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Keto Pumpkin Muffins with MCT Oil & Whey Protein (Low-Carb Fall Treat)

by Admin NF October 21, 2025

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!

Why Add MCT Oil & Whey Protein to Your Keto Pumpkin Muffins

By adding Creamy Vanilla MCT Oil and Organic Grass-fed Whey Vanilla Bean (or the whey variant you use), these pumpkin muffins become a nutrient-dense snack rather than just a treat. MCT oil is converted quickly into ketones, helping keep your metabolism primed and your energy stable — while whey supports muscle, fullness, and texture without excess carbs.

Click here to go directly to the recipe

How to Maximize Your Keto Pumpkin Muffin Experience:

  • USE CREAMY VANILLA MCT OIL: 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 to 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 of 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 Muffins with MCT Oil and Whey 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

Ingredients

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°F and line a muffin pan with muffin liners.

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

Mix in ghee, syrup, eggs, pumpkin, vanilla, and Creamy Vanilla MCT Oil. 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.

Frequently Asked Questions (FAQ)

  • How many net carbs are in one muffin? Each muffin contains approximately 9 g net carbs (per nutrition info on the page). Adjust servings if you want fewer carbs per muffin.
  • Can I increase the MCT oil or swap the whey? Yes — you can boost the MCT oil slightly for more healthy fat, and you can swap in other protein powders (though texture may vary).
  • How long do these muffins keep in the fridge or freezer?
    Store in an airtight container in the fridge for up to 5 days, or freeze for up to 2 months and thaw before eating.



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