Does it feel like fall yet where you live? Admittedly, around here it doesn’t. It’s still warm and beautiful, but I know that the cool, crisp air is just around the corner. So, despite the fact that we haven’t even gone apple picking yet, I already have my eye on everything pumpkin. Low carb pumpkin recipes are one of the best things about fall! Especially healthy, keto low carb pumpkin muffins.
Even though it’s still 80 degrees outside, knowing that it’s September has me in fall baking mode already. Which means I’m ready for my first low carb pumpkin recipe of the year! And, I already knew a couple months ago that it would be keto pumpkin muffins.
My favorites from the last couple years were pumpkin pie cupcakes and sugar-free pumpkin bread. This year, I was determined to perfect healthy pumpkin muffins. I tried several individual low carb flours separately, but the winner was pumpkin muffins with coconut flour and almond flour combined.
BENEFITS OF HEALTHY PUMPKIN MUFFINS
Despite being deliciously soft and moist, these keto pumpkin muffins are actually pretty light, with only 173 calories each. Not bad for a muffin that’s super moist! Even if you’re not counting (I’m not), it’s nice to have lighter options among all the heavy fall desserts.
These healthy pumpkin muffins have a lot going for them in the nutrition department, too. They are packed with protein, healthy fats, fiber, and vitamin A. They are also low carb, keto, gluten-free, sugar-free, and they even happen to be paleo if you want them to be.
COCONUT FLOUR VS. ALMOND FLOUR PUMPKIN MUFFINS
Which flour is the best one to use for healthy pumpkin muffins? Naturally, as with all my keto desserts, I only considered low carb flours.
But, I promise that you will love these low carb pumpkin muffins even if you are neither keto nor low carb!
I experimented on keto pumpkin muffins with almond flour, coconut flour, and flax seed meal. Almond flour alone can be too heavy, coconut flour is too dense, and flax seed meal can be a little gritty. In the end, I settled on a combination of almond flour and coconut flour.
Making the low carb pumpkin muffins with coconut flour and almond flour helps create the best texture, better than one or the other alone.
The coconut flour also helps keep them lighter. Low carb coconut flour recipes tend to be less heavy than almond flour ones. And, it cuts down on the cost a bit, too.
OPTION FOR NUT-FREE PUMPKIN MUFFINS
I originally tested this healthy pumpkin muffins recipe with golden flax seed meal instead of the almond flour. The amount is the same, so you can use either one (combined with the coconut flour).
When I first published this low carb pumpkin muffins recipe, I said that golden flax seed meal is a great option if you are nut-free due to allergies, or need to send these muffins to a nut-free school with your kid.
However, I have since revised my recommendation and much prefer sunflower seed meal instead. It is also nut-free, but creates a much better texture than the flax seed meal. Almond flour pumpkin muffins with flax seed meal just tend to get grainy pretty quickly after cooling.