These Keto Pumpkin Spice Muffins capture the essence of fall with their rich pumpkin flavor and warm spices, all while being low in carbs and high in healthy fats. Perfect for anyone following a ketogenic diet or simply looking to enjoy a guilt-free indulgence, these muffins are quick and easy to make. Each bite is a comforting blend of cinnamon, nutmeg, and clove, combined with the natural sweetness of pumpkin. Whether you’re enjoying them as a breakfast option, a snack, or a dessert, these muffins will satisfy your cravings and keep you on track with your wellness goals.
Pass on those huge store bought pumpkin muffins and avoid the carb coma by making these easy keto pumpkin spice muffins. They have all the flavors you love in pumpkin spice without all the carbs.
These muffins come together quickly so making a batch up doesn’t take much effort. You can use a store bought pumpkin spice blend or make your own with this pumpkin spice blend.
Pumpkin spice is often a blend of cinnamon, nutmeg, cloves, allspice and ginger. If you don’t have this blend on hand or the ingredients to make it you can easily swap it out for cinnamon. Your muffins will still have a delicious flavor.
Easy Keto Pumpkin Spice Muffins
A few tips on ingredients.
When purchasing canned pumpkin you want to make sure you have purchased 100% pureed pumpkin. Don’t get the pumpkin pie filling. That is typically made with sugar and therefore would be high in carbs.
If you are unsure simply read the ingredients on the label. It should contain pumpkin only. If it contains other ingredients then it most likely is a sweetened pie filling. Pass on that.
Ingredients for Keto Pumpkin Spice Muffins:
- Almond Flour – to keep these keto you want to use almond flour or almond meal.
- Splenda, Swerve or Monkfruit – use your choice of keto sweeteners. I’ve made this recipe with all three and the recipe works out great.
- Baking powder – used to allow the muffin mix to rise
- Ground Cinnamon or Pumpkin Spice Blend – I love using my own pumpkin spice blend in this recipe. The combination of spices gives it a deeper flavor than just cinnamon. But, if you don’t have any or don’t have the ingredients to make your own pumpkin spice blend, you can swap it out for an equal amount of ground cinnamon.
- Salt – adding a bit of salt helps to balance out the sweetness from the sweeteners.
- Eggs – You’ll want to use whole eggs for this recipe and not any type of egg replacement. Eggs bind the recipe together but also help the almond flour to rise.
- Pureed Pumpkin – don’t use pumpkin pie filling. That contains sugar. Make sure what you are using is 100% pureed pumpkin.
- Melted Butter – I used salted butter for this recipe. But, if you need to cut back on sodium, you can easily use unsalted butter.
- Vanilla extract – adds a delicious flavor that goes so well with the pumpkin spice seasoning blend.
- Pumpkin Seeds – sprinkle a few pumpkin seeds on top of each muffin for a bit of crunch.
Is Pumpkin Keto?
While pumpkin is often found is sugary sweets the pureed, unsweetened version contains fewer carbs than other starchy squashes. Pumpkin is considered a winter squash. The USDA states that canned pumpkin can be made from pumpkin or squashes. The term pumpkin can apply to two varieties of winter squash – C pepo and C maxima.
In these two varieties are Connecticut field pumpkins, Dickinson pumpkins, and Kentucky field pumpkins, as well as Boston marrow squash, Hubbard squash and Golden Delicious squash. These varieties are less stringy and are often blended together to make the canned pumpkin found on store shelves.
These types of winter squash are lower in carbs than other squashes. Pumpkins are rich in nutrients. It contains Beta-carotene. This is a powerful antioxidant that gives pumpkins their orange color.
Beta-carotene is turned into Vitamin A in the body. Eating foods rich in beta-carotene may reduce the risk of developing certain types of cancer and offer protection against heart disease.
1 cup of pumpkin puree contains 245% of your recommended allowance of vitamin A. Being rich in vitamin A and containing fewer carbs than other types of squashes pumpkin can be eaten on a low carb diet.
How many carbs in pumpkin?
To calculate the number of net carbs in pumpkin, we subtract the number of grams of fiber from the grams of total carbs.
For example, 1 cup of raw pumpkin has 8 grams of carbohydrates per cup, and it also has 1 gram of fiber. Subtracting 1 gram of fiber from 8 grams of total carbs yields 7 grams of net carbs.
Check out this post to learn more about reading nutrition labels and how to determine if the item you are looking at is keto. It only takes a few quick steps to find out how many net carbs per serving. Knowing how to read labels can help you avoid unwanted carbs.
How To Make Keto Pumpkin Spice Muffins:
To make the muffins start by mixing the dry ingredients in one bowl and the wet ingredients in another. This is to ensure that the ingredients are well mixed before combining. The mixture will come together quickly and you don’t want to over beat them.
Once you’ve mixed the wet and dry ingredients separately you can combine them. Stir them until just combined and don’t overmix .
Once combined, scoop into a greased muffin pan or into muffin liners. Sprinkle some pumpkin seeds on top and bake until a toothpick inserted into the muffin comes out clean. Allow them to cool before eating.
How to store keto pumpkin muffins:
Store the muffins in the refrigerator or place in a freezer bag and keep them in the freezer until needed.
If you liked this recipe you may also want to try some of these other delicious keto recipes:
Keto Chocolate Chip Peanut Butter Muffins
Keto Raspberry Muffins with Lemon Cream Cheese Frosting
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Easy Keto Pumpkin Muffins
Equipment
- 12-cup muffin tin
- Muffin Liners
- Mixing bowl
- Mixing spoon
Ingredients
- 2 cups Almond Flour
- 1/3 cup Splenda or other sugarfree sweetener such as Swerve
- 2 teaspoons baking powder
- 1 teaspoon cinnamon
- 1/2 teaspoon Salt
- 2 large eggs
- 3/4 cup Pumkin Puree
- 1/4 cup butter melted
- 1 teaspoon vanilla extract
- 2 tablespoons Pumpkin Seeds
Instructions
- Preheat the oven to 400F and grease your muffin pan or line it with paper liners.
- In a large bowl combine the melted butter, pumpkin puree, eggs and vanilla extract. Whisk until smooth.2 large eggs, 3/4 cup Pumkin Puree, 1/4 cup butter, 1 teaspoon vanilla extract
- In another bowl combine the almond flour, Splenda, baking powder, cinnamon and salt.2 cups Almond Flour, 1/3 cup Splenda, 2 teaspoons baking powder, 1 teaspoon cinnamon, 1/2 teaspoon Salt
- Add the dry ingredients to the wet ingredients. Stir until just combined. Divide evenly between the muffins cups.
- Sprinkle some of the pumpkin seeds on top.2 tablespoons Pumpkin Seeds
- Bake for 20 minutes or until a toothpick inserted into the muffin comes out clean.
- Place finished muffins on a wire rack and allow to cool.
Notes
Nutrition
You might also like one of these low carb recipes:
If you are looking for other low-carb/keto recipe ideas, be sure to check out our growing Recipe Index full of low-carb/keto recipes!
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Tried this today. Very tasty. Easy to make. I will make these pumpkin muffins again