Keto Pumpkin Muffins

This keto pumpkin muffin recipe, courtesy of Taste of Home reader Holly Balzer-Harz of Malone, New York, delivers all the cozy, spiced flavor of fall with fewer carbohydrates than traditional pumpkin muffins. Made with nutrient-dense almond and coconut flours, these healthier muffins are packed with fiber, healthy fats and protein, making them extra satisfying and energizing.

Even if you’re not strictly following a low-carb or keto diet, they’re a wholesome, tasty treat you can feel good about. They’re naturally gluten free, can easily be made dairy free, and come together with simple pantry ingredients. They’re perfect for breakfast, as a snack, or even tucked into lunch boxes, and they’re easy to customize: Keep them classic, add nuts or seeds for crunch, or stir in a few chocolate chips for a little indulgence.

Ingredients for Keto Pumpkin Muffins

• Almond and coconut flours: These grain-free flours are keto friendly because they’re low in carbs and packed with fiber, healthy fats and protein to support balanced blood sugar. They behave a bit differently from regular all-purpose flour, so expect a slightly denser crumb. Almond flour provides a tender texture, while coconut flour absorbs moisture from the pumpkin and eggs, giving the muffins structure and keeping them from becoming too soft.
• Sugar substitute: We recommend using granulated allulose or monk fruit sweetener in this recipe. These sugar-free alternatives deliver sweetness without spiking blood sugar. Allulose is lower in calories than regular sugar and helps baked goods brown nicely, while monk fruit is a zero-calorie option.
• Baking powder: This leavening agent helps the muffins rise and stay tender. Ensure your baking powder is fresh; old or expired powder can make muffins dense.
• Baking spices: Pumpkin pie spice gives the muffins a warm, cozy fall flavor, while cinnamon combined with sweetener gives the tops of the muffins a little extra texture and warmth.
• Eggs: Eggs provide structure, moisture and richness to the muffins. Bring your eggs to room temperature before making the batter for smoother mixing.
• Canned pumpkin: Use pure pumpkin puree, not pumpkin pie filling. Pie filling contains sugar and spices that can alter the flavor and carb count of this recipe.
• Milk: Unsweetened almond milk keeps the batter moist without adding extra carbs or sugar. Regular cow’s milk and other plant-based milks also work, but they may increase the carbohydrate count.
• Butter: Melted butter adds richness and helps create a soft, tender texture. For a dairy-free swap, use melted coconut oil or vegan butter.
• Vanilla: A splash of vanilla balances the flavors and enhances the pumpkin’s natural sweetness.
• Walnuts: Chopped nuts are optional, but they add texture and nutty flavor. If you don’t have walnuts, swap in chopped pecans, almonds or even shelled seeds for a nut-free crunch.

Directions

Step 1: Mix the muffin batter

Preheat the oven to 350°F. In a large bowl, whisk together the almond flour, coconut flour, 1/2 cup of sweetener, baking powder, pumpkin pie spice and salt. In a separate bowl, combine the eggs, pumpkin puree, almond milk, melted butter and vanilla.

Add the wet ingredients to the dry ingredients and stir just until combined.

If using walnuts, gently fold them into the batter.

Editor’s Tip: Overmixing can make keto muffins dense instead of tender, so stir the wet and dry ingredients just until the batter comes together.

Step 2: Fill the muffin cups and add the topping

Line 18 muffin cups with paper liners and divide the batter evenly among them, filling each about three-quarters full.

In a small bowl, combine the remaining 1 tablespoon of sweetener with the cinnamon. Sprinkle the cinnamon mixture evenly over the tops of the muffins.

Editor’s Tip: For evenly sized, bakery-style muffins, use a spring-loaded ice cream or cookie scoop to portion the batter.

Step 3: Bake and cool the muffins

Bake the muffins for 25 to 30 minutes or until a toothpick inserted in the center of a muffin comes out clean. Cool the muffins in the pan for five minutes, then transfer them to a wire rack to cool completely.

Editor’s Tip: These keto pumpkin muffins will continue to set as they cool. Letting them rest briefly in the pan helps them firm up.

Pumpkin Keto Muffin Variations

• Try a nutty twist: Replace the walnuts with chopped pecans or almonds for a slightly different nutty flavor.
• Switch up the mix-ins: In addition to or in place of walnuts, stir in unsweetened shredded coconut for a tropical twist, fold in a handful of sugar-free chocolate chips for a sweeter treat, or add shelled pumpkin seeds or sunflower seeds for a nut-free crunch. For the best texture, keep the total volume of mix-ins to 1/2 cup.
• Add fruit: If you don’t need to keep these muffins strictly low-carb, try raisins, dried cranberries or chopped apples for natural sweetness and fruity flavor.
• Make mini muffins: Use a mini muffin tin to make bite-sized muffins. Simply reduce the baking time to 15 to 20 minutes and watch the muffins closely for doneness.

How to Store Keto Pumpkin Muffins

Once the muffins are completely cool, store them in an airtight container at room temperature for up to two days. For longer storage, refrigerate the muffins for up to one week. Keep in mind that the cold air in the fridge can slightly dry them out. For the best texture, let the muffins come to room temperature before serving them, or warm them briefly in the microwave or toaster oven.

Can you freeze keto pumpkin muffins?

Yes! These keto pumpkin muffins can be stored in the freezer for up to three months. Wrap each cooled muffin individually in storage wrap, then place them in a freezer-safe container or resealable bag. Thaw muffins overnight in the refrigerator, or warm them, one at a time, in the microwave for about 30 seconds.

Keto Pumpkin Muffin Tips

Are keto pumpkin muffins healthy?

Keto pumpkin muffins can be a healthy option when made with nutritious, whole-food ingredients. Almond flour, coconut flour and walnuts provide healthy fats, fiber and protein, while canned pumpkin adds fiber along with vitamins, minerals and antioxidants. Using a low-carb sweetener instead of sugar also helps keep carbohydrates and added sugars in check.

That said, a muffin is still a treat. Keto baked goods tend to be more calorie-dense than traditional versions because they contain more fat. For a balanced meal or snack, pair a keto pumpkin muffin with a protein-rich food, such as hard-boiled eggs or Greek yogurt, and fresh berries.

What sweetener works best for keto baking?

Granulated sugar-free alternatives, such as monk fruit, allulose or erythritol work best for keto baking. They measure similarly to regular sugar, but won’t spike blood sugar. I don’t recommend using stevia alone, as it’s very sweet and can easily overpower baking goods. Many zero-calorie sweeteners combine two or more sweeteners for a more balanced flavor and less aftertaste.

Can I make keto pumpkin muffins dairy-free?

Yes! To make keto pumpkin muffins dairy-free, use almond milk or another unsweetened plant-based milk instead of regular milk. Replace the butter with melted coconut oil or a vegan butter.

What mix-ins can you add to keto pumpkin muffins?

Walnuts add great crunch and a nutty flavor, but there are plenty of other keto-friendly mix-ins you could try. Try chopped pecans or almonds for a similar nutty bite, or stir in unsweetened shredded coconut for a bit of chewy texture. You can also mix in pepitas or sunflower seeds for a nut-free alternative.

For a sweeter option, fold a small handful of sugar-free chocolate chips into the batter. If you’re not following strictly low-carb or keto diet, you can also use higher-carb mix-ins, such as raisins, dried cranberries or regular chocolate chips.