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

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

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

The BEST Low-Carb Paleo 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 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)

“REAL” tasting gluten-free muffins!

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.

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
  • Flaxseed
  • Monkfruityes, it’s a real fruit! 🙂
  • Cozy spices like cinnamon and nutmeg
  • Buttery 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 bottom for ya.Low-Carb Paleo Pumpkin Muffins (Dairy-Free, Grain-Free, Sugar-Free, Vegan, Keto option)

Egg-FREE Baking

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 😉

How to make Homemade Pumpkin Spice: 

  • 3 Tbs cinnamon
  • 2 tsp ground ginger
  • 2 tsp nutmeg
  • 1 1/2 tsp allspice
  • 1 1/2 tsp 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. Not only are they SUPER easy to make, 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 😀

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!

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

Low-Carb Pumpkin Muffins

Tender muffins bursting with pumpkin flavor (without any sugar, dairy, or grains) These may easily become your favorite fall breakfast treat!
4.55 from 11 votes
Print Pin Rate
Prep Time: 10 minutes
Cook Time: 32 minutes
Servings: 5 servings
Author: Emily




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!


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 tsp ground ginger
  • 2 tsp nutmeg
  • 1 1/2 tsp allspice
  • 1 1/2 tsp 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
Amount per Serving
% Daily Value*
* 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:

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


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 tsp each)

  • Cal 41
  • Fat 3.7
  • Total Carb 25
  • Fiber 0.7
  • Sugar Alcohol 0
  • Net Carbs 0.5
  • Protein 0.4


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