According to a 2011 research study, one of ten Americans skip breakfast. And more men than women are skipping their morning meal. Twenty-eight percent of men between the ages of 18-34 don’t eat before 11 a.m. One of the top reasons people gave for skipping breakfast was, “they didn’t have time and were too busy.” Now that the mornings are getting a little cooler, make this warm muffins in fall flavors. Our muffins are popular with kids and the non keto family members. These pumpkin muffins are perfect for a healthy fall pumpkin breakfast or snack as they are gluten and refined sugar free.
To make this pumpkin muffins recipe low carb you want to leave out the starch and use an alternative sweetener. Some people on a low carb diet can have agave nectar, though others may have to choose a sugar-free (syrup) alternative. Though you may have to add some liquid to achieve a smooth batter consistency in this keto pumpkin muffin recipe. When making any type of muffin there is one very important key step to remember. Don’t over mix the batter. Once the flour is added to the bowl, only mix it in just until combined. Over mixing creates a tough and chewy muffin due to the development of too much gluten during the mixing process.
Keto Pumpkin Muffins Recipe
- 1 1/2 cups (5.3 oz) almond flour
- 1/4 cup (1.1 oz) ground chia seeds
- 1 tbsp gluten-free baking powder
- 1 tbsp pumpkin pie spice mix (you can make your own)
- 1/4 cup (1.4 oz) Erythritol or Swerve, powdered or other healthy low-carb sweetener
- Topping: 6 tbsp (0.9 oz) pumpkin seeds
- 1 cup (7.1 oz) pumpkin puree (you can make your own)
- 6 large eggs, separated
- 1/2 cup (4 oz) butter, ghee or virgin coconut oil, melted
- 20-30 drops liquid Stevia extract
- melted coconut oil or ghee for greasing
Preheat the oven to 350 °F. Place all the dry ingredients, apart from the pumpkin seeds, into a bowl and combine well. Separate the egg whites from the egg yolks. Using a hand beater or electric mixer, whip up the egg whites until they create soft peaks. In another bowl, place the egg yolks, melted butter, pumpkin puree and stevia. The butter should be melted and cooled (don’t use hot). The pumpkin puree and egg yolks should be at room temperature. If you use them straight from the fridge, the butter will clump up. Process until well combined and start adding the dry mixture a tablespoon or two at a time while mixing. Add about a quarter of the whipped egg whites and mix gently. Add the remaining egg whites and fold in the batter using slow setting on your mixer or using a spatula. Be careful not to deflate the egg whites and keep the batter as fluffy as you can.
Line a muffin tray with 12 medium muffin paper cups. Grease each cup with a small amount of coconut oil or ghee. Spoon the batter into the paper cups and transfer into the oven. Alternatively, you can use a silicon muffin tray or silicon muffin cups. Transfer into the oven and bake for 5 minutes. After 5 minutes, sprinkle with the pumpkin seeds. Place back in the oven and bake for another 30 minutes or until the tops are golden brown. When done, remove from the oven and place on a cooling rack. Store at room temperature for 4-5 days.