American · dessert, snack
Keto Pumpkin Cream Cheese Muffins
Video by Low Carb Love on YouTube · Open on YouTube
- Keto (4.9 g net carbs a serve)
- Vegetarian
- Gluten-free ingredients
Contains: Egg, Milk, Tree nuts. Check labels on stock, sauces and spice mixes.
Almond and coconut flour with pumpkin and a sweetened cream cheese centre, no sugar: about 5 g net carbs a muffin, and a good source of vitamin A.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 15
Method
Tap a time to watch that step in the video.
- Whisk the almond flour, coconut flour, powdered sweetener and baking powder, working out any lumps of sweetener. 1:21
- In another bowl whisk the pumpkin puree, room-temperature eggs, avocado oil and vanilla, then add the pumpkin pie spice and a pinch of salt. 2:00
- Tip the wet ingredients into the dry and mix to a thick, moist batter. 2:42
- For the filling, beat the softened cream cheese with the powdered sweetener, vanilla and egg yolk until smooth and creamy. 3:53
- Heat the oven to 190°C (375°F). Line 9 muffin cups with paper cases and spray them lightly with oil. 4:36
- Scoop the batter evenly into the cases with an ice-cream scoop. 5:17
- Press a deep well into the top of each muffin with a small scoop or spoon and fill it with the cream cheese mixture. 5:54
- Bake 20–25 minutes (check at 20), until a toothpick in the muffin part comes out clean. Let them cool before eating. 7:01
Tip. Use plain pumpkin puree, not sweetened pumpkin pie mix. Don't swap the coconut flour for almond flour one-for-one: coconut flour absorbs much more liquid.
The method is a summary in our words — the video shows every step.
One portion (1 muffin) gives you 1 of 9
Where the energy comes from one serve
- Net carbs 7%
- Protein 10%
- Fat 83%
Fits keto: 4.9 g net carbs a serve, with 83% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin A High35%
314 µg a serve, mostly from pumpkin puree (67%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin E High31%
4.6 mg a serve, mostly from almond flour (62%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Selenium Source14%
7.8 µg a serve, mostly from eggs (44%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Magnesium Source10%
43 mg a serve, mostly from almond flour (69%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Omega-3 Source10%
0.2 g a serve, mostly from avocado oil (47%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Show the other 10
Vitamin B129%
0.2 µg a serve, mostly from eggs (58%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Iron7%
1.2 mg a serve, mostly from almond flour (33%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Zinc7%
0.8 mg a serve, mostly from almond flour (46%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Potassium5%
220 mg a serve, mostly from almond flour (36%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Calcium5%
71 mg a serve, mostly from almond flour (42%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Folate5%
19 µg a serve, mostly from eggs (26%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin B65%
0.1 mg a serve. Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin K4%
5.1 µg a serve, mostly from pumpkin puree (86%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin D2%
0.5 µg a serve, mostly from eggs (49%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin C1%
1.2 mg a serve, mostly from pumpkin puree (99%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Low Carb Love; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.