Keto Pumpkin Spice Muffins with only 3 g net carb per muffin are the newest recipe in my “All Things Pumpkin Spice” Series.
These keto-friendly pumpkin muffins are loaded with the flavors of fall. Even better, they contain a total of 5 g carbohydrate and 2 g of fiber. So, 3 g net carb. You'll find the full nutrition facts in the recipe card below.
Coconut flour really does the trick for these keto pumpkin muffins as it's inherent sweetness complements the flavors of pumpkin delectably.
The Flavors of Fall…
These keto pumpkin spice muffins are grain free, added sugar free, low carb and packed full of good-for-you ingredients.
To keep the net carb count low but still get the flavors of pumpkin, I've kept the amount of pumpkin in the entire batch at just a half cup. The nutmeg, cinnamon and clove paired with the coconut flour really pull forward the pumpkin flavor.
With only 3 net carbs per muffin you can allow yourself something sweet on the keto diet
Ingredients for Keto Pumpkin Spice Muffin
Here's a few ingredients you'll need to make these keto pumpkin spice muffins:
- Bocha Sweet (Seriously, you need this!)
- Pumpkin
- Coconut Flour
- Olive Oil
- Yacon Syrup
- Liquid Stevia Drops
- Pure Vanilla Extract
- Pumpkin Pie Spice
- Xanthan Gum
- Muffin Pan (Ceramic, Non-stick)
- Muffin Liners (My favorite brand!)
Why Bocha Sweet?
Our sugar substitute of choice is Bocha Sweet and there's good reason for this!
Bocha Sweet is extracted from the Kabocha pumpkin which has been a staple in the Japanese diet for centuries. Consuming Bocha Sweet on a daily basis helps to support longevity and supports healthy blood sugar levels.
Even better? It tastes almost exactly like real sugar. There's no thin flavor or metallic aftertaste. I think most of us are looking for something that tastes amazing because only a full, satisfying taste is going to work over the long-term.
So, if we are going to go to all the work to make these keto pumpkin spice donuts so we can please our tastebuds AND stick to our keto diet. Well, we want the result to taste GOOD not… just ‘meh' and unsatisfying. For this reason plus the health benefits, we reach for Bocha Sweet every time.
Watch Out For Hidden Sugar
Extracts and even spice blends can contain sugar that we don't realize is there. Before baking, check the ingredient list on your extract and see if there's any of these listed:
- Dextrose.
- Fructose.
- Galactose.
- Glucose.
- Lactose.
- Maltose.
- Sucrose.
If there's some other word there you don't recognize, do a quick google search to find out if it's another fancy name for sugar.
Flour Substitutions for Low Carb Pumpkin Spice Muffins
In keto baking, flour substitutions are T-R-I-C-K-Y!
These keto pumpkin spice muffins are best made with coconut flour. Converting this recipe to another low carb flour doesn't yield the same mouth-watering end result.
There's just something about using coconut flour for low carb cakes that really does the trick.
The cool thing about coconut flour is that a little bit goes a long way. It may seem expensive up front but a small bag will last quite awhile!
If you are curious to learn more, check out my blog post on working with coconut flour and get my free coconut flour baking guide:
Video: Keto Pumpkin Spice Muffins
Watch as I demonstrate how to make keto pumpkin spice muffins.
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Keto Pumpkin Spice Muffin Recipe
Ingredients
- 1/2 Cup Pumpkin Puree
- 3 Eggs
- 1/4 Cup Olive Oil
- 1/2 Cup Heavy Whipping Cream
- 1 Tsp Pure Vanilla Extract
- 4 Tsp Pumpkin Pie Spice
- 1 Tsp Yakon Syrup
- 1/2 Cup Bocha Sweet
- 10 Drops Liquid Stevia
- 1 Tbs Acacia Fiber powder
- 1/2 Cup Coconut Flour 60g
- ½ Tsp Salt
- 1/2 Tsp Xanthan Gum
- 1/2 Tsp Cream of Tartar
- 1 Tsp Baking Soda
Instructions
- Preheat oven to 325 degrees or 300 degrees convection.
- Prepare your cupcake pan with liners or by greasing liberally with butter or coconut oil.
- In a large mixing bowl, combine pumpkin puree, eggs, cream, oil, Bocha Sweet, liquid stevia, yakon syrup and vanilla and blend on low for about one minute.
- Add the coconut flour, Acacia powder and xanthan gum and beat on low for approximately two minutes. Scrape down the sides of the bowl a few times.
- Finally, add the cream of tarter and baking soda and blend until combined.
- Split the batter between 12 cupcake tins, filling to about 3/4 of the way full.
- Bake at 325 or 300 degrees convection for 23-25 minutes or until a toothpick inserted in the center comes out clean. Be careful not to overbake.
- Allow to cool completely before removing from the cupcake pan.
Notes
Nutrition
Other Keto Dessert Recipes
Super delicious!
[…] Low Carb Pumpkin Spice Muffins recipe provided by Tara Wright, Whole Body Living […]