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In the last few years, pumpkin spice has taken over as one of the most popular flavours for just about anything you can think of. Whether that’s in your latte, your cake or your morning oats, if you can name it, somebody has probably made a pumpkin spice variant. You can even get the scent for your car air freshener!
Whether it’s the spookiest time of the year or you’re in the mood for a Fall-themed snack whatever the weather, these pumpkin muffins are sure to go down a treat with everyone you bake them for. Perfect for breakfast, dessert, or a quick snack in between meals, this versatile energy kick will give you a lovely boost at any time of day.
With a prep time of ten minutes and a cooking duration of twenty, they absolutely take no time at all to prepare and bake. The measurements provided in this recipe are for twelve servings, so you’ll have plenty for everybody, or some leftovers to freeze and grab whenever you fancy.
Obviously, as the title suggests, this recipe makes use of pumpkin, but not in the way you’d think. Instead of picking up a can of pie filling, which is easy enough to open up and pour in, but isn’t keto-friendly, we use pureed pumpkin. As a result, there are no additional ingredients or sneaky additives; all you need is the goodness of the blended fruit itself.
It might not be particularly low in carbohydrates – there are approximately ten net carbs in pumpkins that are absorbed by the body – but it more than makes up for this in nutritional value. Containing Vitamin K, C and A, as well as plenty of potassium, magnesium and manganese, all of which are important to a keto diet, those carbs are worth it.
It isn’t the pure pumpkin that brings the lovely flavour to these muffins – it never is! It is actually a common misconception that ‘pumpkin spice’ means ‘pumpkin flavoured’, as the recognisable autumnal flavour actually comes from a blend of cinnamon, nutmeg, cloves and ginger. We’ll be using both in this recipe, for flavour and texture.
You can buy your own keto-friendly spice mix if you’re in a hurry, or take the time to prepare it yourself. Whichever you prefer is absolutely fine, but if you’re less fond of a particular flavour, making your own helps to personalise the recipe and get that flavour balance just right for your tastes.
We also utilise almond flour, which has a tendency to clump up whilst in storage. This is very easy to amend with a fork, but we highly recommend doing so before you add in your wetter ingredients, to get the smoothest batter possible.
The recipe calls for optional use of maple or vanilla extract should you so desire. Whether you include them or not, the muffins still turn out great, so don’t worry! Use of the extracts makes for a sweeter batch of muffins, however, so if you’ve been looking for an alternative to sugary snacks that still gives you a syrupy kick, consider including vanilla and maple.
Equipment-wise, make sure you have a muffin tin, one large and one medium-sized mixing bowl, a rubber spatula and if you like things easy, cupcake liners. That’s all you need! This is an incredibly simple recipe to follow and a great one to include kids in.The ingredients required are as follows:
- Two and a half cups of almond flour
- Two medium eggs
- Half a cup of pureed pumpkin
- A quarter cup of butter OR coconut oil
- A third of a cup of Erythritol or other keto-friendly natural sweeteners
- Three and a half teaspoons of pumpkin spice
- One teaspoon of baking soda
- Half a teaspoon of salt
- Half a teaspoon of maple extract (optional)
- One teaspoon of vanilla extract (optional)
Firstly, preheat your oven to three hundred and twenty-five (325) degrees Fahrenheit. Don’t skip this step! Otherwise, your muffins will take much longer to bake and might end up undercooked in the middle and burnt on the outside.
- Grease up your muffin tin with some coconut oil, or fill each spot with a paper muffin liner. Liners will make things much easier when it comes to taking your muffins out!
- In your large mixing bowl, add your dry ingredients: almond flour, natural sweetener/erythritol, baking soda, salt and pumpkin spice. Mix together with your spatula until everything is well combined.
- Crack two eggs into your medium bowl, alongside the pumpkin puree and butter or coconut oil, then stir up until smooth. Here is where you should add in your optional maple and vanilla extract if you want to use those!
- Once your two mixes are ready to go, combine wet and dry ingredients in your larger bowl and thoroughly mix until the batter is smooth and there are no floury lumps to be seen.
- Using a tablespoon or, for easy portion control, an ice-cream scoop, add a generous blob of the mixture to each muffin liner or tray segment. Try and get each muffin evenly sized, that way they will cook together properly and everybody gets the same amount!
- Place the tray into your preheated oven and bake for twenty-five minutes or so, until the muffins have risen and look crisp and golden. Pro tip: one easy way to check that your muffins are baked all the way through is the toothpick test. Place a toothpick into the centre of a muffin, and if it comes out clean and free of batter, you’re ready to go. If not, put them back in the oven for another couple of minutes, but be sure not to let them burn!
- Once baked, remove them from the oven and allow them to rest for a few minutes, especially if you haven’t used liners. Serve on their own, with a spoonful of keto-friendly nut butter, or add some pumpkin seeds for crunch!
Estimated Nutritional Values
- Calories: 181 kcal
- Fat: 16g
- Net carbs: 3g
- Carbohydrates: 6g
- Protein: 6g
- Fiber: 3g
- Sodium: 247mg
- Fat Ratio per Serving: 79.56%
- Protein Ratio per Serving: 13.26%
- Carb Ratio per Serving: 6.63%
Benefits of A Keto Diet
You may find yourself wondering, “What’s the point? Why not just buy or bake some ‘normal’ pumpkin muffins?” To answer that question, we have gathered together some of the primary benefits of following the keto diet. Take caution, however, and remember: everyone is different! Always consult your doctor or dietician before embarking on an entirely new eating plan.
The keto diet is a strategized eating plan that attempts to obtain most of the follower’s daily calories from healthy fats, as opposed to carbohydrates. It works by reducing the body’s stored reserves of sugars, causing it to break down fats to create energy. The resulting molecules produced are called ketones, which can fuel our body.
Why follow the keto plan?
May promote weight loss
The majority of people following a keto diet are doing so for its believed contribution to weight loss. It is supposed to boost your metabolism and reduce your appetite, as the foods consumed fill you up and could reduce production of hormones that make you hungry.
If you have followed several diet plans and had minimal success, there’s no harm in trying out another if your doctor agrees. Keep in mind that a well-balanced diet is only part of a healthy lifestyle, with exercise and taking care of your mind being just as important.
Aids in soothing of spots
If you’ve tried many solutions to your acne prone skin with little luck, consider trialling the keto diet to see if that helps. A diet that is full of processed or refined carbs could cause your blood sugar to destabilise by rising or falling, affecting the delicate balance of your gut. Changes in the level of your blood sugar can have a negative impact upon your skin, so cutting out carbs by embarking on the keto plan might help reduce acne symptoms.
Could improve heart health
Although minimising carb consumption is the central tenet of eating keto, choosing healthful fats to replace them with is also a priority. There is evidence that heart-healthy foods containing fats that are good for us like oily fish and avocados can reduce your cholesterol levels.Eating a diet that avoids unhealthy fats will contribute to bettering your heart health. A high level of cholesterol furthers your risk of cardiovascular diseases that narrow your arteries or increase your likelihood of having a stroke or heart attack.
Avoid a keto diet if…
There are a few key categories of people that should avoid a keto diet altogether. If you are diabetic and insulin-dependent, suffer with or have a family history of kidney disease, or you’re pregnant, then this diet is unsuitable for you and should not be undertaken.
Likewise, if you are living with or recovering from an eating disorder, the restrictive aspects of a keto diet could prove hazardous, so we would not recommend following one.
Richmond Howard started Meal Prepify in 2019 and has helped over a million people learn how to meal prep, get better at meal planning, and create a kitchen they love to use. He’s an avid home chef and loves to bbq, grill out, and make awesome food for family and friends. He’s been featured on MSN, Renaissance Periodization, and Good Financial Cents.