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Keto Pumpkin Chia Muffins

|Keto Pumpkin Chia Muffins

These pumpkin muffins are some of the best I've ever tasted! I've spent quite a bit of time fine-tuning this recipe. After some trial and error, here is what I realised...

If your goal it to make the dough rise resulting in light and fluffy muffins, you'll need to be aware of some basic rules. Firstly, make sure you separate the egg whites from the yolks. Then after you combine the wet and dry ingredients, gently add the beaten egg whites for a fluffier and less dense texture.

I've tried an egg-free alternative but I wasn't happy with the result (see photo). Although it's true that eggs can be substituted with a mixture of chia seeds and coconut milk, it didn't work in this recipe. Substituting eggs with more chia seeds made the muffins too dense and they didn't rise at all.

I've tried a nut-free version using coconut flour instead of almond flour. Again, coconut flour made the dough more dense. You could either use just almond flour (like I did in this recipe) or a mixture of almond and coconut flour like I did in these Cranberry & Orange Muffins.

Have any more tips or favourite recipes? Let me know in the comments! :-)

Preparation time

Hands-on
Overall

Nutritional values (per muffin):

3 grams 3.1 grams 7.3 grams 18.5 grams 6.4 grams 211 calories
Total Carbs6.1grams
Fiber3.1grams
Net Carbs3grams
Protein7.3grams
Fat18.5grams
of which Saturated6.4grams
Energy (calories)211kcal
Magnesium54mg (13% RDA)
Potassium178mg (9% EMR)

Macronutrient ratio: Calories from carbs (5.7%), protein (14%), fat (80.3%)

Ingredients (makes 12 muffins):

Dry ingredients:
Wet ingredients:

Note: When looking for ingredients, try to get them in their most natural form (organic, without unnecessary additives).

Instructions:

  1. Preheat the oven to 175 C/ 350 F. Place all the dry ingredients - apart from the pumpkin seeds - into a bowl and combine well.
    I make my own chia seed meal by blending it in a food processor for just a few seconds until powdered. |Keto Pumpkin Chia Muffins
  2. Separate the egg whites from the egg yolks. Using a hand beater or electric mixer (I'm using a Kenwood mixer), whip up the egg whites until they create soft peaks. In another bowl, place the egg yolks, melted butter, pumpkin purée and stevia.
    The butter should be melted and cooled (don't use hot). The pumpkin purée and egg yolks should be at room temperature. If you use them straight from the fridge, the butter will clump up. |Keto Pumpkin Chia Muffins
  3. Process until well combined and start adding the dry mixture - a tablespoon or two at a time while mixing. |Keto Pumpkin Chia Muffins
  4. Add about a quarter of the whipped egg whites and mix gently. Add the remaining egg whites and fold in the batter using slow setting on your mixer or using a spatula. Be careful not to deflate the egg whites and keep the batter as fluffy as you can. |Keto Pumpkin Chia Muffins
  5. Line a muffin tray with 12 medium muffin paper cups.. Grease each cup with a small amount of coconut oil or ghee. Spoon the batter into the paper cups and transfer into the oven. Alternatively, you can use a silicon muffin tray or silicon muffin cups. |Keto Pumpkin Chia Muffins
  6. Transfer into the oven and bake for 5 minutes. After 5 minutes, sprinkle with the pumpkin seeds. Place back in the oven and bake for another 30 minutes or until the tops are golden brown. |Keto Pumpkin Chia Muffins
  7. When done, remove from the oven and place on a cooling rack. Store at room temperature for 4-5 days. Place the remaining muffins in freezer bags and freeze for up to 3 months. Enjoy! |Keto Pumpkin Chia Muffins

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Please, note that I do not offer personalised advice. For personalised advice you can contact one of our experts.

Comments (30)

How long will these be good for?  Have you tried freezing them?

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I keep mine in the fridge (up to 5 days) but you could leave them on the kitchen counter (up to 3 days). Yes, you can freeze them too (up to 3 months).

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Hi, what can I use instead of a nut flour?

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How about sunflower seed flour (ground sunflower seeds)? You could use coconut flour but you'd have to increase the amount of liquid ingredients, and the texture will be different.

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Thank you for the yummy recipe.  I just made these muffins and they are delicious.  I will make them again. Did you list a calorie amount, I did not see one?  I'm tracking my food and it would help.
Thanks again!

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Thank you Nancy! Calories are listed in the table - one muffin has 211 kcal.

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Just a quick question about the butter...is it salted or unsalted? Thanks, Jasmine

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Hi Jasmine, it's unsalted and I use it in all of my recipes. It just made me realise that I should probably include it every time. Thanks Smile

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These came out great. The batter seemed too liquidy when I poured it in the muffin pan but it ended up being the perfect texture for muffins

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Great! Glad you liked them Smile

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I just finished a batch of these and wanted to share a couple of variations I made, in a small part by accident.  First, I failed to notice the chia seeds were to be ground and had dumped them into the dry mix. Then I hadn't noticed initially in the instructions that the egg whites had to be separated & beat til stiff.  I don't have hand mixer so I figured, what the heck, just mix the eggs all together.  Lastly, I found a Baby Cakes machine at Good will (brand new in the box!) and opted to use that to cook them in.  Since they didn't rise a lot I was able to fill the resevior to the top. They  came out WONDERFUL! Granted, this is only my second experience with low-card bread like foodstuffs so I didn't know what to expect, but my fiancée and I love them.  
Just thought I'd share in case anyone else encounters what I did or needs to simplify the process.  One day I'll get a hand mixer and see how they are supposed to turn out Wink  Thank you for sharing these wonderful recipes!

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That's great Cheryl, I'm glad that they still come out great - thanks for sharing it with us! They were probably not as fluffy but I bet they were still delicious Wink

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Hello! These are so great - thanks. I've only ever eaten pumpkin in savoury dishes previously but you have made me understand why Americans rave about their pumpkin based desserts!

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Thank you Amelia! I'm glad you liked them Smile

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Hiya can you make these without the sugars in stevie etc?

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You can use just stevia but only small amounts. Too much stevia would give the muffins a bitter aftertaste.

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Can you not put in the sugars - I don't fancy starting to go sweet again ? Not sure how things will taste without adding the sugar - would love to try but was not sure
Thanks

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I use just small amounts of Erythritol (zero carbs, no effect on blood sugar and completely natural) - I'm not sure about kipping the sweeteners altogether but that depends on your palate Smile

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Did you try it?

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thanks - I have not purchased any sweetners and I was hoping to find a muffin recipe without them - being pumpkin is sweet I was hoping to do without - I might try and let you know Smile Thank you

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Please do! Smile

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I was trying to ask Sarah.... Did you try it?

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Hello! I'm making this as we speak and I think that there is an error in the number 2 of instructions. It says, "...whip up the egg whites until they create a soft peak. In another bowl, place the egg whites, melted butter, pumpkin purée, and stevia." Is it supposed to be place the egg yolks in another bowl? I was confused when I moved on! excited to see how they turn out! Hopefully I didn't ruin them too much by just using egg whites 🙈

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Thanks for spotting that! I just corrected it - it was supposed to say " In another bowl, place the egg yolks,..." Sorry about that, I hope they turned out well!

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They did! They were delicious still! Smile Great recipe!

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Thank you Emily!

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Hmm, I've been wondering about baking with ground chia seed lately. Mainly as an alternative to flax seed meal because I'm not wild about the hormonal effects of flax. That means I dismiss a very large number of recipes out of hand.
Having used the ground chia do you have any thoughts about how it behaves similarly/different to flax?

Reply

It can be used as an alternative but it doesn't behave exactly the same way but they are similar - both can be used as egg substitutes. Chia seeds absorb a lot more water so when you use it instead of flax, you'll have to use less of it or add liquids. Also, adding some psyllium hush powder may be an option - but again, you'll have to add more liquids and it depends on what you want to achieve.

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My current muffin recipe is almond flour and coconut flour but it's a bit more dense than I really want. I was thinking about cutting back on the pumpkin or adding ground chia because there's lots more moisture in it than this recipe. Probably will try separating the eggs and whipping the whites first.

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I think that it may be better if you use just almond flour and whip the egg whites separately. Chia seeds won't make the muffins rise more - I use them because they add a nice texture - moist and rich but quite different from coconut flour. Let me know how they turn out! Smile

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