Name: Keto Pumpkin Muffins
Prep time: 10 min
Cook time: 20 min
Total time: 27 min
Ingredients: 1 cup almond flour; 1/4 cup brown sugar substitute; 1 tablespoon coconut flour; 1/2 tablespoon baking powder; 1 teaspoon pumpkin pie spice; 1/4 teaspoon salt; 1/2 cup pumpkin puree (canned or fresh); 2 large eggs; 1/4 cup unsweetened almond milk; 2 tablespoons almond flour; 1 tablespoon brown sugar substitute; 2 tablespoons chopped walnuts; 1/2 teaspoon cinnamon; 1 tablespoon butter (softened)

Laura Lynch

13
votes
7 Comments
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These Keto Pumpkin Muffins, made with almond and coconut flour, are fluffy and moist with a delicious walnut crumble on top. Each muffin has just 4 net grams of carbs.

» Also see our Keto Pumpkin Pancakes recipe and these 17 Keto/ Low Carb Breakfast Ideas.

SEE ALSO…

You don’t have to skip the joys of fall (read: delicious pumpkin desserts) just because you’re on a keto diet. There are plenty of ways to enjoy fall flavors with a low carb count, like these wonderful keto pumpkin muffins.

Made with both almond flour and coconut flour, these muffins have a fluffy and moist interior, with a sweet and spicy flavor. The walnut crumble on top is just the extra crunch they need. Also try keto cinnamon muffins to put you in the fall mood.

If you’re not going to eat these right away, be sure to store them in the refrigerator. The pumpkin will begin to ferment if left out.

What Flour to Use

There are many different ways you can make keto muffins, but this recipe uses a mix of almond flour and coconut flour. Both of these flours are needed to get the right consistency and texture, so I don’t recommend substituting with any other flour. The recipe won’t work the same way with other flours, or other ratios of these flours.

If you’re looking for a gluten-free pumpkin muffin instead, I recommend trying these Gluten-Free Chocolate Chip Pumpkin Muffins.

What Kind of Sugar Substitute to Use

I use allulose as a sugar substitute. You can use Swerve, monkfruit, Erythritol or Xylitol. It’s really up to you. The reason I use allulose is because it’s a no calorie no carb sweetener like erythritol, but it doesn’t have the cooling effect. I get allulose directly through Wholesome Yum. I think you’ll really like it, especially if you also don’t like the cooling effect.

Learn more about low-carb sweeteners and conversion here.

Ingredients You’ll Need

Almond and coconut flour – This recipe uses a mix of almond flour and coconut flour. Both of these flours are needed to get the right consistency and texture, so I don’t recommend substituting with any other flour.
Brown sugar substitute – I use allulose as a sugar substitute. You can use Swerve, monkfruit, Erythritol or Xylitol. It’s really up to you. The reason I use allulose is because it’s a no calorie no carb sweetener like erythritol, but it doesn’t have the cooling effect.
Baking powder
Pumpkin pie spice
Salt
Pumpkin puree – Be sure to buy pure pumpkin puree with no added sugar.
Eggs
Unsweetened almond milk – Regular milk is off limit because of the sugar so we are using unsweetened almond milk.
Topping ingredients – Almond flour, brown sugar substitute, walnuts, cinnamon, and butter.

How to Make Keto Pumpkin Muffins

Preheat the oven to 350° F. Add muffin liners to 6 slots in a muffin tin. You can also divide the batter in a 12 mini muffin pan, if you want.

Add all the muffin ingredients to a mixing bowl. Stir well to combine. Scoop the filling into each muffin liner, filling it just to the top of the liner.

Next, mix together the topping ingredients. Spread it evenly on the tops of each muffin.

Bake for approximately 20 minutes. Muffins are done when a toothpick inserted comes out clean.

I recommend eating these within a few days. And don’t leave them out on the counter for more than a day. They should be stored in the refrigerator if not eaten right away.

You can freeze these muffins after they’ve baked and cooled. They reheat well in the microwave.

Love this recipe? Try these Keto Blueberry Muffins or this Keto Lemon Mug Cake.

Frequently Asked Questions

How Many Carbs Are In These?

Each keto pumpkin muffin contains 4 net grams of carbs. That’s total carbs minus fiber and sugar alcohols. We have intentionally kept the size of the recipe to just 6 muffins so they are a treat and you don’t have a bunch of muffins sitting around begging to be eaten.

If you’re making these for a crowd, or for a family breakfast and you need more than 6, just double the recipe.

Is Pumpkin Keto Friendly?

You’re probably also wondering if pumpkin is actually okay on a keto diet, and the answer to that is yes, in moderation. These muffins use very little pumpkin puree per muffin, so there’s no problem with the pumpkin. Just be sure to buy pure pumpkin puree with no added sugar.

Can You Freeze These Muffins?

Yes. You can freeze these muffins after they’ve baked and cooled. Store in an air tight container for up to 3 months. They reheat well in the microwave.

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