Keto Pumpkin Muffins (Dairy Free, Gluten Free, Low Calorie)

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Make these Keto Pumpkin Muffins with Coconut Flour and enjoy the classic fall flavors without the carbs! With only 5 main ingredients, these muffins are gluten-free, sugar-free, and dairy-free! They make a great treat for anyone following a Whole30, paleo, or low-carb diet, as they are rich in healthy fats yet low in calories.

Dairy-Free Low-Carb Pumpkin Muffins

Just because you omit certain foods does not mean you have to sacrifice any flavor or texture. These muffins are here to prove it!

Pumpkin muffins are such a classic treat during this time of the year. What’s not to love about them? The texture is rich and velvety thanks to pumpkin puree and the warm spices are fabulously cozy. 

The best part is this sweet comfort food is free from common allergens like dairy, grains, and gluten, making it a wonderful dessert everyone can enjoy. So whether you’re following Whole30, paleo, or keto diet – these pumpkin muffins need to be on regular rotation in your kitchen this fall. 

This delectable treat is made using the most basic keto pantry staples. You likely have all the ingredients on hand and can whip these up in no time. 

With a perfectly moist and fluffy interior, these keto pumpkin muffins are also super freezer friendly. So, if you want to make this recipe ahead of time, you may! Feel free to double the recipe and keep them in the freezer for easy meal prep.

Love baking? I highly recommend The Ultimate Guide to Low-Carb Baking for all you need to know about sugar-free, family-friendly sweet and savory baked goods.

whole 30 pumpkin muffins

Is Pumpkin Keto-Friendly?

Are you surprised to see pumpkin listed in a keto recipe? Pumpkin is actually very keto-friendly when enjoyed in moderation.

Even though it’s classified as starch by the American Diabetes Association, it has the least amount of net carbs when compared to potato, corn, butternut squash, and parsnip, among others.

Additionally, pumpkin is also rich in fiber, which not only comes with certain health benefits but also helps offset whatever carbs it does contain. 

Furthermore, this recipe only uses ½ cup of pumpkin puree, which is then further divided into 6 muffins. This comes out to only about 2.5 tablespoons of pumpkin puree in each muffin or, in macro-nutrient terms 3 net carbs per serving.

But don’t forget that all good things should still be enjoyed in moderation. Thankfully, with healthy high-fat ingredients like coconut oil and coconut flour, one muffin can satisfy that sweet tooth and curb a sugar craving. 

is pumpkin keto diet friendly approved

How to Make Keto Pumpkin Muffins

Gather 5 ingredients plus spices, and you’re halfway to making coconut flour pumpkin muffins in just 35 minutes!

In just a few steps and 10 minutes of active, hands-on time, your kitchen will soon be filled with the warm aroma of pumpkin spice and everything nice.

This simple pumpkin muffin batter is conveniently mixed in a bowl with a spoon. No electric mixer is necessary. So grab your bowl, spoon, and muffin pan and let’s get started!

sugar-free pumpkin muffin


pumpkin coconut muffins

Step-By-Step Directions

Follow these simple directions, and you can’t go wrong!

We’ll start by mixing the dry ingredients and the wet ingredients in two separate bowls. Then, we’ll combine the two and create a luscious batter ready to bake into delicious pumpkin muffins.

The hardest part about this recipe is waiting patiently for the muffins to cool completely. Coconut flour is crumbly when hot and fresh from the oven, so be sure to let it rest and cool before eating.

Step one: Prepare the muffin pan

Preheat the oven to 350 degrees Fahrenheit. Line a 6-cup muffin pan with cupcake liners and grease or spray them with cooking oil. Using lightly greased foil liners gives the best results, however, silicone liners work too. Paper liners may cause the cupcakes to stick a little but not too badly. 

best keto recipe for fall

Step two: Mix wet ingredients

In a medium mixing bowl, combine the wet ingredients (eggs, pumpkin puree, coconut oil, and vanilla extract).

coconut flour muffin recipe

Step three: Mix dry ingredients

In a small bowl, combine the dry ingredients (coconut flour, sweetener, baking powder, and spices).

healthy fall muffin recipe

Step four: Combine all ingredients together

Add the dry ingredients to the wet ingredients and stir with a large spoon or sturdy whisk until thoroughly mixed.

sugar-free fall treat

Step five: Fill the muffin pan

Using a ¼ cup measuring cup, (you can use the same one you used to measure oil and sweetener), generously scoop a rounded cupful of batter and fill each of the six lined muffin wells. Top the muffins with any remaining batter. 

easy pumpkin muffin recipe

Step six: Bake

Bake the muffins for 25 minutes or until a toothpick inserted into the center comes out clean. Remove the muffins from the pan and cool on a wire cooling rack until completely cooled.

For best results, wait to cool the muffins completely before eating. Coconut flour can be very crumbly when still hot. You want fluffy and moist muffins, not a pile of crumbs, so be patient!

If you’re using paper liners, pull them slowly from the top of the liner down to the bottom. Apply a little resistance to the liner with your finger as you pull it away from the muffin. Run your finger under the muffin as it’s separating from the liner.

sugar-free pumpkin muffin

Keto Pumpkin Muffin Nutritional Info

This recipe makes 6 muffins. But remember, you can easily double the recipe to make 12 muffins. 

Each serving contains:

  • 178 calories
  • 6 g protein
  • 14 g fat
  • 9 g total carbs
  • 6 g fiber
  • 3 g net carbs

Please note that the nutritional value will change if you substitute ingredients. Use a nutrition app like My Fitness Pal to recalculate and reflect your changes.

whole30 pumpkin muffins

Sugar-free Pumpkin Muffins FAQ

How many carbs in a pumpkin muffin?

These coconut flour pumpkin muffins are great for those who are following a low carb and keto diet because they are naturally low in carbs. They only have 9 grams of carbs and 6 grams of fiber bringing the total net carb count to a bare 3 grams.

What is pumpkin puree?

Pumpkin puree is nothing more than plain cooked pumpkin that has been mashed. Be careful not to use canned pumpkin pie filling as that is not keto-approved. Look for canned pumpkins that says “100% pumpkin puree” or simply “canned pumpkin.” Check the ingredient list to be sure it is just one ingredient with no spices or sugar added.

Alternatively, you can make a homemade version by mashing cooked pumpkin. Substitute in equal measurements.

How to store low-carb pumpkin muffins?

Leftover muffins may be kept in an airtight container in the refrigerator for up to a week. If freezing, store in a freezer bag or container for up to 6 months. Always be sure to label them, so you remember what they are! 

Eat them cold or reheat them in the broiler or toaster oven. They are great for taking on the go since they are compact and will never give you a messy spill.

pumpkin coconut muffins

More Keto Pumpkin Recipes

A batch of golden-brown pumpkin muffins on a wire rack.

Keto Pumpkin Muffin Recipe

Jessica Haggard
Make these Keto Pumpkin Muffins with Coconut Flour and enjoy the classic fall flavors without the carbs! With only 5 main ingredients, these muffins are gluten-free, sugar-free, and dairy-free! They make a great treat for anyone following a Whole30, paleo, or low carb diet, as they are rich in healthy fats yet low in calories.
4.66 from 82 votes
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Course Bread, Breakfast
Cuisine American
Servings 6 muffins
Calories 178 kcal



  • Preheat oven to 350 °F. Line a 6-cup muffin pan with liners and lightly grease or spray them with cooking oil.
  • Combine the wet ingredients (eggs, pumpkin puree, coconut oil, and vanilla extract) in a medium mixing bowl.
    4 large eggs, ½ cup pumpkin puree, ¼ cup coconut oil, 1 teaspoon vanilla extract
  • Mix the dry ingredients (coconut flour, sweetener, baking powder, and spices) in a smaller bowl.
    ½ cup coconut flour, ¼ cup Keto brown sugar substitute, 1 teaspoon baking powder, 2 teaspoon pumpkin pie spice, ½ teaspoon ground cinnamon
  • Slowly combine the dry ingredients with the wet ones. Stir until thoroughly mixed.
  • Use a ¼ cup measuring cup (the same one you used for the oil or sweetener is fine) and generously scoop a rounded cupful of batter. Pour the batter into each of the 6 muffin cups. Top off the muffins with any remaining batter.
  • Bake for 25 minutes until a toothpick inserted in the center comes out clean. Remove the muffins from the pan and cool on a wire cooling rack to cool completely.


Use the code PRIMALEDGEHEALTH in checkout for 20% off Lakanto’s brown sugar substitute. See link in the ingredient list.

Nutrition & Macros

Serving: 1muffinCalories: 178kcalCarbohydrates: 9gProtein: 6gFat: 14gSaturated Fat: 10gSodium: 70mgFiber: 4gNet Carbohydrates: 5g

To obtain the most accurate representation of the nutritional information in a given recipe, please calculate the nutritional information with the actual ingredients and amounts used, using your preferred nutrition calculator. Under no circumstances shall the this website and the author be responsible for any loss or damage resulting for your reliance on the given nutritional information.

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This post was originally published in October 2019; later update with better directions, tips, and new images in October 2022.

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42 thoughts on “Keto Pumpkin Muffins (Dairy Free, Gluten Free, Low Calorie)”

  1. 5 stars
    I’m so happy with how these muffins turned out. Between the coconut oil and pumpkin, they were super moist with just the right touch of warm spices. Perfect for fall.

  2. Thanks for the great recipe. This was my first time using coconut flour and the muffins turned out great, with the right amount of spices. I froze a couple for later too.


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