Keto Pumpkin Muffins

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You can’t do pumpkin season without these keto pumpkin muffins! Soft, fluffy, and full of fall flavors you love, these muffins are gluten-free, dairy-free, and sugar-free, a great treat for anyone following a Whole30, paleo, or low-carb diet. Make a batch in just 30 minutes and enjoy the best of fall, guilt-free.

Once autumn is just around the corner, you can expect me to be in my kitchen making our favorite pumpkin recipes, from chocolate pumpkin bread to pumpkin soup and pumpkin spice syrup. This year’s pick is keto pumpkin muffins! 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.

Made with low-carb ingredients and no refined sugar, they’re perfect for anyone watching carbs, avoiding gluten, or just trying to feel better about what they eat. They make a nice grab-and-go breakfast, a good pair for coffee as an afternoon pick-me-up, or for meal-prepping so you can enjoy them all week.

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.

Why You’ll Love This Recipe

• Quick and easy: Just mix, pour, and bake.
• Cozy fall flavors.
• Guilt-free treat
• Customizable: Make this keto pumpkin muffin recipe your own by adding your favorite mix-ins or toppings.
• Freezer-friendly

How to Make Keto Pumpkin Muffins

Keto pumpkin muffins take about 35 minutes to make from start to finish. This recipe requires just 10 minutes of active, hands-on time and your oven will take care of the rest. I love how my kitchen fills with the warm aroma of pumpkin spice and everything nice, too!

Scroll to the bottom of this post for a printable recipe card with a full list of ingredients, measurements, and step-by-step instructions.

Ingredients You Need

• Ground cinnamon
• Eggs: Use large, fresh eggs for the best flavor. I usually do the float test to spot any rotten eggs in a batch.
• Pumpkin puree: Make sure to use straight pumpkin puree and not pumpkin pie filling. Check the ingredient list to be sure it is just one ingredient with no spices or sugar added. You can also use fresh if you have some on hand.
• Coconut oil: Use melted.
• Vanilla extract
• Coconut flour: Use the exact measurement of coconut flour, as a tablespoon too much can dry out your muffins.
• Sweetener: I suggest Lakanto golden, which is a wonderful sugar-free replacement for brown sugar.
• Baking powder
• Pumpkin pie spice: Use ready-made pumpkin pie spice or make your own by mixing ginger, allspice, or nutmeg.

Step-By-Step Instructions

Let’s make the best fall keto muffins! Simply mix the ingredients, pour the batter in muffin cups, and bake. 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 1: Prep

Preheat oven to 350F. Line a 6-cup muffin pan with liners and lightly grease or spray them with cooking oil.

Step 2: Mix wet ingredients

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

Step 3: Mix dry ingredients

Mix the dry ingredients (coconut flour, sweetener, baking powder, and spices) in a smaller bowl.

Slowly combine the dry ingredients with the wet ones. Stir until thoroughly mixed.

Step 4: Combine all ingredients together

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. 

Step 5: Pour the batter

Pour the batter into each of the 6 muffin cups. Top off the muffins with any remaining batter.

Step 6: Bake

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.

Substitutions

Missing some of the ingredients or prefer to use something else for these low carb pumpkin muffins? Here are some ideal swaps you can try:

• Pumpkin puree: If you don’t have pumpkin puree, swap it out with butternut squash or sweet potato puree. I haven’t tested these for this recipe yet, but they both offer similar texture and flavor.
• Coconut oil: Substitute with melted butter if you don’t mind the dairy. 
• Vanilla extract: Use maple or almond extract.
• Sweetener: Replace with granulated erythritol or monk fruit.
• Pumpkin pie spice: Try apple pie spice.

Expert Tips

• Serve warm or cold: I prefer these warm, but many enjoy it cold or at room temperature. I like to ask family and friends how they like it beforehand so I can prep accordingly.
• Rest the batter: Coconut flour absorbs liquid slowly, so give the batter 5 to 10 minutes to thicken before pouring into the muffin tin. This helps avoid soggy centers and improves the crumb.
• Don’t overmix: Once the dry ingredients are added, whisk just until combined. Overmixing can make the muffins dense instead of light and fluffy.
• Adjust the spice levels: Adjust the amount of pumpkin pie spice to your preference. If you love more spice, add extra cinnamon, nutmeg, or ginger for a deeper taste.
• Add mix-ins: Chopped pecans or walnuts, pumpkin seeds, sugar-free chocolate chips, or a swirl of cream cheese frosting are great choices.
• Grease lightly: Using lightly greased foil liners gives the best results, however, silicone muffin liners work too. Paper liners may cause the cupcakes to stick a little but not too badly.

How to Store This Recipe

Leftover keto pumpkin 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 1 month. They freeze well, so why not make a double batch? 

Always be sure to label them to keep track of freshness. Eat them cold or reheat them in the broiler or toaster oven.

What to Serve with Keto Pumpkin Muffins

Keto pumpkin muffins pair perfectly with a hot cup of coffee or a chai smoothie for a cozy breakfast or afternoon snack. For extra protein, enjoy them with a side of Greek yogurt or a hard-boiled egg. 

They also work well as a light dessert topped with a dollop of whipped cream or a smear of cream cheese. If you’re hosting brunch, serve them alongside a breakfast casserole or a savory egg bake for a balanced, low-carb spread.

More Keto Pumpkin Recipes

• Pumpkin keto cheesecake fluff
• Keto pumpkin bread recipe with coconut flour
• Low carb chocolate pumpkin bread
• Low-carb pumpkin soup
• Chicken keto curry with pumpkin

Keto Pumpkin Muffins (Gluten-Free, Dairy-Free, Sugar-Free, Low Carb)

Author: Jessica Haggard

You can't do pumpkin season without these keto pumpkin muffins! They're moist, fluffy, and packed with your favorite fall flavors, plus they’re ready in 35 minutes. With low-carb ingredients and no refined sugar, these muffins are perfect for anyone watching carbs, avoiding gluten, or just trying to feel better about what they eat.

4.66 from 82 votes

Print Recipe Pin Recipe Save Recipe Saved Recipe!

Prep Time 10 minutes mins

Cook Time 25 minutes mins

Total Time 35 minutes mins

Course Bread, Breakfast

Cuisine American

Servings 6 muffins

Calories 178 kcal

Ingredients

 

US CustomaryMetric

 

1x2x3x

• 4 large eggs
• ½ cup pumpkin puree
• ¼ cup coconut oil melted
• 1 teaspoon vanilla extract
• ½ cup coconut flour
• ¼ cup keto brown sugar substitute
• 1 teaspoon baking powder
• 2 teaspoon pumpkin pie spice
• ½ teaspoon ground cinnamon

Instructions

 

• 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.
• Mix the dry ingredients (coconut flour, sweetener, baking powder, and spices) in a smaller bowl.
• 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.

Notes

• Give the batter 5 to 10 minutes to thicken before pouring into the muffin tin to avoid soggy centers and improve the crumb.
• Overmixing can make the muffins dense instead of light and fluffy, so mix ingredients just until combined.
• Adjust the amount of pumpkin pie spice to your preference. You can also add other spices for a deeper flavor.
• Add mix-ins like chopped pecans, sugar-free chocolate chips, or a swirl of cream cheese frosting.
• Serve warm or cold. Ask family and friends how they like it so you can prep accordingly.

Serve: Pair with coffee or tea, serve with a side of Greek yogurt or a hard-boiled egg, or add to a brunch spread with a casserole or an egg bake.

Store: Keep leftovers in an airtight container in the refrigerator for up to a week, or in the freezer for up to 1 month. Eat them cold or reheat them in the broiler or toaster oven.

Nutrition & Macros

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

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