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These low carb pumpkin muffins are a paleo and keto friendly recipe! They’re made with pumpkin spice, coconut flour and they’re so easy to make. Perfect for fall!

Looking for more healthy pumpkin recipes? Try vegan pumpkin cheesecake, paleo pumpkin bars, or healthy pumpkin muffins next.

low carb pumpkin muffins
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You guys are loving these low carb recipes! And I’m loving them too! This recipe might be one of my favorite low carb recipes in a while.

Pumpkin muffins alone are delish, but when you turn them into low carb pumpkin muffins?! You will feel super basic, but also super healthy at the same time??

Sometimes I find that low carb recipes can be filled with fat from dairy. After finding out that I had PCOS, I started eating an anti-inflammatory diet, which means limiting gluten and dairy. So with these low carb pumpkin muffins, I wanted to create a recipe that was both low carb, but also paleo!

low carb pumpkin muffins recipe

Are Low Carb Pumpkin Muffins Keto Friendly?

These low carb pumpkin muffins are definitely keto friendly! They’re obviously low in carbs, but they also have a good amount of healthy fats like coconut milk and coconut oil.

One of the reasons I love this recipe is because how easy they are to make. You only need one bowl, which means you only need to clean one bowl!

And all of the ingredients are pretty simple too: pumpkin pure, full fat canned coconut milk (find this in the baking section at the store!), coconut flour, coconut sugar, pumpkin pie spice and a few other baking basics.

healthy low carb pumpkin muffins

The secret to making delicious muffins is all about the way you bring them all together!

Tips for Making Healthy Low Carb Pumpkin Muffins:

  • Make to sure measure all of the ingredients correctly. With baking, the measurements are important to keep the ratios the same (science!)
  • Don’t over mix muffin batter at any time. Combine all of the ingredients and mix until they’re all just incorporated.
  • Fill the muffin batter all the way to the top. These muffins don’t rise, so no muffin tops here??
  • Once you fill them up, smooth the tops of the muffin batter with the back of a spoon or knife. The muffins don’t change shape in the oven, so however they go in, will be how they come out!
low carb pumpkin muffins coconut flour

How to Eat and Serve Low Carb Pumpkin Muffins:

I like to eat my low carb pumpkin muffins with a tablespoon of nut butter and a few pumpkin seeds. If you do it this way, you have a healthy snack!

You could also add protein powder to the batter for a protein-filled, low carb pumpkin muffin. I also recommend eating them plain or warming them up and topping them with a tablespoon of grass-fed butter. So good!

How to Store Low Carb Pumpkin Muffins:

To save these low carb pumpkin muffins for later, place them in an air tight container and keep them in the refrigerator for up to 1 week.

You can also freeze low carb pumpkin muffins! You could make a double batch then freeze half of them to have another time. They will last up to 3 months in the freezer.

low carb pumpkin muffin

I can’t wait for you to make this recipe! It’s one of my favorites so far this fall!

If you make it, don’t forget to tag me on Instagram or Instagram stories with @what_mollymade or #WhatMollyMade!!

Other low carb breakfast an snacks:

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Low carb pumpkin muffins

Prep: 15 minutes
Cook: 20 minutes
Total: 35 minutes
These low carb pumpkin muffins are a paleo and keto friendly recipe! They’re made with pumpkin spice, coconut flour and they’re so easy to make. Perfect for fall!

Save this Recipe!

Enter your email and we’ll send it directly to you.
Please enable JavaScript in your browser to complete this form.
Servings: 12 muffins



  • Preheat the oven to 375ºF. Line a 12 pan muffin tin with paper liners and grease with non-stick cooking spray ( I used the coconut oil spray).
  • In a large bowl, whisk together the eggs, pumpkin, coconut milk, melted coconut oil, sweetener (or coconut sugar), maple syrup, and vanilla until fully combined and smooth.
  • Add the coconut flour, baking soda, pumpkin pie spice and sea salt to the wet ingredients and mix until just combined. Do not overmix.
  • Divide the batter evenly between the 12 prepared muffin tins.
  • Bake in the preheated oven for 18-22 minutes, or until a toothpick inserted in the center of a muffin comes out clean.
  • Remove from oven and allow to cool in the pan for 5 minutes then flip out onto a wire cooling rack to cool completely.
  • Serve with almond butter, pumpkin seeds, grass-fed butter or eat plain!
  • Store in an air-tight container in the refrigerator for up to one week or in the freezer for up to three months.
Last step! If you make this, please leave a review letting us know how it was!


Serving: 1muffin | Calories: 85kcal | Carbohydrates: 5g | Protein: 3g | Fat: 6g | Sodium: 31mg | Sugar: 1g

Nutrition information is automatically calculated, so should only be used as an approximation.

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  1. Edwina says:

    I made these and they’re delicious. I planned on freezing some but no chance. My kids and I ate them all. It’s so good when I find a healthy recipe that we can enjoy. I spread the top with almond butter which worked well.

    I’m glad you mentioned about them coming out the same way you put them in the oven and not rising. I did smooth them on top before baking. I’ll be making these again. Thanks for a good recipe.

    1. Molly Leonard says:

      Thanks for sharing Edwina! I’m so glad you liked them!!

  2. Lyn says: