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    Home » Recipes » Low Carb Recipes

    The Best Keto Pumpkin Muffins

    Published: Sep 7, 2023 by Felice Kaufman · Leave a Comment

    Jump to Recipe Print Recipe

    Try this recipe for easy keto pumpkin muffins. The muffins are soft and moist and loaded with pumpkin flavor. The gluten-free muffins take 10 minutes to make and each one has only 7g net carbohydrates.

    Pumpkin muffins in red and white wrappers.

    Equipment Needed

    • 12-cup muffin tin
    • cupcake liners
    • wire whisk
    • measuring cups
    • measuring spoons
    • rubber spatula
    • 2 mixing bowls
    • 4 oz. scooper
    • cooling rack

    Ingredients

    Keto pumpkin muffin ingredients.
    • finely ground almond flour
    • xylitol (you can sub stevia or monk fruit in the same amount)
    • sea salt
    • baking soda
    • ground cinnamon
    • canned pumpkin puree at room temperature
    • pumpkin pie spice (in the spice aisle at the grocery store)
    • large eggs
    • coconut oil (you can sub avocado oil)
    • vanilla extract
    • apple cider vinegar

    See the recipe card below for quantities.

    What is Xylitol?

    Whether you're on a low-carb diet for health reasons or a keto diet to lose weight, there are several ways to sweeten your food other than using sugar. 

    I like to use xylitol. Xylitol can be made from corn or birch trees. As I've learned from Doug Kaufmann, most of our corn supply is tainted with mycotoxins which is mold you cannot see or taste and causes illness.

    You can get xylitol made with corn in your local grocery store.  It might also be imported from China.

    However, birch tree xylitol can be purchased on Amazon. The brand I prefer is made by Anthony's.

    Precaution: Xylitol cannot be fed to dogs and can be poisonous. It can also have a mild laxative effect, so only eat 1 muffin at a time, 😊

    How to Make Low-Carb Pumpkin Muffins

    Preheat oven to 350 degrees Fahrenheit with a rack set in the center of the oven. Line a 12-cup muffin pan with paper cupcake liners.

    Scooping pumpkin muffin batter in muffin cups.

    Whisk almond flour in a large mixing bowl to remove any lumps it may have.

    Add xylitol or other sweetener, salt, and baking soda to almond flour. Whisk to combine.

    In a separate medium bowl, whisk eggs. You can use an electric mixer, but pumpkin is pretty easy to mix by hand.

    COCONUT OIL: Make sure your coconut oil is liquid. I use organic coconut oil for this recipe, not MCT oil. If the coconut oil is solid, measure out the 3 tablespoons and heat for 15 seconds in your microwave until it's liquid.

    Add remaining wet ingredients and mix well.

    Pour the wet ingredients into the bowl with the dry ingredients and mix until just barely combined, and no more dry flour is visible.

    Scoop the pumpkin muffin batter into the muffin cups.

    Bake for 22 minutes.

    Remove from the oven and place the pan on a cooling rack. 

    Pumpkin muffin batter in muffin cups.

    How to Store Pumpkin Muffins

    Store muffins in an airtight container in the refrigerator or freezer.

    You can freeze the muffins for up to 2 months in a freezer-safe container or plastic freezer bag.

    Takeaway

    These low-carb pumpkin muffins have 7g net carb per serving (1 muffin). You can eat them on the Kaufmann phase one diet, low-carb, or keto diets. They are also gluten and dairy-free.

    I've found that one almond flour muffin eliminates sugar cravings for the whole day.

    The muffins taste so good, you'll never know they're gluten-free!

    Pumpkin muffins can be served as a dessert to your keto friends and relatives at Thanksgiving and holiday parties.

    Try these low-sugar Thanksgiving dishes:

    • Virgin drinks for Thanksgiving.
      11 Great Virgin Drinks for Thanksgiving in 2023
    • Baby eggplant parmigiana with basil leaves on white plate.
      Baby Eggplant Parmigiana | Gluten-Free and Low-Carb
    • Paleo Thanksgiving dishes.
      Best Paleo Thanksgiving Recipes for 2023
    • Sweet potatoes in a casserole with butter on top.
      Paleo Whipped Sweet Potatoes for 2023
    • roasted_sweet_potato
      Roasted Sweet Potatoes (A Healthy Side Dish for Thanksgiving)
    • Oven Roasted Spaghetti Squash
    See more Thanksgiving Recipes →

    FAQ

    How many calories are in almond flour pumpkin muffins with xylitol?

    Each muffin has 171 calories.

    Does xylitol taste like sugar?

    Yes, xylitol tastes just like sugar. It doesn't have an aftertaste. It can be used in all your baked goods as a 1:1 substitute for sugar.

    "📖 Recipe"

    Keto pumpkin muffin with red and white paper.

    Keto Pumpkin Muffins

    Felice Kaufman
    Keto pumpkin muffins are soft and moist. These muffins can be a great addition to your low-carb breakfast or a delicious snack throughout the day while keeping your carb intake in check. Enjoy!
    3
    Print Recipe Pin Recipe
    Prep Time 10 minutes mins
    Cook Time 22 minutes mins
    Total Time 32 minutes mins
    Course Dessert, Snack
    Cuisine American
    Servings 12 muffins
    Calories 171.7 kcal

    Equipment

    • 12-cup muffin tin
    • Cupcake liners
    • Wire whisk
    • Rubber spatula
    • Mixing Bowls
    • 2-oz. scooper
    • cooling rack
    • Measuring cup
    • Measuring Spoons

    Ingredients
      

    • 1 cup finely ground almond flour
    • ⅓ cup xylitol or other sugar substitute
    • ½ teaspoon sea salt
    • ½ teaspoon baking soda
    • 1 teaspoon cinnamon
    • ½ cup canned pumpkin (unsweetened)
    • 1 tablespoon pumpkin pie spice
    • 3 eggs
    • 3 tablespoons coconut oil melted
    • 1 teaspoon vanilla extract
    • ½ teaspoon apple cider vinegar

    Instructions
     

    • Preheat oven to 350 degrees Fahrenheit with a rack set in the center of the oven. Line a 12-cup muffin tin with paper cupcake liners.
    • Whisk almond flour in a large bowl to remove any lumps it may have.
    • Add xylitol or sweetener, salt, and baking soda to almond flour. Whisk to combine.
    • In a separate bowl, whisk eggs. Add remaining wet ingredients and mix well.
    • Pour the wet ingredients into the bowl with the dry ingredients and mix until just barely combined, and no more dry flour is visible.
    • Scoop the batter into the muffin cups.
    • Bake for 22 minutes.
    • Remove from the oven and place the pan on a cooling rack. 

    Notes

    HOW TO STORE THE MUFFINS:
    Store muffins in an airtight container in the refrigerator or freezer. You can freeze the muffins for 3 days and then freeze up to 2 months. 
     

    Nutrition

    Calories: 171.7kcalCarbohydrates: 9.7gProtein: 5.6gTotal Fat: 14.3gSaturated Fat: 4gTrans Fat: 0.004gCholesterol: 40.9mgSodium: 158.4mgPotassium: 19.9mgFiber: 2.3gSugar: 0.8gNet Carbohydrates: 2.6g
    Keyword Keto Pumpkin Muffins, Low carb pumpkin muffins, Pumpkin muffins with xylitol
    Like this? Mention @cookinginthekeys or tag #cookinginthekeys!

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