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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! u003cbr/u003eu003cbr/u003eEat 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.

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

Name: Keto Pumpkin Muffin Recipe
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Ingredients: 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

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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.

Keto Pumpkin Muffins - by Primal Edge Health.

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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.

Golden brown pumpkin muffins cooling on a wire rack on white surface.

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.

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!

Six pumpkin muffins cooling on a wire rack.

Ingredients

Large eggs
Pumpkin puree – Make sure you are using straight pumpkin puree not pumpkin pie filling. If you’re not sure, check the ingredient list to make sure only pumpkin is listed.
Coconut oil – melted
Vanilla extract
Coconut flour
Sweetener – I suggest Lakanto golden, which is a wonderful sugar-free replacement for brown sugar. Use the code PRIMALEDGEHEALTH in checkout for 20% off.
Baking powder
Pumpkin pie spice
Ground cinnamon

Pumpkin muffin broken in half on a cooling rack.

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.

Step two: Mix wet ingredients

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

A mixing bowl containing brown dry ingredients.

Step three: Mix dry ingredients

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

Mixing pumpkin muffin batter in a stainless steel bowl with a wire whisk.

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.

Pumpkin muffin batter portioned into paper liners on a tray.

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.

Four pumpkin muffins in a muffin tin on a grey surface.

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.

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.

Three keto pumpkin muffins cooling on a wire rack.

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.

More Keto Pumpkin Recipes

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

Keto Pumpkin Muffin Recipe

Author: 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

Print Recipe Pin Recipe Save Recipe

Prep Time 10

Cook Time 25

Total Time 35

Course Bread, Breakfast

Cuisine American

Servings muffins

Calories 178 kcal