove any air bubbles.
  • Finally, bake the batter for 20-25 minutes, or until a toothpick inserted into the center of a muffin comes out clean.
  • Let the muffins cool in the tin for 5 minutes. Then remove them from the tin and place them on a wire rack to cool completely before serving.

Nutrition

Nutrition Facts
Keto Pumpkin Muffins
Amount Per Serving
Calories 128 Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 5g31%
Trans Fat 0.004g
Polyunsaturated Fat 0.3g
Monounsaturated Fat 1g
Cholesterol 41mg14%
Sodium 123mg5%
Potassium 95mg3%
Carbohydrates 14g5%
Fiber 3g13%
Sugar 1g1%
Protein 4g8%
Vitamin A 3238IU65%
Vitamin C 1mg1%
Calcium 55mg6%
Iron 1mg6%
*

Nutritional values are estimates only and do not include carbs from sugar alcohols.

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