It is the pumpkin time of year again!

Pumpkin is a great keto food. While it is relatively high in carbohydrates, when eaten in moderation it can provide numerous important nutrients without knocking you out of the Keto Zone.

These nutrients include: B vitamins, iron, magnesium, phosphorus, vitamin A, vitamin C, riboflavin, potassium, copper, manganese, and fiber.

Pumpkin is also great for baking because it adds body and texture to baked goods without requiring inflammatory high carb grains like wheat.

That’s why we are sharing these easy and delicious keto pumpkin muffins. They are great as a quick breakfast, a yummy snack, or a healthy dessert.

Celebrate the return of fall with these tasty pumpkin treats!


1/4 cup organic coconut flour
1 teaspoon organic pumpkin pie spice
1 large organic/free-range egg
3/4 cup organic pumpkin, pureed
1/4 cup organic heavy whipping cream
1/3 cup of erythritol or other keto sweetener
1/2 teaspoon vanilla
1/4 tsp baking soda
1/4 tsp baking powder
Pinch of sea salt



  1. Preheat your oven to 350 F.
  2. Line 6 muffin cups with muffin liners of your choice.
  3. Combine coconut flour, pumpkin pie spice, baking powder, baking soda, and salt in a small bowl.
  4. Whisk until well combined.
  5. Add pumpkin puree, sweetener, cream, egg, and vanilla in to a large bowl.
  6. Whisk until well combined.
  7. Add dry ingredients to wet ingredients.
  8. Whisk until well combined, adding more flour if necessary to achieve a doughy texture.
  9. Distribute the batter equally in to the muffin cups.
  10. Bake for about 30 minutes, or until golden brown and a tooth pick comes out clean.
  11. Allow to cool for at least 5 minutes.
  12. Serve and enjoy!


Nutrition Facts

Servings: 6

Per serving: 

Calories: 70 kcal

Fat: 4 g

Total carbohydrates: 6 g

Fiber: 3 g

Net carbs: 3 g

Protein: 2 g


How did your pumpkin muffins turn out? Let us know in the comments section below!


Recipe adapted from

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