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It’s fall! Fall is finally here! And that means pumpkin everything. Who’s basic in here? Instead of a spice latte I made keto pumpkin muffins instead. Nothing beats a warm pumpkin muffin for breakfast on a cool fall morning with your coffee.
These low carb pumpkin muffins are easy to make and are the perfect amount of spice. My husband even told me that they remind him of pumpkin pie and required whipped cream on to.
The carbs in these muffins are lower than other muffins as well! Total carbs including the sweetener is 6.1 with 2.5 fiber grams. Making these pumpkin muffin carbs only 3.6 net. 🙂
- Heavy Whipping Cream
- Puree Pumpkin
- Coconut Flour
- Almond Flour
- Baking Powder
- Xanthan Gum
- Pumpkin Pie Spice
- Vanilla Extract
- Pure Monk Fruit Extract
Is Pumpkin Keto?
Yes pumpkin is keto. Any food can really be keto, as long as it keeps you in a state of ketosis. They even have some added nutrients such as vitamin A, vitamin C, and potassium.
Can I Puree My Own Pumpkin?
If you do not have any canned pumpkin puree that’s sugar free, you can puree your own. I actually had a viewer do this and their low carb pumpkin muffins turned out great.
Why Xanthan Gum?
I have learned over the past few years that if I use xanthun gum in baked goods, it comes out more like bread. The xanthan gum gives these muffins just the right kind of texture you would expect from a carb loaded muffin.
If you don’t have xanathan gum or it affects you, you can leave this ingredient out and it will still taste great. A viewer of mine, didn’t have this ingredient and still enjoyed the muffins.
The image below is a view muffin that pureed their own pumpkin and did not use xanathan gum. It’s slightly different looking, but still looks great.
Why Coconut Flour and Almond Flour?
Both coconut flour and almond flour are used in keto and low carb baked goods. So why not just use one then? I have found that combining the two produces the best results for it’s texture.
Each flours have different properties. Almond flour has more fat than coconut flour. In addition, almond flour has less carbs compared to coconut flour. Coconut flour soaks up more liquid. It’s a science experiment when playing with low carb flours.
With these differences in the flours, I like to combine the two to get the right texture and still keep the carbs lower.
When I started baking keto recipes, I purely used erythritol. Over time I graduated to a mix of erthritol and monk fruit. Now, in my recipes I mostly use pure monk fruit extract.
I use this keto sweetener because it does not spike your blood sugar and it provides zero carbs.
Erthritol does not spike your blood sugar, but it still counts towards total carbs.
So, to keep the total carbs down in all of my recipes, I use pure monk fruit. I sometimes use the monk fruit liquid drops as well.
This recipes does use heavy whipping cream but you can make it dairy free still. I have not tested it, however, people have used coconut cream as a heavy whipping cream replacement before. You could also use 1 tablespoon of water instead.
These sugar free muffins are a great base to start. However, you kick it up a notch a few ways. You can make them a keto pumpkin chocolate chip muffin or even add some cinnamon to make them a pumpkin snickerdoodle flavor. Pecans would be an amazing addition as well.
These low carb pumpkin muffins are very easy to make. These instructions will give you an idea of how to make these. For more detail scroll to the recipe card.
- Combine and sift the dry ingredients together.
- In a second bowl, beat the eggs. Then you add in the pumpkin puree and then the other wet ingredients.
- Add the dry to the wet mixture.
- Fill muffin tins and bake in 350 degree oven for 30 minutes.
There’s a few additional tips I’d like to give you. When you measure out your flours, I like to weigh the out to get more accurate measurements. In addition to weighing the flours, I also use a whisk to help break up the flour clumps before mixing it into the wet mixture.
I also use foil liners or silicone muffin liners when baking low carb muffins. They avoid the muffin from sticking to the liners.
Pumpkin Pie Spice
If you don’t already have pumpkin pie spice, Julianne has a recipe for you over at Keto Cooking Christian. She’s got the 4 basic ingredients in her low carb pumpkin pie spice mix. Go check it out.
Cream Cheese Frosting
My husband told me the other day that these should not be given to others unless you have whipped cream or cream cheese frosting on them, since they taste so much like pumpkin pie. I sadly don’t have a cream cheese Frosting, but my friend Trina does.
Once the low carb muffins have cooled, you can store them. Place the muffins in an air tight container in the fridge. They can last up to 1 week. That is if you don’t eat them all by then. 🙂
More Pumpkin Recipes
If you make these keto muffins, please rate the recipe and let me know your thoughts in the comments.
- 4 large Eggs
- 2 T Heavy Whipping Cream
- 1/2 Cup Puree Canned Pumpkin, 120 grams
- 1/4 Cup Almond Flour, 28 grams
- 1/4 Cup Coconut Flour
- 2 tsp Baking Powder
- 1/2 tsp Salt
- 1/4 tsp Xanthun Gum (optional)
- 2 tsp Pumpkin Pie Spice
- 1 tsp Vanilla Extract
- 1/4 tsp Pure Monk Fruit Extract, Adjust as needed to your sweetness level.
- Mix the dry ingredients together with a whisk or sift the flours with the dry ingredients.
- In a second bowl, beat the eggs for 1 minute.
- Add the pumpkin puree to the eggs, then add in the other wet ingredients.
- Add the dry mixture to the wet mixture and mix.
- Pour into your muffin liners and cook for 30 minutes on 350 degrees F.
See post for additional information on storage and what sugar sub is best for you.
Nutrition Information:Yield: 6 Serving Size: 1 muffin
Amount Per Serving: Calories: 114.5Total Fat: 7.3gUnsaturated Fat: 0gCarbohydrates: 6.1gFiber: 2.5gProtein: 6.1g