How many carbs are in keto pumpkin muffins?

Each muffin has 3.2g net carbs (6.2g total carbs minus 3g fiber), along with 178 calories, 5g protein, and 15.5g fat. This recipe makes 12 muffins.

Can I make these keto pumpkin muffins dairy-free?

Yes. Simply swap the melted butter for an equal amount of melted coconut oil. The texture and rise stay the same, and the coconut flavor is mild against the pumpkin spice.

Why are my keto pumpkin muffins dense or gummy?

Almond flour muffins are naturally moister than wheat-based ones. To avoid gumminess, measure your almond flour by spooning and leveling, don't overmix the batter, and let the muffins cool fully so the crumb can set.

Keto Pumpkin Muffins: 3.2g Net Carbs

Name: Keto Pumpkin Muffins
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 12 servings
Cuisine: Keto
Ingredients: 2 1/2 cups almond flour, finely ground; 1/2 cup granulated erythritol-monk fruit blend; 1 cup canned pure pumpkin puree (not pie filling); 3 large eggs, room temperature; 1/3 cup melted butter or coconut oil; 2 tsp pumpkin pie spice; 1 tsp baking powder; 1/2 tsp baking soda; 1 tsp vanilla extract; 1/4 tsp fine sea salt; 1/2 cup chopped pecans (optional)

Keto Pumpkin Muffins

Moist, warmly spiced keto pumpkin muffins made with almond flour and real pumpkin puree. At just 3.2g net carbs each and ready in 35 minutes, they deliver cozy fall flavor without the sugar crash — perfect for a grab-and-go low-carb breakfast or afternoon snack.

Jordan Lee

Head of Nutrition · June 18, 2026

10 min

Prep

25 min

Cook

35 min

Ready in

Servings

Easy

Difficulty

Nutrition per serving

3.2g

Net carbs

Fiber

6.2g

Total carbs

Protein

15.5g

Fats

178

Calories

Per serving · makes 12. Values are estimates; brands vary.

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These cozy keto pumpkin muffins bring all the warm spice of fall with none of the sugar. Almond flour and real pumpkin keep them tender and satisfying at just 3.2g net carbs apiece.

Ingredients

2 1/2 cups almond flour, finely ground

1/2 cup granulated erythritol-monk fruit blend

1 cup canned pure pumpkin puree (not pie filling)

3 large eggs, room temperature

1/3 cup melted butter or coconut oil

2 tsp pumpkin pie spice

1 tsp baking powder

1/2 tsp baking soda

1 tsp vanilla extract

1/4 tsp fine sea salt

1/2 cup chopped pecans (optional)

Instructions

Preheat oven to 350°F (175°C) and line a 12-cup muffin tin with parchment liners.

In a large bowl, whisk together the almond flour, sweetener, pumpkin pie spice, baking powder, baking soda, and salt.

In a separate bowl, whisk the eggs, pumpkin puree, melted butter, and vanilla until smooth.

Pour the wet ingredients into the dry and stir until just combined into a thick batter, then fold in the pecans if using.

Divide the batter evenly among the 12 liners, filling each about three-quarters full and smoothing the tops.

Bake for 22-25 minutes, until the tops spring back and a toothpick inserted in the center comes out clean.

Cool in the pan for 10 minutes, then transfer to a wire rack to cool completely before serving.

Tips & notes

Store covered at room temperature for up to 2 days, in the fridge for up to 1 week, or freeze for up to 3 months — thaw at room temperature or warm briefly.

Use canned pure pumpkin puree, never pumpkin pie filling, which contains added sugar and will blow your carb count.

Swap pecans for chopped walnuts, or stir in 1/3 cup sugar-free chocolate chips for a dessert-style version (adjust carbs accordingly).

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Frequently asked questions

How many carbs are in keto pumpkin muffins?: Each muffin has 3.2g net carbs (6.2g total carbs minus 3g fiber), along with 178 calories, 5g protein, and 15.5g fat. This recipe makes 12 muffins.
Can I make these keto pumpkin muffins dairy-free?: Yes. Simply swap the melted butter for an equal amount of melted coconut oil. The texture and rise stay the same, and the coconut flavor is mild against the pumpkin spice.
Why are my keto pumpkin muffins dense or gummy?: Almond flour muffins are naturally moister than wheat-based ones. To avoid gumminess, measure your almond flour by spooning and leveling, don't overmix the batter, and let the muffins cool fully so the crumb can set.