Cozy Keto Pumpkin Muffins

When it’s fall (ya’ll) ๐Ÿ˜† everybody goes bonkers for pumpkin spice, and these keto pumpkin muffins, which are anti-inflammatory, gluten-free, and sugar-free, should definitely be in your saved + often-used recipe collection.

keto pumpkin muffins

And I get it–it’s (hopefully where you live) starting to cool down for fall, and that crisp snuggly feeling should be crankin’ up!

The only thing is… when we think of ‘cozy’ things, it usually veers in dramatically different directions: Either heavier soups and stews (savory), or warm, sweet breads (sweets direction).

Lucky for you, I’ve got the sweet covered with a fiber-filled, pumpkin-spice loaded muffin that is sugar-free, and also has the added benefit of being a great after-dinner snack (if you add on the pumpkin seeds–they contain melatonin. ๐Ÿ˜‰)

Check out seasonal anti-inflammatory foods for fall HERE.

keto pumpkin muffins

Now, I know some of us like stevia, some prefer erythritol, some like monk-fruit, and on and on. So I put 2 options in the directions to accommodate for either choice, because that one option will determine baking time.

So warm up some unsweetened coconut (or almond) milk and enjoy! ๐Ÿ‚


Cozy Keto Pumpkin Muffins

These cozy keto pumpkin muffins are anti-inflammatory, gluten-free, will satisfy your sweet tooth and can even help with sleep!

  • Author: Laura @ TRUEWELL
  • Prep Time: 15 minutes
  • Cook Time: 27 minutes
  • Total Time: 42 minutes
  • Yield: 6 muffins 1x
  • Category: Breakfast, Dessert, Snack


Units Scale
  • 4 eggs (large)
  • 1/2 cup pumpkin puree, canned
  • 2 tsp pure vanilla extract
  • 4 TBSP coconut oil (melted)
  • 1 tsp stevia liquid (OR 1/3 cup erythritol (Swerve brand works great))
  • 2 tsp pumpkin pie spice mix
  • 1/4 tsp salt
  • 6 TBSP coconut flour
  • 1 tsp baking powder
  • 1/4 cup pepitas, for topping (optional)


  1. Preheat oven to 350 F + prepare pan. Preheat oven to 350 F. Line your muffin tin with liners (paper tend to stick unless you spray with oil).
  2. Mix wet ingredients + spices. Whisk together eggs, pumpkin, vanilla, stevia (or erythritol), coconut oil, cinnamon, and nutmeg in a medium-sized bowl.
  3. Mix dry ingredients. In a small bowl, mix together the coconut flour, salt, and baking powder. Then whisk into the pumpkin batter.
  4. Pour batter into muffin papers. Evenly divide the mixture in the 6-muffin tin cups.
  5. Bake based on type of sweetener used. Bake 22-25 minutes (using stevia as the sweetener), or (27-29 minutes using erythritol as the sweetener).
  6. Test if done. Muffins are ready when a toothpick comes out clean.
  7. Remove, cool + enjoy! Pop muffins onto a towel or cooling rack, and let them cool completely for optimal fluffy texture.


  • Calories: 156

Keywords: Dairy-Free, Gluten-Free, Low-Carb, Sugar-Free

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Laura Brigance, MS, CHC

Author: Laura Brigance, MS, CHC

Laura is a Nutrition Specialist and Certified Health Coach with a Master of Science in Nutrition. Her goal is to help women reduce inflammation, balance blood sugar, and regain natural energy with an Anti-Inflammatory Diet + Lifestyle.

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