Mini Keto Pumpkin Muffins – gluten free, sugar free low carb breakfast!

These mini keto pumpkin muffins  are so easy to make and a delicious way to start your morning. With or without cream cheese frosting, these sugar free, gluten free pumpkin muffins make for a great keto snack too! Only 0.7g net carbs per muffin.

You might also like this low carb pumpkin chia breakfast pudding!

Last month I made a carrot cake mug cake in the microwave and loved it so much I wanted to try a keto muffin.  So I adapted that recipe and came up with these delicious mini keto pumpkin muffins. These mini muffins are great for a low carb breakfast when eaten plain. But when you add the sugar free cream cheese frosting you have a great keto snack. So good! Only 0.7g net carbs per muffin.

 

Other low carb pumpkin recipes to try

I love pumpkin not only because it reminds me of fall but because it’s very nutritious and versatile in recipes. Some of my favorite low carb recipes that have pumpkin in them are:

• sausage, pumpkin & kale soup
• pumpkin cauliflower risotto with shrimp
• pumpkin cheesecake dip with bacon chips
• caramel pumpkin protein smoothie
• chai pumpkin chai breakfast pudding

 

mini Keto pumpkin muffins recipe

The ingredients for these mini pumpkin muffins are: pumpkin puree, eggs, almond flour, melted butter, baking powder, cinnamon, pumpkin pie spice and Lakanto golden sweetener. Remember to make sure that you are using pure pumpkin and not pumpkin pie filling. The ingredients should only say “pumpkin”.

 

 

So essentially you mix all of the ingredients together and then spoon into a sprayed non stick, mini muffin tin. Make sure to spray or grease the tin because they will stick otherwise. Bake in a 350°F oven for about 10 – 12 minutes.

Below you can see what they look like without frosting. I personally think they taste great this way for breakfast. They are moist, sweet and  have only 35 calories and 0.7g net carbs. 

 

With our without sugar free cream cheese frosting

However if you want a little sweet treat in the afternoon or a little dessert try them with the sugar free cream cheese frosting which is very easy to make.

You just beat soften cream cheese and butter with Swerve powdered sugar and Lakanto sugar free maple syrup. If you have maple extract that will give it a bit more maple flavor but it’s not necessary.  You can find the recipe in this healthy mug cake post.

 

 

What kind of  low carb flour to use

Today I used almond flour to make this low carb. I feel like almond flour is the most like regular flour in baked goods like these muffins. It’s usually a 1 to 1 substitution of almond flour to regular flour. However you can also use coconut flour if you want. 

With coconut flour you use much less and have to let it sit and absorb some of the liquid before baking. A good rule of thumb is 1/4 cup of coconut flour to 1 cup of almond flour. So in this recipe you would use 1 1/2 tablespoons of coconut flour. Mix it and let it sit for 5 minutes before baking. For more information about using coconut flour instead of almond flour, check out this post.

 

Well I hope you give these tasty mini keto pumpkin muffins a try. To freeze the plain version, just add them to a baggie or freezer container. Microwave them for about 30 seconds and they should be great. I would not freeze the iced version. The nutritional information for 1 mini muffin is:

1 plain mini muffin

35 cals / 3g fat / 1.1g carbs / 0.4g fiber / 1.2g protein = 0.7g net carbs

Per 1 serving frosting based on 8 servings total (see this post for recipe)

19 cals / 1.8g fat / 1.5g carbs / 0.9g fiber / 0.2g protein = 0.6g net carbs

For another low carb treat, heck out my friend Lauren’s keto pumpkin cookies