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.
Louise says
I’ll admit I had to google pepitas – didn’t know what they were (in Canada where the 2nd language is french). These look delicious, looking forward to making them.
Sorry to hear about your husband – hope his surgery went well. I am at the 8 week mark from our low-speed motorcycle accident that broke my husband’s right ankle (both bones, has two titanium plates screwed to the bones now) so I know what you will be going through in the weeks ahead. All the best to you and the rest of your family.
First time poster, but I love your recipes and tell everyone willing to listen about your blog.
Carolyn says
Hi Louise…as it happens, I am Canadian! But I’ve lived in the US since grad school so I’ve gotten used to hearing a lot of Spanish words. I am sorry about your husband’s accident. Tim broke both bones in his lower leg as well, the lower fibula was shattered so it’s all put back with plates and screws too. I am calling him the bionic man.
Jeanette says
Carolyn, so sorry to hear about your husband. Prayers for a full and speedy recovery. Thank goodness it sounds like he will be okay and that you are there for him. Thinking of you. xo
Carolyn says
Thanks, Jeanette.
Carolyn says
These look fabulous!!! I love pumpkin everything, it must be because I was born around Thanksgiving. You have a fabulous name by the way 😉
CLMD says
Never apologize for putting your attention and efforts into your family. Really sorry to hear the news but glad he’s okay and on the mend. Sometimes things happen in life to remind us what we have. Keep calm and carry on smiling (English motto from an English lady).
Carolyn says
Thank you!
Sommer @ ASpicyPerspective says
So sorry about your husband’s accident, but very glad that he is going to be ok. These muffins look fabulous! 🙂
Alisa says
Thank you SO much for this recipe, especially with what’s going on with your husband and family! Saying a prayer for his speedy recovery and your strength/energy in the interim. I will toast to you with one of these muffins and a cup of coffee when I make them!
Batya says
Oh god, what a terrifying thing to happen. I’m glad that he wasn’t hurt worse and that you have resources to draw on during this stressful time. Wishing a speedy recovery to Tim, and strength and comfort to you and the kids.
Karen Robertson says
Carolyn,
so glad to hear he is ok, I can’t even imagine such an experience. The fear, the worry and it sounds extremely painful too.
I am thinking pumpkin too but pumpkin bread–just baked a bunch for some customers and you inspired me to take a few pictures.
It was so fun meeting you in Seattle and sharing some laughs and a ride with Janelle!
Karen
Carolyn says
Thanks so much, Karen. It was good to meet you too!
Ruth says
So sorry to hear of your husband’s accident and injury. Prayers for a full and good recovery.
The muffins look soooo good! Do you think that they would freeze well? I would like to be able to make a batch, freeze, and then pull one out when desired.
Carolyn says
I know the muffin part would freeze quite well. The cream cheese might change texture a bit, but I think it’s still worth it to have them on hand when you wan them! The flavour would still be delicious.
Ruth says
Thank you so much for your response! I think I will try baking and freezing – give it a shot anyway. They just look too good to pass up.
Georgia @ The Comfort of Cooking says
So sorry to hear about what your husband’s having to go through, Carolyn! You all are in my thoughts! Love these muffins. A very comforting breakfast or snack!
Carolyn says
Thanks, Georgia!
Michelle H says
Sorry to hear about your husband, and glad it wasn’t worse!! Your family is the most important before anything else, so concentrate on that!
This recipe looks amazing, I’m going to make it in the morning. Does anybody know if I can use Splenda instead of erythritol and just use whole milk instead of almond milk?
Carolyn says
Yes to the whole milk. I am sure splenda would be fine too, but I don’t really work with it so I can’t say for sure.
Kerry P says
I just made these and they are really, really, really, really, really, good! I used Splenda and cream for the almond milk and it turned out just great. Excellent as written, but next time I’m going to use more spice because I love heartburn. 🙂 I also filled the cups up to the top so got 12 muffins exactly.
Thank you for this recipe! I’m glad your husband is doing well, too.
Lily says
Thanks so much for this great looking recipe! Prayers for all of you as your husband goes through surgery and recovery. So glad it was not worse.
In 2006, I slipped and fell on a hillside dirt trail (I was headed downhill). Unfortunately, I tucked my left leg under me and landed quite hard on it, breaking the tibia and badly dislocating the ankle. After a four-hour surgery, the doc told me my ankle muscles were like spaghetti and that he had placed a metal plate in the ankle. Full recover took some time, but my leg is fine now. He offered to remove the metal plate, but that involved another surgery, so I declined. I lost some weight recently through a low carb life-style change and noticed that the plate is a little more pronounced. Otherwise, it’s all fine–never had any pain, no movement restrictions and I don’t set off metal detectors.
Prayers and best wishes to you all…
Carolyn says
sounds like a very similar surgery! Tim has a plate and several screws, along with some pins to keep the tibia and fibula together for now, since the ligaments were so badly damaged by the dislocation. It’s good to hear you are all healed.
Lily says
Now that you mention it, I had pins, also. His sounds more complex than my injury, but he’s young and will likely heal quickly and completely. Well, that’s what we’re praying for, isn’t it? Best to you all through the healing time…And thanks for sharing so much of yourself and your life, along with all the wonderful, nourishing food!
jillian says
we will be fine..thanks for sharing what is going on with you. this is a good time to see if any of us want to share recipes online while you all manage life at your house. i would be happy to contribute.. take care of yourself, too.
Carolyn says
Sure, Jillian! I once put out a call for recipes from readers but I didn’t get much response. What do you have that you’d like to share?
Erin @ Texanerin Baking says
I was happy to see that your husband came out of surgery okay. I’ll be thinking of you and your family the next few weeks and I hope Tim will recover quickly.
Let me know if you need any online help and I’ll be there! I’ve just scheduled several of your posts on FB for the next month in hopes of helping (even if just a little!)
Oh and the muffins? Love them. 🙂
Carolyn says
Thanks so much, Erin. Even the littlest things help!
Jessica @ A Kitchen Addiction says
So sorry to hear about your husband! I hope he has a quick recovery!
These muffins look incredible!
Susan says
Boy, I broke my ankle badly a few years ago, and while it was nothing as traumatic as being hit by a car, it still turned my life upsidedown in an instant. You have my sympathy and best wishes. It’s quite a slog coming back from this sort of surgery, and your husband is lucky to have such a loving family to help him through it. Don’t worry about us … we can mine your archives for a good long while. Take care of your family.
Carolyn says
Thanks, Susan!
Cindy says
If you care for your hubby like you do for the rest of us with your amazing recipes, he’ll be better in no time! My thoughts and prayers are with you both, and don’t forget to take care of YOU too! hugs!
Carolyn says
Thank you!
Debra says
Holy, Carolyn.. Really hope everything goes well with your husband’s surgery and recovery. You’ll have your hands full for the next little while but take care of yourself and your family and the blog will wait!
Mariam says
Your husband can’t help but get better with all the care that you put into everything that you do. Best wishes for a super speedy recovery and don’t forget to take care of yourself, too!
Liz says
Thinking of you, Tim and your whole family, Carolyn. Hope Tim’s recovery is totally uneventful…and that he won’t need any more interventions. xo
PS…your muffins look TERRIFIC!!!
Carolyn says
Thanks, Liz!