Try these delectable keto pumpkin muffins with a rich gooey cream cheese center. They’re a delicious fall breakfast or snack. So good that you might even want to eat them for dessert!
You don’t want to mess with perfection. Take these keto pumpkin muffins, for example. I first posted this recipe back in 2013 and they were a huge hit from the get-go. Readers love them, and my family does too. So we make them every fall.
It’s one of my most popular keto muffin recipes, and with good reason. They have that classic pumpkin spice flavor, with a gooey, creamy cheesecake center. No one can believe they’re sugar free.
They are, of course, modeled after the famous pumpkin muffins from Starbucks. And they taste just as delicious, but with a mere fraction of the carbs.
How does that sound to you, pumpkin lovers???
Why you must try this recipe
In case you haven’t noticed, I am a huge fan of keto pumpkin recipes. There is something so lovely and comforting about the warm spices paired with pumpkin puree.
And these muffins are no exception. They are tender and sweet, with hints of cinnamon, ginger, and cloves. And that sweet cheesecake center takes them to the next level. But if you prefer them plain, I offer instructions for that too!
Best of all, these keto pumpkin muffins have only 3.7g net carbs per serving. Compare that to the hefty 53g of carbs in the Starbucks version.
Other fan favorites include my Keto Pumpkin Cream Pie and Easy Pumpkin Breakfast Bars. And let me not forget my updated Keto Pumpkin Bread, which gets rave reviews every time!
Reader Testimonials
“I made these exactly as written. They were easy to make and tasted fabulous! I can always count on your recipes to be delicious!” — Dana
“These are pure perfection, so delicious! I like extra simple recipes with standard ingredients, and even with the a separate filling, these are simple enough for me to put in regular rotation. I just need to remember to make a double batch next time. Thank you!” — Jamie
“These muffins are the VERY BEST thing I’ve made using Keto ingredients! Thanks!” — Kathy
Ingredients you need
Cream Cheese Filling:
- Cream cheese: Use full fat cream cheese as low fat cream cheese has fillers that can make it higher in carbs.
- Powdered Swerve Sweetener: Use a powdered sweetener for the cream cheese filling so there’s no residual grittiness.
- Heavy cream
- Vanilla extract
Pumpkin Muffins:
- Almond flour: Choose a good, finely ground almond flour for the best texture. This recipe won’t work well with coconut flour, but you can use sunflower seed flour for a nut-free version.
- Swerve Brown: A brown sugar replacement is ideal for the best keto pumpkin muffins. But any granular sweetener should be fine in these, so use what you like best. Do be aware that allulose will make them brown much faster.
- Unflavoured whey protein powder: It’s important to understand the science behind keto baking. Gluten is a protein and in its absence, another dry protein helps baked goods rise properly. You can skip the protein powder, but your muffins will be more dense and fragile. You can also use egg white protein powder instead.
- Pumpkin pie spice: If you don’t have pumpkin pie spice, you can combine ground cinnamon, ginger and cloves.
- Pumpkin purée: You can use homemade or canned pumpkin purée. If it’s on the thinner side, reduce the amount of added liquid.
- Pantry staples: Eggs, butter, baking powder, salt and vanilla extract.
Step-by-step directions
1. Prepare the filling: Beat the cream cheese with the powdered sweetener, cream and vanilla extract until smooth. Set aside.
2. Whisk the dry ingredients: In a medium bowl, whisk together the almond flour, sweetener, protein powder, baking powder, pumpkin pie spice, and salt.
3. Stir in the wet ingredients: Add the eggs, pumpkin puree, melted butter, water, and vanilla extract. Mix until well combined.
4. Fill the muffins: Line a muffin tin with parchment or silicone liners. Drop a spoonful of batter into the bottom of each and use a spoon to make a well in the center. Drop a tablespoon of the filling into the well, then top with more batter to cover.
5. Bake the muffins: Bake at 325F for 23 to 25 minutes, or until the tops are set and the edges are browned. Let cool in the pan.
Expert tips
The filling is optional! I have made these keto pumpkin muffins several different ways. I love the filled muffin style, but I have also swirled the cream cheese into the top of the batter (very pretty!). And I’ve made them with no filling at all!
So if you prefer a classic pumpkin muffin, feel free to skip the filling. Adding chopped nuts or chocolate chips is delicious too.
The rise and fall of keto pumpkin muffins: If you do make filled muffins, expect them to rise nicely and then sink a bit as they cool. That is the nature of cream cheese stuffed goodies. The filling expands during baking, and then contracts as it cools. So a little sink hole will appear in the tops of the muffins. They still taste fabulous!
Dairy-Free Option: You can make these muffins dairy-free as well, with egg white protein powder, dairy-free cream cheese, and coconut cream. Replace the butter with your oil of choice and enjoy!
Frequently Asked Questions
Canned pumpkin puree has 12g of carbs and 4g of fiber per half cup serving. While it’s not the lowest carb option, it can be consumed on a keto diet in small quantities. This keto muffin recipe uses only half a cup spread out over 12 servings, so it’s very keto-friendly.
This keto muffin recipe has 6.1g of carbs and 2.4g of fiber per serving. That comes to 3.7g net carbs per muffin.
This keto pumpkin muffin recipe was developed and tested using almond flour. However, you can use sunflower seed flour as a 1 to 1 replacement. Just remember to add a tablespoon of lemon juice to offset the reaction between sunflower seeds and baking powder. They will turn a lovely shade of green if you forget!
More recipes you might enjoy
Keto Pumpkin Muffins Recipe
Ingredients
Cream Cheese Filling:
- 6 oz cream cheese softened
- 3 tablespoon powdered Swerve Sweetener
- 1 tablespoon heavy cream
- ½ teaspoon vanilla
Pumpkin Muffins:
- 2 cups almond flour
- ½ cup Swerve Sweetener
- ¼ cup unflavoured whey protein powder (or egg white protein)
- 2 teaspoon baking powder
- 2 teaspoon pumpkin pie spice (Or 1 teaspoon cinnamon, ½ teaspoon ginger, ¼ teaspoon cloves)
- ½ teaspoon salt
- 2 large eggs
- ½ cup pumpkin puree
- ¼ cup butter melted
- ¼ cup water
- ½ teaspoon vanilla extract
Instructions
Cream cheese filling
- Beat the cream cheese with the powdered sweetener, cream and vanilla extract until smooth. Set aside.
Muffins:
- Preheat the oven to 325ºF and line a muffin tin with parchment or silicone liners.
- In a medium bowl, whisk together the almond flour, sweetener, protein powder, baking powder, pumpkin pie spice, and salt.
- Add the eggs, pumpkin puree, melted butter, water, and vanilla extract. Mix until well combined.
- Drop a spoonful of batter into the bottom of the prepared muffin tins and use a spoon to make a well in the center of each. Drop a tablespoon of cream cheese filling into the well, then top with more batter to cover.
- Bake 23 to 25 minutes, or until the tops are set and the edges are just browned. Let cool completely in the pan.
Cindy says
Wishing you Husband a speedy recovery…my nephew just had surgery to put his lower leg back together after a motorcross accident (his leg was in about 200 pieces)…and OMG am I glad for this recipe…you have no idea how hard it is to look at those muffins everyday and not eat one…now I can take one to work with me and enjoy it with my Thanksgiving Blend 🙂
Carolyn says
Hope your nephew recovers well!
Sue says
I made these tonight and they were fabulous. I only had chocolate whey powder so I used that. Couldn’t even taste the chocolate so it worked fine. My kids said they would eat low carb if they could eat these every day. Wishing your hubby a speedy recovery!
Carolyn says
Wow, I totally would have thought that the chocolate whey powder would come through in flavour. Glad they worked out!
Victoria says
Wishing your husband a speedy recovery.
Carolyn says
Thank you.
Rica says
Oh Carolyn, my heart goes out to you in this time of distress! I pray that that your husband’s time in the hospital is successful and short. And I have no doubt in my mind that the attention of you and your children will speed his recovery at home. Will definitely make the muffins for Saturday Bible study and offer ongoing prayers to your and your family for a total recovery.
Carolyn says
Thank you!
mellissa @ ibreatheimhungry says
Hope Tim has a full and speedy recovery! Also I was just at starbucks today drooling over those muffins, then I came home to this post!!! Timing couldn’t be better! Can’t wait to try these…
Carolyn says
Thank so much, Mellissa
Amy says
Oh my gosh! Speedy recovery and SO glad it wasn’t worse! Maybe this will give me a chance to catch up on all of your recipes I have marked, “to try”!
Loretta says
Prayers for you, so sorry. Don’t let the blog burden you. Invite guest posts, rest in the Lord, take care of your hubby and don’t worry about us. Thank God he spared you that separation of losing your hubby. Maybe repost some of your oldies but goodies. Whatever works for you. <3
AM says
Oh Carolyn!
Thoughts and prayers for your husband’s healing and recovery, and for you and your family’s strength during this time.
I was run over by a car when I was pregnant with my son, and it was frightening to say the least. My DH had a horrible time of it too, as one would imagine, but we are stronger for it, and my son is big and strong despite the surgeries (ankle and heart) and stress.
PS making these muffins STAT! In honor of your hubs recovery! 🙂
Carolyn says
Wow, when you were pregnant! How scary! I was hit by a car when I was 12, and suffered a broken collarbone. So I guess my husband and I share that in common now.
Stephanie says
Sending up prayers for your husband and your whole family. I can’t begin to imagine how terrifying that must have been. Don’t forget, your whole community is here to support you in any way we can – just ask!!
Carolyn says
Thank you, Stephanie.
Chris says
Made these this morning – they are wonderful! Didn’t have any pepitas on hand (who has pepitas on hand?? :), so no topping, but they were still rich and delicious. I hope Tim continues to mend, and it’s good that he is your priority. During this time, why not do some re-runs of your recipes? There are lots of them that I’m sure I’ve missed! Hugs to you and all the best!
Carolyn says
Haha, I always have pepitas on hand, but that’s because it’s taken me 2 years to finish one package (I keep them in the freezer). 🙂 Thanks for the well-wishes.
Lorraine says
Praying that your husband’s surgery goes as planned. Just concentrate on your added commitments and don’t worry about us. As Tea said, we have a lot of your recipes to work with, and you know we will be here when you get back. Take care of yourself, because, now the burden will be on you for awhile.
tea says
Oh, SO sorry about your honeybunch.
Don’t worry about us; we’ve got tons of your back recipes to go through, so do what you must, and know we’re keeping the prayers going.
Thanks for more pumpkin – this sounds FAB. Presently trying to make over carrot cake muffins someone gave me… ☺ It’s nice to have this one already done!
Sarah says
Oh NO!! Thank goodness he’s ok and prayers for a quick recovery!!!
gayle says
Carolyn,
I don’t know you, but feel as though I do. You add sugar and spice to my days. When you wrote about your husband I felt a stab of anxiety and heartache for you as I know how facing mortality of the one you love brings up a multitude of emotions. That being said, I feel that your love of life and your ability to make all things sweeter will carry you through. And when those things falter you have friends and family for reinforcements. My thoughts are with you, and don’t forget to take good care of yourself.
Carolyn says
Thank you so much, Gayle.
K. Crete says
Prayers and healing thoughts to your husband and your family!! Carolyn you rock – thank you for all you give to all of us – and please take the time to give to yourself also!!!
Those muffins are what I call a Makeover!! Trader Joe’s version has 320 calories – 15g fat 42g of carb – 23 g of sugar and 520 mg of sodium and 4g protein ……..
Carolyn says
Wow. Mine are smaller, for sure, but wow. Those are some crazy numbers for one muffin!
Edith says
Hugs, hugs and lots more hugs. All my love and best wishes for Tim and you.
Carolyn says
Thank you so much.
Deborah says
So sorry to hear about your husband’s accident and very glad it wasn’t worse. What a nightmare.
This looks like a great recipe to make for my son…
if i don’t have access to pumpkin puree, any idea how much fresh pumpkin to use to make puree?
Carolyn says
That’s a very good question! I’ve never made my own puree but I pinned something this morning on how to do it. This person used 2 pie pumpkins and got 4 cups, so I think half a pie pumpkin would be about right. http://www.goodiesavolonte.com/2013/10/07/how-to-make-pumpkin-puree/
Kim says
I wish your husband a speedy recovery and a lot of strenght to all of you and your family. Don’t worry about us/the blog, your priority is with your family now !
Carolyn says
Thank you!
Luana says
Prayers for your husband, you and your family.
Carolyn says
Thank you, Luana
Angeline Warkentin says
I just made these and they are unreal!!!
I’ve made a few recipes off of your blog and they are all outstanding. Your book is on my Christmas list too! 🙂
Carolyn says
Thanks!
Lauren at Keep It Sweet says
I hope his surgery goes well this morning! Thinking of you and your family!
And these muffins look fantastic, just as good as the originals!
Carolyn says
Thanks, Lauren.
Jersey Girl Cooks says
I am so sorry about your husbands injury. Prayers for a quick recovery. I love the combination of pumpkin and cream cheese. Great muffins.
Carolyn says
Thanks, Lisa. Scary times but I am so glad he’s okay.
Sharon says
Blessings to you & Tim. He will be nourished back to health!