keto pumpkin muffins coconut flour featured

Dairy-Free Keto Pumpkin Muffins

posted in: Recipes

Extra moist Keto Pumpkin Muffins with coconut flour perfectly fit keto macros. As the weather turns, these make a great warm and cozy breakfast, full of fall flavors! 100% dairy-free, low-carb, and sugar-free.

With 6 simple keto-friendly ingredients, 5 easy steps, and 30 minutes your kitchen will soon be smelling of cinnamon.

The process behind these muffins is surprisingly easy!

Begin by preheating the oven. Next, gather all the ingredients. Combine them in one single bowl and mix well. Pour the batter into a greased or lined 12-cup muffin pan. Make sure each well fills evenly.

Pop them in the oven for 20 minutes and patiently wait until they are golden and firm on top. Remove from heat and set aside to cool.

Finally, serve warm. Leftovers may be saved in the refrigerator and eating cold or reheated. They are great for packing into lunch as they are compact and will not spill. 

Cooking Tips for Keto Pumpkin Muffins with Coconut Flour

keto pumpkin muffins coconut flour stack

Coconut flour is my preferred flour for keto baking. When combined with egg, it creates a light and fluffy base and soaks in all the flavor of pumpkin, cinnamon, and ginger.

In addition to the useful culinary functions of coconut flour, it is also low in oxalate. The oxalate level in coconut flour stands in significant contrast to almond flour, the other most popular keto-friendly flour, which has exceptionally high amounts of oxalate.

You might be shocked at the profound impact oxalate can have on your health. If you are hearing about oxalate for the first time, I recommend you review my list of high and low oxalate foods available in our free Member’s Area. The downloadable 4-page pdf has a keto food list, general food list (so you can help your family too), and additional resources like the Primal Edge Health Podcast with Sally K. Norton, a leading expert on oxalate research.

Now, more about the recipe!

  • I recommend using a handheld or stand up electric mixer to combine the ingredients. Mix just long enough to incorporate the batter evenly, don’t go crazy and overbeat it
  • I made these in a standard 12 cup muffin pan. If you have children or want to serve pumpkin muffins at a holiday get together, you may also use a 24 cup mini muffin pan. This will make twice as many, half-size muffins.
  • Use your favorite pumpkin pie spice blend, learn how to make your own in The Ketogenic Edge Cookbook.
  • Did you know there are different types of cinnamon? Ceylon (also called “sweet”) cinnamon or Cassia cinnamon are both excellent.
  • An added ¼ tsp each of ground nutmeg, cardamom, star anise, allspice, and/or clove will enhance the muffins with more warm fall flavors. (Mountain Rose Herbs is my favorite place for organic herbs and spices).
  • Feeling fancy? Add 2 tablespoons of chocolate cacao nibs to the batter or grate white chocolate cacao butter on top of each muffin. Both add-ins are delicious!
  • If you want to make this recipe ahead of time, you may! These cups are freezer friendly and work well in weekly meal prep.
This post may contain affiliate links. Primal Edge Health LLC may receive a small commission at no extra cost to you for any orders made through these links. All thoughts and opinions are my own and I never promote something I wouldn’t use myself.

This recipe yields 12 muffins. If you adapt the recipe for a mini muffin pan, there will be 24 muffins. Adjust macros accordingly.

I love these muffins served with a hot Keto Chai Tea Latte!

With only 1.5 g net carbs per serving, Dairy-Free Keto Pumpkin Muffins are a delicious, guilt-free way to enjoy seasonal pleasures while still following keto macros.

This recipe is 100% gluten-free, grain-free, paleo, low-carb, ketogenic, sugar-free, nut-free, and dairy-free!

Sugar-Free Pumpkin Muffins

A pinch of sweetness (without the blood sugar roller coaster and crazy mental/emotional triggers) is made possible in this recipe by Lakanto’s Monkfruit sweetener.

Save 20% on LAKANTO products with our coupon code PRIMALEDGEHEALTH

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LAKANTO Monkfruit Sweetener is

  • TASTES LIKE SUGAR: Contains zero net carbs, zero calories, and is zero-glycemic. Perfect for cookies, coffee, desserts, and other sweet, sugar-free treats.
  • 1:1 SUGAR REPLACEMENT: Lakanto Monkfruit Sweetener matches the sweetness of sugar, helping you fill your kitchen with a healthy cup-for-cup alternative to ordinary baking and cooking ingredients.
  • LIFESTYLE FRIENDLY: Works with ketogenic, diabetic, candida, paleo, vegan, low-carb, low-sugar, non-GMO, and all-natural diets.
  • INGREDIENTS: The perfect mix of monk fruit extract and erythritol with no fiber, no maltodextrin, and no artificial flavoring or sweeteners.


I use Lakanto exclusively. If you don’t have it available, substitute with liquid stevia drops to taste or equal amounts of a different brand of monkfruit sweetener or pure erythritol instead.

FOLLOW PRIMAL EDGE HEALTH on INSTAGRAM, PINTEREST and FACEBOOK for more low-carb, ketogenic recipes and diet tips!

keto pumpkin muffins coconut flour featured

Dairy-Free Keto Pumpkin Muffins

Light and extra moist, these pumpkin muffins are made to fit keto macros. Perfect for a grab and go breakfast, they are 100% dairy-free, low-carb, and sugar-free.
5 from 5 votes
Print Pin Rate
Course: Bread, Breakfast
Cuisine: American
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 12 muffins
Calories: 19.71kcal



  • Preheat the oven to 350* F / 177* C.
  • Combine all ingredients in a medium mixing bowl. Blend with an electric mixer or whisk.
  • Pour batter into a standard sized 12-cup muffin pan, greased or lined with paper or reusable liners.
  • Bake for 20 minutes until golden and firm on the top.
  • Remove from the oven, set aside to cool. Serve warm or cold.

Macros and Nutrition

Nutrition Facts
Dairy-Free Keto Pumpkin Muffins
Amount Per Serving (1 muffin)
Calories 19.71 Calories from Fat 5
% Daily Value*
Fat 0.59g1%
Saturated Fat 0.53g3%
Cholesterol 1.86mg1%
Sodium 8.45mg0%
Potassium 21.03mg1%
Carbohydrates 3g1%
Fiber 1.52g6%
Sugar 0.6g1%
Protein 0.67g1%
Vitamin A 1588.72IU32%
Vitamin C 0.51mg1%
Calcium 4.93mg0%
Iron 0.31mg2%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Mention @PrimalEdgeHealth or tag #pehrecipe so I can repost my favs!

More Keto Fall Recipes to Try

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keto pumpkin muffins coconut flour

8 Responses

  1. Emmeline
    | Reply

    5 stars
    Tis pumpkin muffins look delicious! I have a hard time finding pumpkin puree in Sweden though – do you think I can make my own pumpking puree to use?

    • Jessica Haggard
      | Reply

      Yes 100%! It’s very easy to make. Boil the pumpkin and puree in a blender or food processer. It’s easy!

  2. Suzy
    | Reply

    5 stars
    This sounds so good! We love pumpkin muffins! Can’t wait to try them with the coconut flour!

  3. Megan Ellam
    | Reply

    5 stars
    These look delicious. I love pumpkin pie spice with just about everything. I will have to give these a go soon. Thanks for sharing Jessica.

  4. Tonje
    | Reply

    5 stars
    This recipe is fantastic!!

  5. Justine Howell
    | Reply

    Pumpkin anything is our fave, love that they’re gluten free too.

  6. Anita
    | Reply

    5 stars
    Oh, these looks absolutely delicious. And I’m stoked that this even use coconut flour! I’m trying to find more recipes with coconut flour ever since I buy a big batch of the stuff. 🙂

    • Jessica Haggard
      | Reply

      Coconut flour is great to buy in bulk and keep in the pantry. I do the same! It’s always on hand when I’m ready to bake.

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