PERFECT Keto Pumpkin Muffins w/ Spiced Maple Glaze! [3g net]

Every Autumn, like clockwork, we start craving pumpkin-based desserts. And by we, I mean everyone in America. It’s just a part of our DNA. 

Pre-keto, every Fall season we would stock up on some awesome maple pumpkin cookies from a local spot back in California. 

This year, we finally decided to try to replicate those beloved pumpkin cookies. And, of course, they had to be keto pumpkin muffins / cookies, which just added to the fun!

Well, after some trial and error, we are glad to say that we exceeded even our own expectations and can now present to you our perfected recipe for keto pumpkin muffins (/cookies/cupcakes?). 

These little pumpkin treats are out-of-control delicious. The pumpkin keeps them super moist and flavorful. We also finish them off with a keto-friendly pumpkin spice icing/frosting.

They are absolutely perfect for low carb Thanksgiving dinners. But, let’s be real– you don’t need an excuse to make these low carb pumpkin muffins anytime!

The Muffin/Cookie Part

We don’t mess around with a bunch of flours and powders. Consistency and convenience are key.

Instead, we stick with the tried-and-true Swerve Vanilla Cake Mix. That’s because it’s easy to make (just add eggs and oil) and is widely available in the US. [Or, online via Amazon].

But, of course, we aren’t making vanilla cake, are we? So let’s add some key ingredients to pumpkinize it.

NOTE: If you already have a favorite keto low carb cake mix, feel free to use that (as long as it’s yellow or white cake).

The Pumpkin in Keto Pumpkin Muffins

 
 We use the real stuff: canned organic pumpkin. Any brand should theoretically work, just make sure that there are no added spices or sweetener. Basically, make sure it’s just plain pumpkin and not “pumpkin pie filling.”

The great part is you don’t need a ton of pumpkin. The 1/3 cup we use adds plenty of pumpkin flavor, while acting as a binder and keeping the muffins uber moist.

The pumpkin is doing the heavy lifting and is definitely the MVP of this recipe!

Note: You can add more pumpkin if you wish, but be warned, pumpkin contains around 7g net carbs per 1/2 cup, so you probably don’t want to overdo it!

The Icing

We use cream cheese as the base for our icing (or frosting? Honestly not sure which is correct.). The cream cheese adds a nice richness to complement the muffin. But, be sure to use the lowest carb cream cheese you can find, since many brands like to add gums and fillers. As a general rule of thumb, the whippable/spreadable varieties of cream cheese tend to contain more carbs and fillers.

But, that’s just one part of the icing. Next, for flavor, maple is the perfect complement to pumpkin.

The trick is to swap out sugary maple syrup with your favorite sugar-free maple syrup substitute. We use the Maple Grove Farms brand, which we love and can get at many grocery stores.

Note: There is a HUGE variance in sweetness within the keto syrup world. So, be sure to use one you are familiar with or check out our review of our favorite keto maple syrups for ideas!

Spice it up!

 Lastly, we add a bit of pre-made pumpkin spice to kick the Fall flavor up a notch. As always, choose a spice brand that does not add any sugar or fillers. We always use Simply Organic Pumpkin Spice and it works fabulously here.

If you recall, we suggested using plain pumpkin earlier. That was done to ensure we could control the level of spices going in. We like to err on the side of more spice, but you can definitely go overboard, so be mindful!

And, that about covers it. Now on to the recipe! We can’t wait for you to try these!

Print Recipe

5 from 1 vote

Keto Pumpkin Spice Muffins

Easy, Moist and Delicious! These low carb pumpkin spice muffins taste sooo good you won't believe they are only 3.5g net carb! Pumpkin lovers rejoice!

Prep Time10 minutes mins

Cook Time25 minutes mins

Course: Breakfast, Dessert, Snack

Cuisine: American

Keyword: Keto Pumpkin Spice Muffins

Servings: 12 Muffins

Calories: 175kcal

Ingredients

Muffin

• 1 Box Keto/Low Carb Cake Mix (Vanilla or Yellow) (we like Swerve)
• 1/2 cup Canned Pumpkin
• 3 eggs
• 1/3 cup Water
• 1/3 cup Avocado Oil
• 1 tbsp Vanilla Extract
• 1 tbsp Pumpkin Spice

Icing (Optional)

• 12 tbsp Cream Cheese
• 6 tbsp Sugar Free Maple Syrup
• 1 tsp Pumpkin Spice

Instructions

Muffin

• Preheat the oven to 350 F.
• DO NOT FOLLOW THE CAKE BOX INSTRUCTIONS! Follow below...
• Mix all the ingredients together in a medium-sized mixing bowl
• If you are using a non-silicone muffin pan make sure to line with muffin cups.
• Once muffin pan is ready fill each muffin cup 1/2 full
• Place in oven for 18-23 minutes. You can stick a toothpick in middle and once it comes out clean they are ready.

  If you are going to ice the muffins make sure to let them cool for 20ish minutes.

Icing

• In a microwave-safe dish (glass measuring cup works). Mix the cream cheese, maple syrup and pumpkin spice.

  Note: If you use a different syrup then us depending on sweetener it could be TOO sweet (ex. monk fruit based) for our ratio. So make sure to test out the sweetness and make it to your desire.
• Place in microwave for 10 seconds...cream cheese should have softened enough to make a nice icing mixture by stirring.
• Once muffins are cooled ice the muffins.

  For any muffins that aren't eaten they can be kept in fridge and warmed up for 5-10 seconds later 🙂