These low-carb pumpkin spice muffins are everything cozy in one bite.
They’re soft, warmly spiced, and just sweet enough—without any refined sugar.
I make these on repeat during the fall, but they’re honestly perfect any time of year.
They use coconut flour, so they’re naturally grain-free and low in carbs, but still fluffy and moist.
Super quick to make, and they smell amazing while baking.
What You’ll Need
- ½ cup canned pumpkin puree
- 4 large eggs
- ¼ cup coconut oil, melted
- ¼ cup almond milk
- 1 teaspoon vanilla extract
- ¼ cup coconut flour
- ¼ cup granulated monk fruit sweetener
- 1 teaspoon baking powder
- 1½ teaspoons pumpkin pie spice
- ¼ teaspoon cinnamon
- Pinch of salt
Why I Love This Recipe
I’ve been making these muffins for years when I want something cozy that doesn’t spike my blood sugar. They’re great with coffee in the morning or as an afternoon pick-me-up.
- Super moist and fluffy despite being grain-free
- Warm pumpkin spice flavor that tastes like fall
- Just the right amount of sweetness from monk fruit
- Comes together in one bowl
- Freezer-friendly!
Makes
9 muffins
Cook Time
Prep: 10 minutes
Bake: 20–22 minutes
Total: 30–32 minutes
Macros (Per Muffin)
Calories: 98
Fat: 7g
Carbs: 4g (Net Carbs: 2g)
Protein: 3g
Fiber: 2g
Sugar: 1g
Why This Recipe Works (Quick Science)
Coconut flour is super absorbent, so you only need a small amount. The eggs and pumpkin puree help create moisture and structure. Monk fruit keeps it sweet without the carbs, and baking powder adds the lift. The warm spices round it out so you don’t miss the sugar.
Common Mistakes
- Using too much coconut flour – It will make the muffins dry. Measure carefully.
- Not letting the batter sit – Let it rest for a couple of minutes so the coconut flour can absorb the liquid.
- Overbaking – Keep an eye on them at 20 minutes. They dry out fast.
- Skipping the liner or greasing – They’ll stick!
What to Serve With
- Black coffee or a cinnamon latte
- A handful of nuts or yogurt for a light breakfast
- A drizzle of almond butter on top
FAQ
Can I freeze these muffins?
Yes! Let them cool, then freeze in an airtight bag for up to 3 months.
Can I use almond flour instead of coconut flour?
No—coconut flour is much more absorbent. You’d need to adjust the whole recipe.
What if I don’t have monk fruit sweetener?
You can use erythritol or stevia blend, but check the sweetness ratio.
Are these keto-friendly?
Yes! With only 2g net carbs per muffin, they’re keto-approved.
Can I make these dairy-free?
They already are! Just make sure your almond milk is unsweetened.
Pro Tips
- Let the batter sit for 2–3 minutes before scooping.
- Use silicone muffin liners to prevent sticking.
- For best texture, don’t overmix. Stir just until smooth.
- Use room temp eggs so the coconut oil doesn’t solidify.
- Sprinkle a little cinnamon on top before baking for extra flavor.
Tools Required
- Mixing bowl
- Whisk
- Silicone muffin liners or muffin tin
- Measuring cups and spoons
- Ice cream scoop or spoon for batter
Substitutions and Variations
- Swap pumpkin pie spice with ½ tsp cinnamon + ¼ tsp nutmeg + ¼ tsp ginger
- Add chopped walnuts or pecans
- Stir in a few sugar-free chocolate chips
- Use ghee or avocado oil instead of coconut oil
Make Ahead Tips
Make the batter and refrigerate it overnight. Stir and scoop in the morning. Bake as usual.
Instructions
Step 1: Preheat the Oven
Preheat your oven to 350°F.
Step 2: Mix Wet Ingredients
In a large bowl, whisk together:
- ½ cup canned pumpkin puree
- 4 large eggs
- ¼ cup melted coconut oil
- ¼ cup almond milk
- 1 tsp vanilla extract
Step 3: Add Dry Ingredients
Add in:
- ¼ cup coconut flour
- ¼ cup monk fruit sweetener
- 1 tsp baking powder
- 1½ tsp pumpkin pie spice
- ¼ tsp cinnamon
- Pinch of salt
Whisk until the batter is smooth. Let it sit for 2–3 minutes to thicken.
Step 4: Scoop Into Muffin Tin
Line a muffin tin with silicone liners. Scoop the batter evenly into 9 cups using a spoon or scoop.
Step 5: Bake
Bake at 350°F for 20–22 minutes, until the tops are set and a toothpick comes out clean.
Step 6: Cool and Serve
Let muffins cool in the pan for 5 minutes, then move to a wire rack to cool completely.
Leftovers and Storage
Store muffins in an airtight container at room temp for 2 days or in the fridge for up to 5 days. Freeze for up to 3 months. Reheat in the microwave for 10–15 seconds.
Conclusion
I hope you give these low-carb pumpkin spice muffins a try! They’re cozy, simple, and just the thing for a fall craving—without the sugar crash. If you make them, leave a comment and let me know how they turned out or ask any questions you have.
