Keto Pumpkin Muffins
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My keto pumpkin muffins are super moist, fluffy, and full of pumpkin flavor. No flour needed, they use just six ingredients and have 3 grams of carbs each.
Confession- Pumpkin is NOT a seasonal food in my household, and my keto pumpkin muffins are a big reason why. My family loves them more than any other baked good because they’re easy, made with just six pantry staples, and are good for you.
Unlike my other keto muffin recipes, this one is completely flourless – no coconut flour, no almond flour – which makes them extra moist and almost fudgy in the middle (think my keto pumpkin pie in muffin form). The batter comes together in the blender, and you can keep them classic or add your favorite mix-ins.
Key Ingredients
Find the printable recipe with measurements below.
- Pumpkin puree. 100% unsweetened pumpkin puree (not pumpkin pie filling). Skip the canned variety and make my homemade pumpkin puree.
- Almond butter. Smooth and creamy almond butter with no added sugar. I tested these with peanut butter, and it worked just as well, but you can taste the peanut butter. Cashew butter or tahini are also good options.
- Keto maple syrup. Keeps the muffins moist while adding sweetness. I recommend my homemade keto maple syrup– it’s cheaper than store-bought and tastes even better.
- Eggs. Room temperature. You may think four eggs are a bit much, but trust me, they help with the stability, seeing as we skip the flour.
- Baking soda. Gives a little stability to the muffins.
- Pumpkin pie spice. For those lovely warming fall spices.
- Mix-ins. Optional, but I like to fold through some sugar free chocolate chips.
How to make keto pumpkin muffins
Step 1- Make the batter: Add all the ingredients to a blender or food processor. Blend until smooth. If using chocolate chips, fold them through at the end.
Step 2- Assemble: Transfer the muffin batter to a 12-count muffin tin lined with muffin liners.
Step 3- Bake for 17-20 minutes. Remove the muffins from the oven and let them cool completely before removing them from the muffin tin.
★★★★★ REVIEW
“Um, these are just pure divinity, and so easy to make! I’ve got a lot of health issues that severely limit my energy, and finding really good, low-carb recipes I can actually do is a gift. Thank you for this fantastic recipe. Gobsmacked.” – Elyse
Arman’s recipe tips
- Do not overbake the muffins, as they continue cooking as they are cooling down. I recommend checking at the 17-minute mark.
- Avoid overblending the batter, as it can affect the overall texture of the muffins. I learned in culinary school that overmixing will result in the baked muffins sinking in the middle as they cool down.
- Please line the muffin tin! Trust me- I’ve taken one for the team, and without liners, you’ll end up with crumbs instead of muffins.
- If you don’t follow a strict low-carb diet, standard maple syrup or honey will work.
Frequently asked questions
I recommend using a blender or food processor. When testing this with just a mixing bowl, the batter wasn’t as cohesive. If you don’t have one, microwave the almond butter and maple syrup first to make mixing easier.
I purposely developed this recipe to be flourless, so adding almond or coconut flour will change the texture and make the muffins dense rather than fudgy.
More keto pumpkin recipes
If you tried this Keto Pumpkin Muffins recipe, please leave a star rating and comment. It helps others thinking of making this.
Keto Pumpkin Muffins
Video
Ingredients
- 1 1/3 cups almond butter or peanut butter
- 2/3 cup pumpkin puree
- 1/3 cup keto maple syrup
- 4 large eggs
- 1/2 teaspoon baking soda
- 1 tablespoon pumpkin pie spice
Instructions
- Preheat the oven to 350°F (180°C). Line a 12-count muffin tin with muffin liners and set aside.
- In a blender or food processor, add the almond butter, pumpkin puree, keto maple syrup, eggs, baking soda, and pumpkin pie spice and blend until just combined. If using chocolate chips, fold them through at the end.
- Evenly distribute the muffin batter amongst the muffin liners. Bake the muffins for 17-20 minutes or until the edges are firm. Check at the 17-minute mark to ensure they don't overbake.
- Remove the muffins from the oven and let them cool in the pan completely, before serving.
Notes
- Mix-ins: I added 1/2 cup of sugar-free chocolate chips to the batter. This is completely optional.
- No food processor or blender? You can use a mixing bowl, but microwave the almond butter and syrup for 30 seconds and whisk before adding to the mixture.
- Swap almond butter: For peanut butter (a little overpowering), cashew butter, sunflower seed butter, or tahini.
- TO STORE: Muffins should always be stored in the refrigerator, covered. They will keep well for up to 1 week.
- TO FREEZE: Place leftovers in a ziplock bag and store them in the freezer for up to 6 months.
Can I cook in a 9×13 in glass dish? I love love your blog you have so many interesting recipes. Thanks Joan
Thank you Joan. You certainly can but just be aware that you might need to adjust the baking time – the batter will be spread more thinly so might not need as long 🙂
Could I pour this a batter into a loaf pan and make a pumpkin loaf instead of muffins? Or would that probably not turn out well? Thanks!
Hi Genny- You could try! The batter is similar to one of my blondie recipes, so I think it should work okay- It will puff up as it bakes but deflate when it cools 🙂
Thanks so much Arman! I tried it in the loaf pan and it turned out great. Just had to cook it about 10 extra minutes. Delicious!