Keto Pumpkin Muffins with MCT Oil and Vegan Plant Protein

tray of keto pumpkin spice muffins

Fall is here and that means pumpkin everything! But when you're on the keto diet, a high fat, low carb diet, it can start to feel like pumpkin nothing because all your favorite fall-flavored baked goods are out. And that's no fun - so we're here to change that!

Containing 21 grams of fat and just 9 grams of net carbs per serving, these Keto Pumpkin Muffins will enable you to indulge in the deliciousness of autumn, without derailing your diet!

Click here to go directly to the recipe

athletic man watching a smiling woman prepare keto pumpkin spice muffins

How to Maximize Your Keto Pumpkin Muffin Experience:

  • USE VANILLA KETO COFFEE CREAMER: MCT oil is a magical tool when it comes to the Keto Diet. Within minutes of consuming, MCTs are converted to ketones by your liver, and ketones are what help keep you in ketosis and burning fat. Not only that, but as the name suggests, our Vanilla Keto Coffee Creamer is rich and delicious, making it an excellent addition baked goods!
  • MAKE IT SWEETER: We're going to be straight up with you - because they're keto, these muffins are not super sweet. So if you want to boost the sweetness, you have a couple options. If you're keto, increase the amount of monk fruit syrup. If you're not keto, either increase the monk fruit syrup or add a little honey or maple syrup.
  • DIY PUMPKIN PIE SPICE: Don't have pumpkin pie spice in your cupboard? No problem! Just make your own by mixing 2 tsp ginger, 3 tbsp cinnamon, 2 tsp nutmeg, 1 ½ tsp allspice, and 1 ½ tsp cloves.

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keto pumpkin spice muffin ingredients displayed on a white surface

(We've rebranded our products! To check out the new look of Natural Force Keto Coffee Creamer, click here.)

Keto Pumpkin Muffins with MCT Oil and Vegan Plant Protein

Prep Time: 27 minutes

Cook Time: 23 minutes

Total Time: 50 minutes

Recipe Values: Keto, Paleo, Vegetarian

Course: Breakfast, Snacks

Servings: 12 muffins

Nutrition Facts: 120 Calories, 9g Fat, 5g Net Carbs, 3g Protein

Allergen Info: Peanut-free, seafood-free, shellfish-free, dairy-free, soy-free, gluten-free

Required Equipment: medium mixing bowl, muffin tin, muffin liners


  • 2 cups Almond flour
  • 1/4 cup Coconut flour
  • 1/4 scoop Natural Force Unflavored Plant Protein
  • 1 tbsp Cinnamon
  • 1 tbsp Pumpkin pie spice
  • 1 tsp Baking soda
  • 1/2 tsp Salt
  • 1/4 cup Melted ghee or coconut oil
  • 1/2 cup Monk fruit syrup
  • 2 Eggs room temperature
  • 1 cup Canned pumpkin
  • 1 tsp Vanilla extract
  • 1 tbsp Natural Force Vanilla Keto Coffee Creamer
  • Streusel Topping

  • 3/4 cup Almond flour
  • 1/4 cup Ghee or coconut oil
  • 1/8 tsp salt
  • 1 tsp Pumpkin pie spice
  • 1/3 cup Monk fruit sweetener
  • Instructions

    Preheat oven to 350 and line a muffin pan with muffin liners.

    In a large bowl, combine the almond flour, coconut flour, Unflavored Plant Protein, baking soda, cinnamon, pumpkin spice, and salt. Stir and break up any large clumps.

    Mix in ghee, syrup, eggs, pumpkin, vanilla and Vanilla Keto Coffee Creamer. Stir well until mixed completely and no dry spots remain.

    Make the streusel recipe in a separate small bowl.

    Scoop the batter into a muffin tin and top with streusel topping.

    Bake for 20-23 minutes, or until a toothpick inserted in the center of the muffin comes out clean.

    Store in the fridge in an airtight container if not eaten within 24 hours.

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    athletic man and woman smiling with a bowl of keto pumpkin spice muffin batter

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