As an Amazon Associate I earn from qualifying purchases. This post may contain affiliate links, view our disclosure policy for details.
These easy low carb pumpkin muffins are made with almond butter and require no flour whatsoever. They are also completely dairy free and sugar free, sweetened with some stevia powder. These flourless pumpkin muffins and keto and paleo friendly!
Easy Flourless Pumpkin Muffins to make
I go through a lot of recipe testing in my kitchen and almond flour is one of the most common low carb flours I use. Because of that, I have to buy a few kilograms of bags of it every month.
When I thought about making these low carb pumpkin muffins, I had actually run out of almond flour so I decided to use almond butter instead. However, both almond flour and almond butter work for this recipe. Simply measure the same amount of almond flour in weight, and you'll get the same recipe.
For this gluten free pumpkin muffins recipe, I actually used some of Artisana's almond butter. I really like using it because it's very nutty and not as smooth as when I make my own. Obviously creamy almond butter is amazing, but for this recipe, having chunks of nuts in the batter was even more delicious!
These keto pumpkin muffins couldn't be easier to make, as you only need to mix a handful of ingredients together and bake in the oven. How easy is that? I used some cute pumpkin muffin cups, but you could use any type of muffin cups you have on hand.
I created these flourless pumpkin muffins after making an individual pumpkin mug cake. The pumpkin mug cake is great for when you just want to have a single treat, but since it fall, I feel like having a pumpkin treat every other day or so. Having these on hand has been life saving!
For a totally different muffin idea, you can always make some easy blackberry paleo muffins that are super quick to make or my savory cheese muffins.
How to make Ketogenic Pumpkin Muffins
These easy pumpkin muffins don't require that many steps to make as you only need to mix all of the ingredients together. The best thing about these ketogenic pumpkin muffins is that you don't need any type of special equipment. You can either use a whisk, or a hand mixer to mix all of the ingredients together, but that's it. Nothing else.
You can add all of the low carb pumpkin muffin ingredients into a bowl at the same time, and just simply mix everything together. You can also add them one at a time, if you'd like. Both methods work equally well.
Once all of you're pumpkin muffin batter has been mixed, simply pour it into 7 muffin cups or muffin molds. In the video showing how to make this pumpkin muffins recipe, I only had 6 muffin cups on hand so my muffins were slightly bigger, and I did need to bake them a couple of extra minutes.
The texture was pretty squishy just like the amazing 90 seconds bread. I don't think it tastes like eggs as I mostly tasted pumpkin and pumpkin spice, but because of the eggs, it was definitely very squishy like I show in the picture below!
Expect a thinner pumpkin muffin batter
These flourless pumpkin muffins are made without any flour and with lots of eggs, so you shouldn't have a thick batter. They are very easy to pour into muffin cups, or into muffin molds.
Use pumpkin puree with no added sugars
You'd be surprised at how many people buy canned pumpkin puree only to find out it's filled with sugar. Make sure you get some that says 100% unsweetened pumpkin puree. The cans that say pumpkin pie filling are filled with sugar, so be careful!
Make these sugar free pumpkin muffins nut free
Do you have a nut allergy? Just switch the almond butter for a non-nut butter like sunflower seed butter, and you'll have some delicious nut free pumpkin muffins.
Want to use another nut butter?
You can use any other type of nut butter you want. Cashew butter, macadamia butter, hazelnut butter, or peanut butter. The possibilities are endless!
Keep these keto friendly pumpkin muffins refrigerated
These keto pumpkin muffins stay fresh longer when refrigerated. Make sure you store them in a ziplog bag or a tupperware container in the fridge.
If you'd like to try more low carb pumpkin recipes this season, check out my low carb pumpkin cheesecake, pumpkin whoopie pies, keto pumpkin pie, low carb pumpkin french toast and my pumpkin chocolate chip cookies!
Recipe Card
Flourless Keto Low Carb Pumpkin Muffins
Ingredients
- 140 g pumpkin puree (about ½ cup)
- 140 g unsweetened almond butter (about ½ cup (or sunflower seed butter for nut-free))
- 2 tbsp coconut oil (or ghee, butter, etc.)
- ¾ tsp stevia powder (or monk fruit powder)
- ½ tsp cinnamon
- ¼ tsp ground cloves
- ¼ tsp cardamon powder
- ¼ tsp ground ginger
- 1 tsp baking powder
- ¼ tsp baking soda
- 4 eggs
Instructions
- Preheat the oven to 190C/375F.
- Mix all of the ingredients in a bowl with a whisk and pour into 7 muffin cups. Place into the oven and bake for 18 minutes.
- Take out, let cool completely and enjoy!
WATCH THE RECIPE VIDEO (must disable adblocker)
Notes
- Make sure to use UNSWEETENED pumpkin puree. Pumpkin pie filling is filled with sugar so be careful!
- You can sub the almond butter for sunflower butter for a nut free muffin!
Nutritional information is provided through calculations made on fatsecret.com. They are approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on mypcoskitchen.com. Sugar alcohols are included in the fiber count. Net carbs are the total carbs minus fiber (which include sugar alcohols).
All text, pictures & videos are copyright protected © by Mira Richard-Fioramore for My PCOS Kitchen.
Shares are very much appreciated, just make sure to share a link and not a screenshot.
Copy/pasting full recipe text to websites and social media is prohibited. Excerpts, single photos, and links may be used, provided that full and clear credit is given to www.mypcoskitchen.com with appropriate link back to the original content.
Nicole Lavoie
Can I freeze these muffins?
Allie
Can coconut butter be used in place of nut butters?
Hope Neudert
That seems like a small amount of sweetener is it 3/4 tsp? Would it be the same with the monk fruit or maybe xylitol?
Mira
3/4 tsp is correct. Stevia powder is 300x sweeter than sugar so you don't need a lot. Monk fruit powder will also be 3/4 tsp. Xylitol will be like 1/2 cup or something.
Casie
I used what the recipe called for in Monkfruit sweetener, and my muffins were not sweet at all!
Mira
Hi Casie, did you use monk fruit extract powder? Like the one from Julian bakery? You only need 3/4 tsp as it's SUPER SWEET. If you use a monk fruit sweetener blend like Lakanto, you'll need like 1/2 cup or more.
Casie
I used Monkfruit in the Raw. I’m giving it another try with 1/2 cup or more.
Mira
Hi Casie, yeah monk fruit in the raw is not monk fruit extract. It’s just maltodextrin(fake sugar) with some monk fruit extract so you’ll need to use the same amount as real sugar so 1/2 cup or more.
The monk fruit I mention in the recipe is pure monk fruit extract powder that is 300x sweeter than sugar so you do only need 1/2-3/4 tsp.
I recommend getting pure monk fruit from julian bakery or if you prefer a blend, then the one from Lakanto which uses erythritol so it has no carbs and won’t raise your blood sugars.
Monk fruit in the raw will has the highest glycemic index out of all sugars so it’ll raise your blood sugars really high.
Paul
Could I replace one of the eggs with a flax egg as I need more fiber in my diet?
Mira
Hi Paul! I think you could, but I haven't tried!
April
Made these yesterday and I'm incredibly pleased with the results. I confess, I was very skeptical that these ingredients would produce good results, but I was very pleasantly surprised!
I doubled the recipe and filled TWO 24-cup mini muffin trays. I had plenty to fill them...with just a little left over. I only needed to cook them for 10 minutes in the mini muffin tins. After letting them cool, I DID have difficulty getting them out of the cups, even though I had sprayed the pans with coconut oil (perhaps I needed to spray a bit more generously) and then I had to score around each muffin with a sharp knife to pry them up... but that's not the fault of the recipe.
The texture of these was perfect - soft but firm - not at all eggy tasting. I added a cup of Lilly's dark-chocolate sugar-free chips to my batter...as we like chocolate chips in our muffins. I used liquid Sucralose as my sweetener as I am not a fan of Stevia (though the chocolate chips are sweetened with Stevia). I believe I used 6 squirts from the Sucralose bottle for a doubled recipe. (I tasted the raw batter to judge sweetness level)
These would also be great with a little cream-cheese frosting drizzle made from cream cheese sweetened with a little Swerve confectionary sugar and a little heavy whipping cream to thin things
I'm saving this recipe and I'll be making more of them next week 🙂
Sandra Gosling
Can you substitute peanut butter? I cannot find Almond butter at our grocer in Antigua.
Mira
Hi Sandra, you can use any type of nut butter you want. I mention this in the blog post.
ADAM
Thanks for this easy and tasty recipe! I've made it in regular muffin size, mini muffin bites, and loaf too! All worked great. Being able to slice the loaf and toast it is my favorite. I dropped a teaspoon of cream cheese inside the regular muffins and it was a yummy surprise each time!
Nancy
How many mini muffins would this recipe make? Needing to feed a crowd 🙂
Debbie
To substitute almond flour is 1/2 cup correct amount??
Thank you!
Mira
Yes!
Steph
I just ran across your site while looking for a new paleo muffin to try that didn't contain almond or coconut flour. Yum! These were awesome. I didn't have Stevia on hand so used about between about 1/4 cup honey and 1/4 cup maple syrup mixed together. I could have probably used a little less sweetener and will only use about 1/3 cup of honey/maple syrup mix next time as the spices worked together great to give it a nice taste and balance. But with that said, my toddler ate this batch with gusto! Thanks for the great recipe.
Chelsea
I just made this as a loaf. It turned out fantastic! I doubled the recipe and added 1/4 c. of honey, since I don’t have stevia. I was sceptical it would work with almond butter and no flour of any kind. So glad I tried it. The texture is so bread like! Thank you!
Hélène Nicole
I made those in small cupcakes!
Amber Godfrey
I want to do this, too! How long did you end up baking them when they were smaller?
Melissa
Can you substitute the Stevie with either agave or honey?
Mira
You can but you’ll have to add much more. Probably from 1/4 cup to 1/2 cup or more.
Amber Godfrey
What if you use liquid stevia? Any idea on how many drops to equal 3/4 teaspoon powder? (I have some that is actually pumpkin spice flavored, so I'd be curious to try it in this.)
Mira
Hmm, I've never used the liquid stevia in baked goods. The stevia site says 1 tsp of powder should bee 2-4 drops, but I'd just add a couple of drops and taste test with my finger first and add more as needed.
Amber Godfrey
Thank you!!
Katie Spackman
What is the best way to store these? I am currently the only on in my household that will eat these. So I don’t want them to go to waste.
Mira
I store them in the fridge in a ziploc bag. My mom has stored them in the freezer individually and microwaves them individually still in the ziploc and then toasts them when she wants to eat one.
Debbie Devita
Forgive me, I'm not much of a baker but having switched over to a Ketogenic diet, I am baking my own sweets. My silly question is, should the butter be melted or room temperature?
Mira
Both options are fine!
Steph
I melted/softened mine so it will mix more evenly.
gabrielle
I have tried a lot of your recipes and found them very good. Thank you very much
Mira
Thank you very much!!
Judy
Would you be willing to post the 90 second microwave version?
Mira
40g pumpkin puree, 40g almond butter, 1.5 tsp butter, 1 egg, 1/16 tsp stevia, 1/4 tsp baking powder, pinch of cloves, cardamon, ginger, cinnamon. Mix everything and microwave for 120-140 seconds.
Judy
Thanks 🍁
Judy
Made for breakfast today. Yummy. Next time I'll add some salt and increase spices. I love pumpkin spice! Thanks again
Mira
Awesome! Pumpkin spice is pretty yummy 🙂
Denise Wells
How much is 40g in US measurements?
Mira
According to google it's 1.41oz, but I uploaded the mug muffin recipe here: https://www.mypcoskitchen.com/low-carb-pumpkin-mug-cake/