For coffee shop vibes without the sugar crash, nothing beats these keto pumpkin muffins. Made with almond flour and whey protein, they are a fall treat that's hearty enough for breakfast. With a tender crumb and rich pumpkin flavor, it is a keto muffin you will turn to all season long.
I published a pumpkin muffin recipe on the site. And it was good. But not so good that I found myself dreaming of it on September 1. I had this nagging feeling that I could do better, so I went back to the kitchen and started fiddling.
This keto pumpkin muffin recipe is what came out the other side. I knew I had it right when my daughter declared it a good muffin. Not just “good for keto”. That does-not-feel-low-carb thing is what I was chasing.
I know the ingredient list is a little long, but every single thing is there for a reason. I’ll explain why each of them helps make the perfect low-carb pumpkin muffin.
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Let's Talk Ingredients
The lift in these almond flour pumpkin muffins comes mostly from the unflavored whey protein isolate. It sounds like a gym-bag thing, I know.
But in keto baking, it helps to build structure in the same way gluten does in a wheat muffin. It is what gets you that tender crumb.
The almond flour brings moisture, fat, and richness. This is the brand I use, because it is the least expensive one that works that I've found. We add in a little coconut flour to soak up liquid so the batter isn’t too loose.
Make sure you let your eggs come to room temperature first. If you forget to pull them out like I do, let them soak in a bowl of warm (but not too hot) water for about 15 minutes.
Oat fiber is a little bit of a specialty ingredient. Don't sweat it if you don't have it. It isn't necessary for the structure; it just adds a little lightness.
The xanthan gum keeps the muffins from being too crumbly. Don’t use more than it calls for because things can get gummy quickly.
Make sure you use pure pumpkin and not pumpkin pie filling.
I tested this with several sweeteners, and preferred the results with monkfruit allulose blend. Allulose alone made the muffins too soft and not sweet enough. Swerve left a cooling aftertaste that I'm not a fan of. (But feel free to use it if it doesn't bother you.)
Tips for the Best Consistency
- Aim for a batter that's thick but soft. It shouldn't hold its shape like an ice cream scoop, but you shouldn't be able to pour it either.
- Pumpkin's water content varies by brand. If the batter looks too dry, add a tablespoon or two of almond milk or heavy cream.
- Don't skip the five-minute rest before scooping. It is necessary for the coconut flour to absorb the liquid.
- This batter does not self-level in the oven. You can use a wet fingertip to smooth the tops.
Why We Change the Oven Temp
The high-heat start makes the muffins rise and gives them a rounded top. If we kept the temperature high the entire time, the tops would burn before the center is done.
Judging Doneness
As soon as a toothpick comes out clean, they are done. Whey protein firms as it cools. When testing I discovered that the muffins that looked perfect straight from the oven were overcooked when they cooled.
About the Molasses
I want to explain the molasses, because it's fair to wonder why it's hanging out in a keto recipe.
Molasses gives a flavor that keto brown sugar doesn't quite get.
One teaspoon spread across the whole batch is a small amount. Still, molasses is sugar. If it doesn't fit the way you eat, leave it out.
What to bake next
My keto pumpkin bread is another fall favorite. When you want a muffin in the rotation on a regular week, my almond flour protein muffins are perfect.
How to Make Keto Pumpkin Muffins
You can frost keto pumpkin muffins with Cream Cheese Frosting for a cupcake effect.
Keto Pumpkin Muffins with Almond Flour
Ingredients
Dry
- 210 grams blanched super-fine almond flour 1 ¾ cups + 2 tablespoons
- 2 tablespoons unflavored whey protein isolate
- 2 tablespoons coconut flour
- 2 tablespoons oat fiber optional; adds lightness
- ⅔ cup powdered monk fruit allulose blend
- 2 teaspoons baking powder aluminum-free
- ¼ teaspoon baking soda
- ¼ teaspoon xanthan gum
- 2½ teaspoons pumpkin pie spice
- ½ teaspoon sea salt
Wet
- 3 large eggs room temperature
- 1 cup pumpkin purée melted and slightly cooled
- ⅓ cup butter
- 2 tablespoons heavy cream
- 1 teaspoon molasses optional ingredient; omit for strict keto
- 2 teaspoons vanilla extract
Instructions
- Preheat your oven to 375°F. Line a muffin tin.
- In a medium bowl, whisk together the almond flour, whey protein, coconut flour, oat fiber, sweetener, baking powder, baking soda, xanthan gum, pumpkin pie spice, and sea salt.
- In a large bowl, beat together the eggs, pumpkin puree, heavy cream, molasses (optional), and vanilla.
- Add the dry ingredients to the wet ingredients and stir until just combined. Let the batter rest for 5 minutes.
- Scoop into the prepared muffin pan. Wet a finger, then smooth each top. Sprinkle with nuts or keto chocolate chips if desired.
- Bake for 6 minutes. Without opening the oven door, reduce the temperature to 350 °F. Bake for 14 to 18 minutes more, until a toothpick comes out clean and the tops spring back.
- Cool in the pan for 15 minutes, then move to a rack to cool completely.
Rita says
Are there any good substitutes for oat fibre?