Have your pumpkin muffins keto and vegan too!
Are you on a Keto vegan diet? If you are, I am sure that you can readily find keto pumpkin recipes! However, it may be a struggle when it comes to that vegan component. If so, you are not alone! That is why I created this recipe for those that would like to remain keto and vegan compliant. When I made these keto vegan pumpkin muffins, I used egg replacer and baking powder without aluminum. The thing with the egg replacer is that you have to limit the amount because the carb count can add up! I found that using the egg replacer along with the baking powder helped to keep the net carb count to a minimum.
Is pumpkin keto-friendly?
Some of you may be wondering if pumpkin would even be classified as keto. When answering this question, it is important to keep in mind that portions matter! In this recipe, I only used about 1/4 cup of pumpkin. I found that it was enough to keep the carb count down while giving it that nice pumpkin flavor/color. Also, I used pumpkin spice as well, which really added to the taste.
Benefits of pumpkin
Upon doing my own research, I have found that pumpkin has a lot of benefits in an everyday diet. It is a shame that most of us just consume during the fall! Turns out that pumpkin is rich in vitamins, mineral, and antioxidants. Here are some of the benefits of pumpkin:
- It helps the scale go down! By helping you to feel full, pumpkin has the ability to keep you more hydrated, which in turn will help with weight loss1.
- Pumpkin helps to improve your mood! Pumpkin seeds have a high amount of tryptophan, a type of amino acid that is the building block of a mood-lifting neurotransmitter named serotonin. Research has revealed that deficiency in serotonin can lead to anxiety and depression 2.
- Pumpkins have been found to reduce inflammation! Pumpkin, especially in the form of an oil, has been found to reduce inflammation3
- Improves women’s health after menopause! If you looking to improve the way you feel after menopause, learn to incorporate pumpkin throughout the year! A recent study revealed pumpkin seed oil reduced postmenopausal signs. This includes headaches, hot flashes, and joint pains4.
What tends to make pumpkin unhealthy, is all of the processed sugar that is added to all the pumpkin desserts. In this recipe, I skimped out on the sugar and used monk sweetener, which has no carbohydrates but tastes much like sugar! Overall, I feel like monk sugar is my key choice when it comes to desserts because it’s an authentic sweet taste. My husband says that it doesn’t have that “fake” taste like stevia. If you prefer stevia, then use that! Personally, I like both!
Baking the Keto Vegan Pumpkin Muffins
After I made these muffins, I found that they had a very soft consistency. I suggest that you leave them in the muffin wrapper for serving and do not take out until you are sure they are completely cooled down. After I baked the muffins, I found that the taste and smell of them was very similar to the filling of a pumpkin pie! So if you are craving a slice of pumpkin pie, it will help to eat these!
Keto Vegan Pumpkin Muffins
- muffin pan
- 1/4 cup pureed pumpkin I like to use Farmer's market organic pumpkin.
- 1/4 tsp baking powder Get your baking powder aluminum-free. I prefer Bob's Redmill Baking powder with no added aluminum.
- 1/2 cup butter
- 1/2 tsp vanilla extract I like Flavorganics vanilla extract.
- 1 cup monkfruit sweetener Lakanto Monkfruit sweetener is the best!
- 1/4 tsp pumpkin spice I like Simply Organic Pumpkin spice.
- 1 cup almond flour I like Bob's Redmill Almond Flour.
- 1/2 tbsp egg replacement I like Bob's Redmill egg replacer.
- 1 tsp salt
- 1/2 cup almond milk
- First, gather all of your ingredients and equipment. You will also need paper cups for muffins.
- Next, preheat your oven to 350 degrees Fahrenheit.
- Melt the butter and add to mixing bowl.
- Then add the pumpkin puree, almond milk, vanilla extract, and mix thoroughly.
- Proceed to add the pumpkin spice, salt, almond flour, egg replacement, and baking powder. Mix everything together very well.
- Take your muffin pan and add the lined paper cups. I would prepare for about 9 if you are putting about 1/4 cup of the mix in each cup. Otherwise, you could use all 12 if you plan on adding about 1/8 of a cup in each.
- Place in oven once it is preheated to 350 degrees. Bake for around 15-20 minutes. The amount of time may sometimes depend on your elevation. I live at a higher elevation and I find that it takes less time around 15 minutes. Those of you who live at lower elevations, it may take longer.
- You will know when they are done when you place a toothpick in them and it comes out clean. It is very important to allow them to cool completely in the pan.
- Serve and enjoy!
Start your journey to holistic wellness today!
I am so glad that you are here on my blog! I want to help you start a journey to better health! Please sign up for my email list to get all the latest updates. My approach to health involves more than the keto diet, it also includes mental balance with your chakras. In order to emphasize this, I have a podcast series called Keto and Chakra balance for you. In this series, I go over how the keto diet and balance of your chakras go hand in hand. Please listen to this series to learn more about my approach to wellness! If you aren’t sure where to start with your journey to better health, please go to my Start right here page and go through the steps. You got this! Namaste!
Jenkins, Trisha A., Jason CD Nguyen, Kate E. Polglaze, and Paul P. Bertrand. “Influence of tryptophan and serotonin on mood and cognition with a possible role of the gut-brain axis.” Nutrients 8, no. 1 (2016): 56 2
|Gossell-Williams, M., C. Hyde, T. Hunter, D. Simms-Stewart, H. Fletcher, D. McGrowder, and C. A. Walters. “Improvement in HDL cholesterol in postmenopausal women supplemented with pumpkin seed oil: pilot study.” Climacteric 14, no. 5 (2011): 558-564|