When it’s fall (ya’ll) [sorry-had to be done by a Southerner such as myself] 😆 everybody goes bonkers for pumpkin spice, and these keto pumpkin muffins should definitely be in your saved + often-used recipe collection. And I get it–it’s (hopefully where you live) starting to cool down, 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. 😉)
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 in case you veer either way, because that one option will determine baking time.
So warm up some unsweetened coconut (or almond) milk and enjoy! 🍂
Cozy Keto Pumpkin Muffins
- 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)
- 1 tsp ground cinnamon
- 1 tsp ground nutmeg
- 1/4 tsp salt
- 6 TBSP coconut flour
- 1 tsp baking powder
- 1/4 cup pepitas, for topping (optional)
Preheat oven to 350 F. Line your muffin tin with liners (paper tend to stick unless you spray with oil).
Whisk together eggs, pumpkin, vanilla, stevia (or erythritol), coconut oil, cinnamon, and nutmeg in a medium-sized bowl.
In a small bowl, mix together the coconut flour, salt, and baking powder. Then whisk into the pumpkin batter.
Evenly divide the mixture in the 6-muffin tin cups.
Bake 22-25 minutes (using stevia as the sweetener), or (27-29 minutes using erythritol as the sweetener).
Muffins are ready when a toothpick comes out clean.
Pop muffins onto a towel or cooling rack, and let them cool completely for optimal fluffy texture.
This high-protein, high-fat breakfast bowl will keep you satisfied and focused for hours in the morning. Plus it’s a perfect post-workout muscle builder!
Egg, Bacon, + Avocado Bowl
- 2 slices bacon
- 2 eggs medium to large
- 1/2 avocado chopped
- 1 TBSP red onion finely chopped
- 1 TBSP red bell pepper finely chopped
- sea salt + pepper to taste
Prep all vegetables per the ingredients list
Fry the bacon until crisp on a non-stick pan. Let it cool slightly and chop.
Combine the bacon, eggs, avocado, onion, and bell pepper in a bowl.
Season with salt and pepper to serve.
32 g fat
14 g carb
23 g protein
*For vegan option, replace eggs with meat-free substitute
These little savory muffins are full of comfort, without the carbs. They’re gluten-free, dairy-free, low-carb, and amazing as a batch-prepped breakfast or snack!
Egg Broccoli + Turkey Muffins
- 1/2 head broccoli
- 5 eggs medium to large
- 1 clove garlic minced
- 1 pinch chili flakes optional
- 4 slices turkey from deli
- 1/3 cup cheddar shredded
Preheat the oven to 360°F(180°C).
Place the broccoli in a pot of boiling water and cook for approx. 3 minutes. Strain and cut into small pieces.
Beat the eggs in a medium-size bowl, add the minced garlic and season with salt and pepper, and chili flakes if using.
Grease a 6 muffin tray with oil or butter, and fill the muffin tin with evenly divided broccoli, ham, and grated cheese. Pour the beaten eggs into the muffin tin and bake in the oven for 10-15 minutes, or until eggs have set.
Per muffin nutrition:
6 g fat
4 g carb
10 g protein
*For vegan option, replace cheese with plant-based cheese + replace turkey with meat-free option.
The addition of anti-inflammatory turmeric to these poached eggs adds a subtle spiciness that’s *just right*.
Turmeric Poached Eggs
- 2 tsp pine nuts
- 1 3/4 cups fresh spinach
- 5/8 cup tomatoes halved
- 1 TBSP olive oil
- 1 TBSP white wine vingegar
- 1 tsp ground turmeric
- 2 eggs medium sized
Heata dry frying pan and toast the pine nuts for 2 minutes, then set aside.
Inthe meantime, heat the oil in a frying pan and stirfry thespinach and tomatoes for 2 minutes on medium heat until wilted. Season withsalt and pepper.
Bringa pot of water to the boil and add in the vinegar and turmeric. Turn the heatdown so that the water no longer bubbles. Carefully break in the egg and poachfor 3 minutesrepeatwith the second egg.
Dividethe spinach over two bowls, top with the poached egg and sprinkle with toastedpine nuts. Season withsalt and pepper. Breakopen the eggs just before serving.
15 g fat
12 g carbs
14 g protein
This Mediterranean-flared omelet is nothing short of delicious!
*Wanna get a more rich flavor? Sub the cottage cheese for feta!
Cottage Cheese + Basil Omelet
- 6 eggs large
- 4 TBSP water
- 1 TBSP butter or avocado or olive oil
- 1 bunch basil fresh
- 7/8 cup cottage cheese
- 12 cherry tomatoes
Beat the eggs with the water and season with salt and pepper.
Heat ¼ oil in a frying pan and bake 1 thin omelet, repeat until you have 4 omelets. Keep them warm under aluminumfoil.
Chop the basil finely and mix with the cottagecheese. Seasonwith freshly ground pepper.
Cutthe tomatoes into quarters. Divide the cottage cheese and tomato over theomelets and roll them up. Cut diagonally and serve immediately.
Nutrition per serving:
14 g fat
3 g carb
15 g protein