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Home » Picnic Desserts

Keto Pumpkin Muffins

Published: Sep 29, 2021 · Modified: Mar 29, 2024 by Kate O'Malley · This post may contain affiliate links. See end of article for more information · Leave a Comment


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Muffins are ideal for picnics due to their portability and versatility. They’re easy to bake, store, and carry, and the range of available flavors and styles is limitless.

My collection of sugar-free cake recipes proves sugar isn’t the be-all in baking. These low-carb Keto Pumpkin Muffins (like my Spinach Banana Muffins) show us you don’t have to scrimp on the sweets while trying to watch your diet.

Low carb pumpkin muffins displayed on a serving board with pumpkin seeds scattered around.
Jump to:
  • Here’s Why This Recipe Works
  • Ingredients
  • Recipe Variations and Substitutions
  • Step by Step Instructions
  • Recipe FAQs
  • Expert Tips
  • More Low-Carb Keto Dessert Ideas
  • Low Carb Keto Pumpkin Muffins

Here’s Why This Recipe Works

Keto pumpkin muffins are a perfect sweet treat without the guilty carbs. They are a great seasonal fall picnic dessert everyone can enjoy. They also make a convenient, healthy, sweet treat for a picnic brunch. And, being a no fridge required dessert, they are great for picnics.

Ingredients

Ingredients for pumpkin keto muffins.

See my recipe card below for a complete list of the ingredients with measurements and notes.

Recipe Variations and Substitutions

Pumpkin: As with my Jumbo Pumpkin Muffin recipe, make sure you use pumpkin puree (or make fresh pumpkin puree) instead of pre-bought pumpkin pie filling. Pumpkin pie filling already has sugars and spices added, whereas puree is just that—pumpkin puree.

Flour: I use almond flour for this recipe, but if you have a nut allergy or want to try something different, sunflower seed flour is a great nut-free alternative that can be used in a 1:1 ratio. Coconut flour is possible, but I recommend blending it with almond or sunflower seed flour due to its high absorbency. A general guideline is using about 1/4 to 1/3 cup of coconut flour for every 1 cup of almond flour.

Sweeteners: I use granulated monk fruit but you can use erythritol, allulose, or a stevia blend. The important thing is to adjust quantities based on the sweetness level of your substitute, as some sweeteners, such as stevia, are sweeter than sugar.

Optional Muffin Toppings: You can eat these delicious pumpkin spice muffins as is, or you can add some additional toppings. These are my favorites:

  • For a little extra sweetness, top the pumpkin muffins with cinnamon sugar: Mix ½ tsp of cinnamon with 2 tbsp of granulated sweetener. You can sprinkle the muffins with cinnamon sugar or brush the tops of the muffins lightly with melted butter and then coat them with cinnamon sugar.
  • Drizzle the muffins with melted dark chocolate.
  • Use both the cinnamon and sugar sprinkles and dark chocolate drizzle.
  • Top the muffins with crushed pecans before baking them.

Step by Step Instructions

Step 1: Preheat oven to 350F and prepare a 12 muffin tray with 12 muffin liners. Set aside.

Step-by-step process of mixing ingredients for ket pumpkin muffins.
  • 2: Beat the eggs in a large bowl and add pumpkin puree. Combine.
  • 3: Add the vanilla extract
  • 4: Add the melted butter and mix to combine.
  • 5: Add the sweetener.
  • 6: Add the baking powder.
  • 7: Add the pumpkin spice and combine.
Step-by-step cooking process for pumpkin muffins: step 8 - a cup of dry ingredients being added to a wet mix, and step 9 - the batter after combining dry and wet ingredients.
  • 8: Add almond flour to the wet ingredients.
  • 9: Stir until well combined.
A tray of freshly baked pumpkin muffins in a muffin tin.
  • 10: Divide the batter into 12 muffin liners. Bake at 350F for 25 minutes or until a toothpick comes out clean.
Freshly baked pumpkin muffins on a wooden board with sugar sprinkled on top.
  • 11: Let the muffins cool. Top with any of the recommended topping options, such as sugar, cinnamon, or chocolate.

Recipe FAQs

What is Pumpkin Spice

Pumpkin spice, often called pumpkin pie spice, combines warm and aromatic spices such as cinnamon, ginger, nutmeg, allspice, and cloves. While variations of this blend may omit one or two spices, the essence of pumpkin spice typically includes a balance of at least two or three of these components: 4 parts ground cinnamon, 2 parts ground ginger, 1 part ground nutmeg, and 1 part ground cloves. If using allspice, add it in a 1 part ratio as well.

How to Store Keto Pumpkin Muffins

Keto pumpkin muffins can be stored in an airtight container at room temperature for a day or two. Keep them in the refrigerator for longer storage, where they can last for up to a week. They can also be frozen for up to 3 months. You can thaw them at room temperature or warm them up in the microwave to serve.

Can I use homemade pumpkin puree instead of canned?

Absolutely. Homemade pumpkin puree can be used in place of canned puree. Just ensure it’s well-drained if it’s watery, as excess moisture can affect the muffin texture. The key is to aim for a consistency similar to canned pumpkin puree.

Expert Tips

  • Fill the Muffin Cups: Because keto flour doesn’t rise as much as traditional flour, don’t be scared to fill the muffin liners close to the top​.
  • Monitor Baking Time: Keto muffins can vary in baking time, so it’s important to check for doneness a bit earlier than the suggested cooking time. Use the toothpick test—insert it into the center of a muffin, and if it comes out clean, they’re done.
  • Expect a Thick Batter: Unlike traditional muffin recipes, the batter for keto pumpkin muffins will be thicker. This is normal due to the nature of almond flour.

More Low-Carb Keto Dessert Ideas

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Did you try these Keto Pumpkin Muffins? 

Please leave me a ⭐ rating below and let me know in the comments how you enjoyed them.

Keto pumpkin spice muffins on a wooden board.

Low Carb Keto Pumpkin Muffins

Kate O’Malley
This easy Keto Pumpkin Muffin recipe is deliciously moist and sweet without the guilty carbs.
5 from 1 vote
Print Recipe Pin Recipe
Prep Time 15 minutes mins
Cook Time 25 minutes mins
Total Time 40 minutes mins
Course Breakfast, Dessert, Snack
Cuisine American
Servings 12 Muffins
Calories 192 kcal

Ingredients
  

  • 3 eggs
  • 1 cup pumpkin puree
  • 2 teaspoons vanilla extract
  • ¼ cup melted butter
  • ½ cup sweetener - like erythritol or granulated monk fruit.
  • 2 teaspoons baking powder
  • 1 teaspoon pumpkin spice
  • 1 teaspoon ground cinnamon
  • 2 ½ cups almond flour

Instructions
 

  • Pre-heat oven to 350F and prepare a 12 muffins tray with 12 muffin liners. Set aside.
  • Beat the eggs in a large bowl, add pumpkin puree, vanilla extract, and melted butter; whisk to combine. 
  • Add sweetener, baking powder, ground cinnamon, pumpkin spice, and combine.
  • Add almond flour and stir until well combined.
  • Divide the batter into 12 muffins liners.
  • Bake at 350F for 25 minutes or until a toothpick comes out clean.
  • Let it cool completely before serving. See optional topping recommendations below.

Notes

Recipe Variations and Substitutions
Pumpkin: As with my Jumbo Pumpkin Muffin recipe, make sure you use pumpkin puree (or make fresh pumpkin puree) instead of pre-bought pumpkin pie filling. Pumpkin pie filling already has sugars and spices added, whereas puree is just that—pumpkin puree.
Flour: I use almond flour for this recipe, but if you have a nut allergy or want to try something different, sunflower seed flour is a great nut-free alternative that can be used in a 1:1 ratio. 
Sweeteners: I use granulated monk fruit but you can use erythritol, allulose, or a stevia blend. The important thing is to adjust quantities based on the sweetness level of your substitute, as some sweeteners, such as stevia, are sweeter than sugar.
Optional Muffin Toppings: You can eat these delicious pumpkin spice muffins as is, or you can add some additional toppings. These are my favorites:
  • For a little extra sweetness, top the pumpkin muffins with cinnamon sugar: Mix ½ tsp of cinnamon with 2 tbsp of granulated sweetener. You can sprinkle the muffins with cinnamon sugar or brush the tops of the muffins lightly with melted butter and then coat them with cinnamon sugar.
  • Drizzle the muffins with melted dark chocolate.
  • Use both the cinnamon and sugar sprinkles and dark chocolate drizzle.
  • Top the muffins with crushed pecans before baking them.
Expert Tips
  • Fill the Muffin Cups: Because keto flour doesn’t rise as much as traditional flour, don’t be scared to fill the muffin liners close to the top.
  • Expect a Thick Batter: Unlike traditional muffin recipes, the batter for keto pumpkin muffins will be thicker. This is normal due to the nature of almond flour.
  • How to Store the Muffins: The muffins can be stored in an airtight container at room temperature for a day or two. In the refrigerator, they can last for up to a week. They can also be frozen for up to three months. 

Nutrition

Serving: 1gCalories: 192kcalCarbohydrates: 15gProtein: 7gFat: 17gSaturated Fat: 4gPolyunsaturated Fat: 0.4gMonounsaturated Fat: 1gTrans Fat: 0.2gCholesterol: 51mgSodium: 118mgPotassium: 61mgFiber: 3gSugar: 4gVitamin A: 3356IUVitamin C: 1mgCalcium: 104mgIron: 1mg
Tried this recipe?Mention @picniclifestyle or leave a comment below.

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About Kate O'Malley

Picnic enthusiast, passionate cook, and the creative force behind Picnic Lifestyle. With a globe-trotting background and a keen eye for local ingredients, she's mastered the art of crafting delectable picnics and portable feasts (especially for long travel days). Kate's passion for al fresco dining comes alive in this guide, curating perfect picnics for every occasion.

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