Keto Pumpkin Muffins with Pecans – Soft, Nutty, and Perfect for Fall

If you’ve ever wanted a muffin that tastes like a warm hug on a cold morning, this is it. These Keto Pumpkin Muffins with Pecans are soft in the middle, crisp around the edges, and smell like every good memory of autumn.

They’re sweet but not too sweet, buttery without the guilt, and loaded with toasted pecans that give you that gentle crunch in every bite.

You don’t need to be a pro baker or a strict keto dieter to fall for these.

You just need a mixing bowl, a spoon, and about 30 minutes of your time. Let’s be honest, 30 minutes is a small price for something that makes your whole kitchen smell like cinnamon and roasted nuts.

I’ve been making these muffins every fall since I started eating low-carb.

My family doesn’t even realize they’re keto. They think I “gave up” the diet every time they see a tray of these cooling on the counter. That’s how good they are.

Why You’ll Love These Keto Pumpkin Muffins

There’s something special about recipes that don’t try too hard, just simple ingredients that taste like home. These muffins check all those boxes:

• Low in carbs, high in flavor. Only a few net carbs per muffin, thanks to almond flour and pumpkin puree.

• Moist and fluffy. The pumpkin keeps them soft without needing wheat flour.

• Nutty and rich. The toasted pecans add a beautiful texture and earthy taste.

• No weird aftertaste. We use natural sweeteners that won’t leave that fake sugar flavor behind.

• Freeze well. Bake once, and you’ve got breakfast or snacks for the next week or two.

They’re the kind of recipe you bake once and then never need to look up again. You’ll just know it by heart.

Ingredients For this recipe

Here’s what goes into the magic. Simple pantry stuff, nothing fancy or hard to find.

Dry Ingredients:

• 2 cups almond flour (blanched, fine texture works best)

• 2 tsp baking powder

• ½ tsp baking soda

• ½ tsp salt

• 1 ½ tsp ground cinnamon

• ½ tsp ground nutmeg

• ¼ tsp ground ginger

• ¼ tsp ground cloves

(You can skip cloves if you want a lighter spice. I like the old-fashioned pumpkin pie kind of flavor, so I keep them in.)

Wet Ingredients:

• 1 cup pumpkin puree (not pumpkin pie filling)

• 3 large eggs

• ⅓ cup melted butter or coconut oil

• ½ cup granulated erythritol or monk fruit sweetener

• 2 tsp vanilla extract

For Topping:

• ¾ cup chopped pecans

• A light sprinkle of cinnamon and sweetener (optional)

The Secret to Good Keto Muffins

A lot of keto muffins turn out too dry or eggy. These don’t. The secret is balance. Pumpkin puree gives moisture, almond flour keeps things tender, and the butter adds that rich bakery-style taste.

If you’ve ever made low-carb baked goods that tasted like cardboard, this recipe will change your mind. I learned this after a dozen test batches that went straight to the compost bin. The trick is not to overmix. Almond flour doesn’t act like wheat flour, it’s more delicate. Mix it just enough to combine everything, and stop there.

Also, let them rest after baking. Seriously. Keto muffins taste better after 15-20 minutes of cooling. It’s like the flavors need a minute to become friends.

How to Make Keto Pumpkin Muffins with Pecans

Here’s the simple step-by-step guide.

Step 1: Preheat and Prep

Preheat your oven to 350°F (175°C). Line a muffin tin with paper liners or lightly grease it. You’ll get about 10 to 12 muffins depending on the size.

Tip: Paper liners help the muffins stay moist. If you grease the tin directly, use butter instead of oil, the flavor just works better.

Step 2: Mix the Dry Ingredients

In a large bowl, whisk together almond flour, baking powder, baking soda, salt, and all your spices. This spreads the flavor evenly through the batter.

If your almond flour looks clumpy, sift it. Trust me, it makes a difference in texture.

Step 3: Mix the Wet Ingredients

In another bowl, whisk the eggs, pumpkin puree, melted butter, sweetener, and vanilla. The smell alone will make you hungry.

Taste this mix before you add the dry ingredients — if you like it sweeter, add a bit more sweetener now.

Step 4: Combine

Add the dry mix into the wet, gently stirring until just combined. The batter should be thick but not dry. If it feels too thick, add a tablespoon of almond milk or heavy cream.

Step 5: Add the Pecans

Fold in half of your chopped pecans. The rest will go on top before baking.

Step 6: Scoop and Bake

Spoon the batter evenly into the muffin cups. Fill each about ¾ full.

Top each muffin with a few chopped pecans and a small sprinkle of cinnamon or sweetener. That topping caramelizes just slightly as they bake.

Bake for 20-25 minutes, or until a toothpick comes out clean. Don’t overbake, keto muffins dry fast.

Step 7: Cool Before Eating

Let the muffins sit in the pan for 10 minutes, then transfer them to a cooling rack. They firm up as they cool. The smell will test your patience,  it’s pure autumn.

Texture, Taste, and What to Expect

The first bite is soft, buttery, and warm with cinnamon. The chopped pecans add that tiny crunch, and the pumpkin gives the middle a creamy texture that feels comforting.

They’re not “light as air” like white flour muffins, keto versions are denser, but in a good way. More satisfying. You’ll feel full after one or two, not four.

If you’ve been missing real bakery muffins since switching to keto, this one brings that back, no guilt, no blood sugar spike.

How to Store Them

You’ve got options, and all of them work well.

• Room temperature: 2-3 days in an airtight container.

• Fridge: Up to 7 days. Just warm for 10–15 seconds before eating.

• Freezer: Up to 2 months. Wrap them in parchment, then in a zip bag. Reheat straight from frozen or thaw overnight.

I often bake a double batch and freeze half. They reheat beautifully in the air fryer or toaster oven.

Flavor Variations to Try

Once you’ve nailed the base recipe, you can play around with the flavors. Here are a few that work perfectly:

• Chocolate Chip Pumpkin Muffins: Add ⅓ cup sugar-free dark chocolate chips instead of pecans. The combo of pumpkin and chocolate feels fancy for something that takes 5 minutes to mix.

• Pumpkin Cream Cheese Swirl: Drop a spoonful of cream cheese sweetened with erythritol into each muffin before baking. Swirl gently with a toothpick.

• Maple Pecan Muffins: Add a few drops of maple extract to the batter. It smells heavenly and gives that cozy pancake vibe.

• Spiced Walnut Muffins: Swap pecans for walnuts, and add a pinch of cardamom. Slightly bitter, slightly sweet — great with coffee.

• Coconut Pumpkin Muffins: Add ¼ cup unsweetened shredded coconut to the batter for a chewy texture.

How to Serve Them

You can eat these muffins plain right out of the oven, or go a little extra:

• With butter: The classic. A little salted butter melting into a warm muffin? Game over.

• With whipped cream cheese: Whip cream cheese with a few drops of vanilla and a spoon of erythritol.

• As breakfast: Pair with eggs or a keto latte.

• As dessert: Warm it up, top with whipped cream or a sugar-free caramel drizzle.

Sometimes I crumble one over Greek yogurt for a low-carb parfait. It’s like dessert pretending to be breakfast.

Keto Baking Tips for Perfect Results

A few small things that make a big difference:

• Use fine almond flour. Coarse almond meal gives a grainy texture.

• Don’t skip the eggs. They bind the batter. Using flax eggs makes them heavier.

• Let the batter rest 5 minutes before baking. It thickens and bakes more evenly.

• Taste the batter before baking. Sweetness can vary depending on your brand of sweetener.

• Cool completely before storing. Steam can make them soggy inside the container.

The Nutritional Breakdown

Here’s the approximate nutrition per muffin (makes 12):

• Calories: 190

• Fat: 17g

• Protein: 6g

• Total Carbs: 5g

• Fiber: 2g

• Net Carbs: 3g

Numbers can change slightly depending on your exact ingredients, but it’s comfortably low-carb.

My First Batch Story

I remember the first time I tried making these. It was one of those gloomy Sundays when all you want is comfort food but the keto diet doesn’t really offer that. I’d just started experimenting with almond flour and had ruined more muffins than I’d baked successfully.

That day, I had half a can of pumpkin puree left from another recipe and a bag of pecans that had been sitting in the pantry. I threw things together without expecting much. The house started smelling like roasted butter and cinnamon halfway through baking, and I thought, maybe this one won’t be another disaster.

When I bit into that first muffin, I actually laughed. It was soft and nutty, like something from a coffee shop. My husband ate two and asked if I was “off keto now.” That was the moment I knew, this one’s a keeper.

Since then, I’ve baked them for holidays, road trips, even as gifts. They always disappear fast.

Why Pumpkin Works So Well in Keto Recipes

Pumpkin is naturally low in carbs but packed with moisture and flavor. It gives structure and richness to baked goods without needing a lot of flour or sugar.

Plus, it’s full of fiber and vitamin A, so it’s not just filler, it’s actually good for you.

In keto baking, pumpkin acts almost like banana does in regular baking, adds body, moisture, and a soft crumb. That’s why these muffins don’t crumble apart like many low-carb ones do.

Making It Dairy-Free or Nut-Free

If you’ve got dietary limits, this recipe can still work for you:

• Dairy-free: Use coconut oil instead of butter. It gives a light coconut hint but keeps the texture the same.

• Nut-free: Swap almond flour for sunflower seed flour. Just note, it can turn slightly green (natural reaction with baking soda, harmless, promise).

• Egg-free: Use chia or flax eggs, but the texture will be denser.

What to Do If They Come Out Dry

It happens sometimes if the oven runs too hot or the almond flour is very absorbent. Don’t panic.

Try this next time:

• Add an extra tablespoon of pumpkin puree.

• Replace one egg with two tablespoons of heavy cream or yogurt.

• Don’t overbake — 20 minutes is plenty for most ovens.

If they’re already baked and dry, warm them up with a little butter and cinnamon, still delicious.

Pairing Ideas

These muffins go perfectly with:

• A cup of black coffee or espresso

• Pumpkin spice latte (use almond milk and sugar-free syrup)

• Chai tea with a splash of cream

• Or even unsweetened almond milk for a light snack

If you’re serving them at brunch, a plate of scrambled eggs or crispy bacon balances them nicely.

Conclusion

These Keto Pumpkin Muffins with Pecans are everything people think keto can’t be, warm, satisfying, comforting, and full of flavor. No weird aftertaste, no sadness, no dry crumbs pretending to be food.

Just real ingredients that taste like autumn mornings and family kitchens.

The best part? You don’t have to give up your diet or your sanity for something that feels this good to eat.

So go preheat that oven. Get your bowl and your spoon. You’re about 30 minutes away from a tray of golden, nutty muffins that’ll make you forget they’re even keto.

Print