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    Home >> Breakfast

    Low Carb Pumpkin Muffins (Dairy-Free, Grain-Free, Egg-Free)

    Published: Oct 3, 2019 · Modified: Oct 13, 2021 by Emily · This post may contain affiliate links · 19 Comments

    These easy, healthy, low-carb pumpkin muffins made with almond flour are soft, moist and delicious! It's hard to believe they're Gluten/Grain-Free, Egg-Free, Dairy-Free, Sugar-Free, Paleo, & Vegan with a Keto option!)

    Jump to Recipe

    Originally published October 3, 1019. Updated October 13, 2021

    Low-Carb Paleo Pumpkin Muffins (Dairy-Free, Grain-Free, Sugar-Free, Vegan, Keto option)

    The BEST Low-Carb Pumpkin Muffins

    My family (who is NOT low carb OR Paleo) went absolutely NUTS when they tasted these pumpkin muffins.

    (Probably even more so than when I made these flourless Pumpkin Bars last year!)

    And that's because they are INCREDIBLY moist. Soft & tender with a delicate crumb. And absolutely FLAVOR packed with warm cozy spices. Not to mention the jaw-dropping GLAZE.

    These just may be your new pumpkin obsession! They make a fantastic grab-and-go breakfast, afternoon snack or decadent dessert.

    SO delicious it's unbelievable they're actually HEALTHY, low-carb and sugar-free. They're brimming with good-for-you ingredients, high in protein, fiber and nutrients, and naturally sweetened.

    Low-Carb Paleo Pumpkin Muffins (Dairy-Free, Grain-Free, Sugar-Free, Vegan, Keto option)

    Gluten-Free muffins that don't TASTE gluten-free!

    The baking gods have smiled upon me and I'm so freaking EXCITED that I can bake again now that I'm grain-free, dairy-free, sugar-free and egg-free. These muffins are the REAL DEAL.

    I am in LOVE with how these muffins turned out and they taste just as delicious as the real deal in terms of texture and flavor! SO GOOD.

    Last month I shared my very first muffin recipe, these Streusel Muffins, which was a HUGE deal. And I'm so glad you guys are loving them as much as I do! 

    Learning to bake without all the typical ingredients you'd normally use (flour, sugar, butter and eggs) was no small feat!

    But now that I've got a handle on it, it has opened up a whole new world!

    (Speaking of which... I CAN'T WAIT to share the "real" low-carb/paleo/vegan CUPCAKES I created for my upcoming cookbook!! Eeek!! Stay tuned cuz it's coming soon!) Now available!!

    Low-Carb Paleo Pumpkin Muffins (Dairy-Free, Grain-Free, Sugar-Free, Vegan, Keto option)

    Simple, Healthy Ingredients

    This combination of "flours," healthy fats, and smooth pumpkin purée, creates a muffin with a soft, fluffy texture that is INCREDIBLE.

    Delicate and moist, yet sturdy enough to not fall apart, and hearty enough to keep you full.

    These muffins are made with nutritious, wholesome gluten-free and grain-free ingredients you can feel good about:

    • Almond flour
    • Real pumpkin puree
    • Flaxseed
    • Monkfruit- yes, it's a real fruit! 🙂
    • Cozy spices like cinnamon and nutmeg
    • Buttery flavor coconut oil
    • Optional, tapioca flour

    If you're keto, you can simply swap the tapioca for more almond flour. It won't have as "light" of a texture, but it will still work! 🙂

    ps I posted the keto and low-carb macros at the very bottom for ya.Low-Carb Paleo Pumpkin Muffins (Dairy-Free, Grain-Free, Sugar-Free, Vegan, Keto option)

    How to Bake Egg-FREE

    It comes to many people's surprise when they find out that my site is egg-free. But it is! (ok except for 1 I posted almost 4 years ago lol) 

    Eggs are an issue for a lot of people, including myself and those of you who are allergic, vegan or following AIP, so I know how tricky it can be to try and bake without them!

    It took me a lot of testing over the years, but now I've got it 😀

    For this recipe, the pumpkin purée acts as the binder, so there is no egg or egg replacer needed. Woohoo!

    These hold together beautifully, have a great rise, and the most AMAZING texture.Low-Carb Paleo Pumpkin Muffins (Dairy-Free, Grain-Free, Sugar-Free, Vegan, Keto option)

    Dairy-Free Deliciousness

    If you're dairy-free, you've come to the right place! Everything on my site is also dairy-free. YAY.

    I've found that MOST low-carb/keto recipes rely heavily on dairy, cream, & cheese, which does not work for DF folks, like me!

    So I had to come up with an alternative.

    The easy choice for me to add to the amazing flavor was buttery flavor coconut oil (LOVE) but any neutral oil (or butter) should work fine 🙂

    See below how I made the most DELICIOUS dairy-free (almost-like-cream-cheese) glaze!!

    Maximum Pumpkin Spice Flavor

    This recipe uses actual pumpkin (lol surprisingly, a lot of pumpkin recipes don't!) and pumpkin pie spice.

    Pumpkin purée does contain naturally occurring sugar (since it technically is a fruit after all), so I used just enough to add moistness, texture and softness, without being super high in carbs.

    But the main star of the show is the SPICE!

    I learned how to make homemade pumpkin pie spice and it's so simple I'll never go back to the over-priced store bought spice mix! And I love being able to customize the flavor to my own tastes and preferences (cuz I'm not that big on ginger but I LOVE cinnamon 😉

    Homemade Pumpkin Spice Mix Recipe

    • 3 Tbs cinnamon
    • 2 teaspoon ground ginger
    • 2 teaspoon nutmeg
    • 1 ½ teaspoon allspice
    • 1 ½ teaspoon cloves (optional)

    Add all spices to a large spice jar, add the lid and shake vigorously to combine.  (Alternatively, add all ingredients to a small bowl and whisk to combine, then transfer to the storage container of choice.) Recipe is easily doubled or tripled, if you're gonna go all in on pumpkin spice 😀bowl of glaze for pumpkin muffins

    The BEST Dairy-Free Sugar-Free GLAZE

    This creamy topping.. OMG I could just eat it with a spoon!

    It *almost* reminds me of cream cheese frosting. It has the same mouthfeel: SUPER smooth, lightly sweetened, just not "tangy" like cream cheese. (But next time I'm going to add a few drops of lemon juice so it has a bit of a tang just like cream cheese frosting!! YUM)

    This dairy-free glaze made with coconut butter (aka HEAVEN in a jar) and coconut milk.

    If you're new to the world of coconut butter, it's essentially puréed coconut. I get mine from Thrive Market, but you can also find it on Amazon.

    Please remember: Coconut butter solidifies and separates after each use, and needs to be carefully melted and stirred.

    One reason I love the Thrive Market brand coconut butter is that it comes in a squeeze packet!! (which means NO stirring. You just squeeze it and massage it for a few seconds until it's mixed Easy!Low-Carb Paleo Pumpkin Muffins (Dairy-Free, Grain-Free, Sugar-Free, Vegan, Keto option)

    Easy, No-Fuss Recipe

    These pumpkin muffins are EVERYTHING. SUPER easy to make. And so delicious they'll become a fall favorite you'll want to make over and over.

    There's nothing difficult or complicated about making these. The method is almost just like any other muffin recipe. Easy enough for kids to make. And definitely kid approved by my kids 😀

    Low-Carb Paleo Pumpkin Muffins (Dairy-Free, Grain-Free, Sugar-Free, Vegan, Keto option)

    How to Make Low-Carb Pumpkin Muffins

    The method for making these healthy muffins uses a similar technique to conventional muffin baking, but swaps carb-heavy wheat flour and refined sugar for lower carb almond flour, flax and monkfruit.

    Since grain-free egg-free baking tends to be heavier than "regular" baked goods, it relies on the reaction of baking powder for rise and fluffiness. I added an extra step that may be new to you: turning the oven off, but leaving the muffins INSIDE to cool gradually. This helps keep the muffins nice and tall.

    This makes 5-6 muffins (depending on how big you want them to be, and how many carbs you want), so take my advice and go ahead and double it! The leftovers freeze great-- IF you actually have any left, haha!

      1. Preheat the oven to 325 degrees. Line a muffin tin with 5 or 6 parchment liners.
      2. Whisk together all dry ingredients in a large mixing bowl. Use a spatula or round measuring cup to smash any lumps.
      3. In a small glass measuring cup, melt coconut oil. Stir in pumpkin purée and water. Pour wet mixture over dry mixture and stir until just combined.
      4. Use an ice cream scoop to place the batter in the muffin tin. Press the tops with a spatula and smooth out the tops.
      5. Bake for 30-33 minutes until the tops spring back when pressed.
        • *Important* Turn off the oven, but leave the muffins inside for another 10 minutes to cool gradually. After 10 minutes, open the oven door and pull out the rack and let them cool another 5 minutes (This is to prevent sinking - especially if your house is cold)
      6. Add the optional but AMAZING glaze on top! Serve warm on a crisp fall day. Enjoy!!

    Happy baking!

    If you make this recipe, be sure to leave a star rating below and tag me on Instagram so I can see!

    Don't forget to save this on Pinterest by clicking below:

    Soft, moist, and perfectly pumpkin spiced! Enjoy these healthy pumpkin muffins for a wholesome breakfast, snack or even dessert! Low carb, sugar free, Vegan #lowcarb #sugarfree #pumpkinmuffins #healthybreakfast #keto #grainfree
    Soft, moist, and perfectly pumpkin spiced! Enjoy these healthy pumpkin muffins for a wholesome breakfast, snack or even dessert! Low carb, sugar free, Vegan #lowcarb #sugarfree #pumpkinmuffins #healthybreakfast #keto #grainfree

    Low-Carb Pumpkin Recipes

    Want more cozy fall treats to enjoy without sugar (or dairy or gluten!)? You're in luck! I have LOTS of scrumptious pumpkin spice treats that are easy to make and loved by all! Check out these pumpkin faves for breakfast, snacks and desserts! All are paleo and vegan friendly with nut-free options as well!)

    • Soft Baked Pumpkin Snickerdoodles
    • Egg-Free Pumpkin Bread
    • Easy Pumpkin Mousse
    • Healthy PSL Frappe
    • Pumpkin Pie
    • No-Bake Keto Pumpkin Cake Balls
    • No-Bake Keto Pumpkin Cheesecake Bars
    Low-Carb Paleo Pumpkin Muffins (Dairy-Free, Grain-Free, Sugar-Free, Vegan, Keto option)

    Low-Carb Pumpkin Muffins (Dairy-Free, Egg-Free)

    Tender muffins bursting with pumpkin flavor (without any sugar, dairy, or grains) These may easily become your favorite fall breakfast treat!
    4.62 from 18 votes
    Print Pin Rate
    Prep Time: 10 minutes
    Cook Time: 32 minutes
    Servings: 5 servings
    Author: Emily

    Ingredients

    US Customary - Metric
    • 1 ¼ cups fine almond flour
    • 5 Tbs monkfruit granules
    • 2 Tbs tapioca flour - or more almond flour for keto
    • 2 Tbs ground flaxseed
    • 2 tsp  pumpkin spice - recipe below
    • ¾ tsp  baking powder
    • ¼ tsp  baking soda
    • Pinch of pink salt
    • ⅓ cup  pumpkin purée
    • 3 Tbs buttery coconut oil - or refined coconut oil or neutral oil of choice
    • 3 Tbs water

    Glaze

    • 2 Tbs coconut butter
    • 2 Tbs canned coconut milk - shaken & warm
    • 3 drops liquid monkfruit

    Instructions

    To make the muffins:

    • Preheat the oven to 325 degrees. Line a muffin tin with 5 or 6 parchment liners.
    • Whisk together all dry ingredients in a large mixing bowl. Use a spatula or round measuring cup to smash any lumps.
    • In a small glass measuring cup, melt coconut oil. Stir in pumpkin purée and water. Pour wet mixture over dry mixture and stir until just combined.
    • Use an ice cream scoop to place the batter in the muffin tin. Press the tops with a spatula and smooth out the tops.
    • Bake for 30-33 minutes until the tops spring back when pressed. *Important* Turn off the oven, but leave the muffins inside for another 10 minutes to cool gradually. After 10 minutes, open the oven door and pull out the rack and let them cool another 5 minutes (This is to prevent sinking - especially if your house is cold)

    To make the glaze:

    • While the muffins are baking, place coconut butter jar/packet in a bowl of warm water to melt/soften (this could take around 10 minutes)
    • When coconut butter has melted, stir/mix well to incorporate all of the oil that naturally separates/rises to the top.
    • In a small bowl, stir together coconut butter, coconut milk, and monkfruit drops. (If your mixture gets too cold, it will harden/thicken. Simply warm it back up to soften (place bowl back in warm water or very gently microwave on low)
    • Spoon glaze over muffins. Top with a sprinkle of cinnamon or pumpkin spice, if you like. Enjoy!

    Notes

    Reduce bake time to 28-30 minutes for 6 muffins.
    To store: Keep in an airtight container at room temp for 3-4 days or refrigerated for about 1 week. Or freeze tightly wrapped for about 1 month. 
    Keep glaze refrigerated. Should last about 10 days. I scoop a spoonful onto my muffin and microwave 10-15 seconds to re-melt the glaze. Works perfectly!
    Homemade Pumpkin Spice Recipe:
    • 3 Tbs cinnamon
    • 2 teaspoon ground ginger
    • 2 teaspoon nutmeg
    • 1 ½ teaspoon allspice
    • 1 ½ teaspoon cloves (optional)
    Add all spices to a large spice jar, add the lid and shake vigorously to combine.  
    Sweetener Swap: Use any granulated sweetener you like, such as coconut sugar for non low-carb. For the glaze, you can use a bit of powdered sweetener, stevia drops, or leave it unsweetened.
    Nutrition Facts
    Low-Carb Pumpkin Muffins (Dairy-Free, Egg-Free)
    Amount per Serving
    Calories
    263
    % Daily Value*
    Fat
     
    23
    g
    35
    %
    Potassium
     
    138
    mg
    4
    %
    Carbohydrates
     
    24.5
    g
    8
    %
    Fiber
     
    4
    g
    17
    %
    Sugar Alcohol
     
    14.5
    g
    Net Carbs
     
    6
    g
    Protein
     
    6.6
    g
    13
    %
    * Percent Daily Values are based on a 2000 calorie diet.
    Tried this recipe?Tag @emily.likes.food #prettypies!

    Disclosure: As an affiliate I may earn a small commission from qualifying purchases made through referral links in this post (at no additional cost to you).

    Featured Ingredients:

    Blanched Almond Flour from:

        • Thrive Market {use my referral link to save 25% on your first order}
        • Amazon

    Lakanto Monkfruit from:

        • Thrive Market (use my referral link to save an extra 25% on your first order)
        • Amazon
        • Lakanto.com Click here {use code PRETTYPIES to save 20% on every order}

    Buttery Coconut Oil from Thrive Market

    Coconut Butter from

    • Thrive Market (use my referral link to save an extra 25% on your first order)
    • Amazon

    Macros

    Approximate macros for Keto option: 1 muffin without glaze, based on 6 servings using almond flour instead of tapioca:

    • Cal 229
    • Fat 20.5
    • Total Carb 19
    • Fiber 4
    • Sugar Alcohol 12
    • Net Carbs 3.2
    • Protein 6

    Approximate Macros for 1 large muffin without glaze, based on 5 muffins:

    • Cal 263
    • Fat 23
    • Total Carb 25
    • Fiber 4
    • Sugar Alcohol 14.5
    • Net Carbs 6
    • Protein 6.6

    Approximate Macros for glaze, based on 6 servings (about 2 teaspoon each)

    • Cal 41
    • Fat 3.7
    • Total Carb 25
    • Fiber 0.7
    • Sugar Alcohol 0
    • Net Carbs 0.5
    • Protein 0.4
    « Crispy Keto Granola, ready in minutes! (Grain-Free, Sugar-Free, Paleo & Vegan)
    Easy Homemade Candy Bars: Almond Joy, Reese's & More! (Keto + Paleo + Vegan) »

    Filed Under: Baked Goods: Breads, Cakes and More, Breakfast, Low-Carb Tagged With: almond flour, baked, breakfast, coconut butter, fall, low carb, monkfruit, muffins, pumpkin

    About Emily

    Emily is the creative force behind the food blog, Pretty Pies, a destination for people interested in healthier eating, and for those with dietary restrictions and preferences, such as dairy-free, gluten-free and egg-free.

    Emily specializes in healthy desserts that are low-carb, keto, and made with plant-based natural ingredients. She is the author of two cookbooks in the low-carb sweets niche, "PS It's Healthy," and "Yay It' Sugar-Free!"

    Her recipes have reached millions of people across the globe over a 7-year time span, and helped countless readers enjoy delicious desserts without detriment to their health.

    When she's not creating in the kitchen, she loves spending time with her family and petite Goldendoodle, Eevee, spending time in nature, and eating Tex-Mex.

    Reader Interactions

    Comments

    1. Janine

      October 06, 2019 at 12:06 pm

      Tips for nut free swap? So hard to meet all the dietary needs in my gut-healing family.

      Reply
      • Emily

        October 06, 2019 at 12:08 pm

        Can you have seeds? Pumpkin seed flour may work.

        Reply
    2. Alexandra

      October 11, 2019 at 2:08 pm

      5 stars
      I used to bake a lot before keto, and now I'm really bored to make even a small pie. But!!!! I made these heavenly amazing super yummy muffins(tsss! with eggs) and felt "keto baking rebirth". Thanks!!

      Reply
      • Emily

        October 11, 2019 at 2:54 pm

        I’m so glad you’re reborn! Feels good doesn’t it? You are welcome

        Reply
    3. marilyn

      November 22, 2019 at 7:58 pm

      5 stars
      These are the best vegan keto 'desserty' things I have ever had! I added walnuts to the batter - SO GOOD! Thank you a million! Have you ever baked this into a loaf?

      Reply
      • Emily

        November 22, 2019 at 9:23 pm

        Yay!! So happy you liked them!

        I haven’t tried a loaf with this particular recipe, but I think it would work (as long as it’s baked long enough.) However it’s may not have as much rise.
        If you try the loaf version, please report how it goes 🙂

        Reply
    4. Pamela Dyer

      November 26, 2019 at 4:02 am

      Can you tell me a little mire about the pumpkin purée? How long do you cook pumpkin, what temperature? Use purée hot? Cold?
      Thanks
      Pam

      Reply
      • Emily

        November 26, 2019 at 1:35 pm

        Sure! here's the step by step how to make it: https://minimalistbaker.com/how-to-roast-pumpkin/ (roast at 350 for about 45 min)

        I use room temp purée (since I use canned pumpkin). If it's cold, warm it up a little so the coconut oil doesn't clump.

        Hope that helps 🙂

        Reply
    5. Jazzy

      December 30, 2019 at 5:19 pm

      These look so amazing! All I have is monk fruit drops, do you think that will work instead of the monk fruit granules?

      Reply
      • Emily

        December 30, 2019 at 5:25 pm

        Hmm, I’m not sure how it would turn out. It might work! But the granules also add some bulk, so there would need to be a replacement, like maybe more almond flour?

        It would need a lot of drops, too. Starting with about 30 — sweeten to taste. Make it a little extra sweet since some sweetness dissipates when baking.
        Hope that helps! 🙂 I’d love to hear how it goes if you try it!

        Reply
    6. Cosmo

      January 24, 2021 at 9:15 pm

      5 stars
      Delicious! Made with earth balance soy free instead of coconut oil. I was worried they wouldn't come out since the batter was so thick but they were perfect! Thanks for the recipe and the tip about leaving them in the oven.

      Reply
      • Emily

        January 24, 2021 at 9:42 pm

        So glad you enjoyed! & Thanks for taking the time to leave a review! It’s helpful 🙂

        Reply
    7. Kim

      January 28, 2021 at 1:04 pm

      5 stars
      LOVE THESE! I haven't even tried making the cream topping. My family loves them!

      Reply
      • Emily

        January 28, 2021 at 1:31 pm

        Yay! I’m so glad you all love them 🙂 Thanks for taking the time to leave a review

        Reply
    8. Sarah Hansen

      October 22, 2021 at 1:40 pm

      5 stars
      We love these, we were unsure of the consistency pre-baking and added a bit more water. They taste amazing. Next time we have to make the topping with them. My husband also enjoyed them.

      Reply
      • Emily

        October 22, 2021 at 4:44 pm

        So glad to hear you both enjoyed 🙂
        Definitely try the glaze next time

        Reply
    9. Chris

      October 01, 2022 at 7:48 pm

      Can you use coconut flour instead of almond flour?

      Reply
      • Emily

        October 01, 2022 at 7:50 pm

        Unfortunately no. Coconut flour is extremely absorbent and dry and requires lots of eggs to work. A possible alternative would be pumpkin seed flour. I get it on amazon

        Reply

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