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Home / Recipes / Desserts / Pumpkin Cupcakes – Keto/Low Carb/Gluten Free

Pumpkin Cupcakes – Keto/Low Carb/Gluten Free

September 1, 2018 by Keto Cooking Christian 38 Comments

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Moist and delicious healthy Keto cupcakes that taste like pumpkin pie with a decadent vanilla cream cheese frosting!  Made with almond flour, these cupcakes are gluten-free and low carb!

This post may contain Amazon or other affiliate links. As an Amazon Associate I earn from qualifying purchases, through links in this post. See my Disclosure.

These low carb cupcakes are like a pumpkin pie in a cupcake, they are irresistible! They have absolutely perfect texture, that’s so close to a traditional cupcake!

closeup of 6 pumpkin cupcakes with vanilla frosting

I use homemade pumpkin pie spice in the batter, which gives them such great pumpkin flavor! They are then topped with a smooth and creamy Vanilla Cream Cheese Frosting!  

closeup of pumpkin cupcake with bite taken out

I’ve recently reworked and updated the recipe.  This new version of these Keto cupcakes are more moist and have a stronger pumpkin flavor. These are my favorite fall cupcakes and they’re and an easy to make low carb dessert that takes less than 30 minutes!

What’s in Low Carb Pumpkin Cupcakes

  • Almond flour
  • Oat Fiber 
  • Eggs
  • Pumpkin puree
  • Cream Cheese
  • Heavy cream
  • Sour cream
  • Swerve confectioners
  • Brown Swerve
  • Baking powder
  • Pumpkin pie spice
  • Vanilla extract
  • Vanilla bean paste 
  • Salt

*Exact measurements are listed in the recipe card below.

How to Make the Best Keto Cupcakes

Are you ready to make the most incredible pumpkin cupcakes?  Let’s get started!  Preheat your oven to 350F.

pumpkin cupcakes dry ingredients in bowl

Add the almond flour, baking powder, oat fiber, pumpkin pie spice and salt to a bowl and whisk together, then set aside. This really helps combine them nicely and also breaks up any lumps you might have.  If you don’t have a whisk, you can just use a fork.

pumpkin cupcakes wet ingredients in bowl

In a separate bowl, add the eggs, sour cream, pumpkin, vanilla, Swerve, then mix until well combined.  I like to use my trusty hand mixer that I’ve had now for 17 years!  If you don’t have a hand mixer, you can certainly mix it by hand.

pumpkin cupcakes wet/dry ingredients in bowl

Add the dry ingredients into the wet and mix well, but don’t over mix it. Using an ice cream scoop, scoop the batter into a silicone cupcake pan or silicone cupcake liners.  If you don’t have silicone liners, you can use a regular cupcake/muffin pan and spray with nonstick spray.  

Or, you can even make mini cupcakes using mini cupcakes silicone liners with a mini muffin pan.  Just be sure to adjust the cooking time a bit, and only cook for about 12-15 minutes or so.

10 unbaked pumpkin cupcakes

Bake them for 18-20 minutes or until a toothpick, when inserted, comes out clean.  Mine took exactly 20 minutes.  You don’t want to over bake them or they’ll dry out.

10 baked pumpkin cupcakes in liners

I know the waiting will be hard because your house will smell AH-mazing, but make sure you let them cool completely before frosting.  Otherwise your frosting will just ooze right off your cupcakes and that wouldn’t be good!

How to Make the Best Sugar-Free Cupcake (and cake) Frosting

While your cupcakes are cooling, add all of the remaining ingredients to a bowl.

vanilla frosting being mixed with hand mixer

Then mix using a hand mixer, until everything is well combined.  Scrape down the sides with a spatula and keep mixing until smooth, creamy and fluffy.

pumpkin cupcakes frosting in piping bag

You can either frost these by hand or if you want to get a little fancy, scoop all the frosting into a piping bag, fitted with your favorite tip and frost once the cupcakes have cooled completely.  

pumpkin cupcake on plate
pumpkin cupcake being frosted

Tips for Making these Pumpkin Dessert

What Flour Should I use to Make the Best Keto Cupcakes

Having a great balance of almond flour and oat fiber is key! Using both together, really helps give the cupcakes that authentic cupcake texture that you want.  Super fine really works best, but if you have regular almond flour, that will work as well.

How to Make Moist Keto Pumpkin Cupcakes

If you’re looking for a moist cupcake recipe, this is the one you want! Canned pumpkin puree is used in the cupcake batter, for both pumpkin flavor but also to make them nice and moist.  Nobody wants to eat a dry cupcake!

Pumpkin Puree is not to be confused with pumpkin pie filling, that is a completely different thing all together.  What you want is 100% pumpkin that’s been pureed and the only ingredient on the nutrition label should be pumpkin.

Sour cream also helps keep the cupcakes moist, but you can substitute with a low carb Greek yogurt if you’d like.

How to Give Low Carb Cupcakes the Best Flavor

Pumpkin Pie Spice Mix is used in this cupcake recipe, you can use store bought or make your own.  

closeup of pumpkin cupcake with bite taken out

What Sweetener is Best for Keto Cupcakes?

Swerve Confectioners has the best balance for low carb dessert recipes. Brown Swerve is also fantastic to use in recipes that would typically include brown sugar.  It tastes, smells and feels just like brown sugar, you will love using it!

If you can’t get either Swerve where you are, you can substitute with another brand.  If you can’t get confectioners, you can always grind the granular to a fine powder using a coffee grinder.

How to Make the Creamy Sugar-Free Cupcake Frosting

This frosting has a mixture of cream cheese and mascarpone cheese.  If you don’t have or cannot find mascarpone, you can just replace with all cream cheese.  Mascarpone adds extra healthy fat and creaminess, without as many carbs.  

It also has a milder flavor than cream cheese, which also makes it great to use in many sauces, or to thicken a gravy, in fat bombs and other desserts.  

This frosting also has vanilla bean paste because it gives a great amount of concentrated vanilla flavor with the vanilla beans, which vanilla extract does not have.  It’s absolutely fantastic to use in frosting or cheesecake.  

But if you can’t find it,  you can certainly substitute with double the amount of vanilla extract, you won’t get the same intense vanilla flavor or the flecks of vanilla beans throughout the frosting.

closeup of 6 pumpkin cupcakes with vanilla frosting

Is Pumpkin Low Carb?

Sure is!  There are so many pumpkin desserts you can enjoy on Keto diet, like Pumpkin Coffee Cake, Pumpkin Cheesecake Mousse and Pumpkin Donuts with a Maple Cream Cheese Glaze. They’re absolutely delicious too!

How Many Carbs are in Pumpkin?

There are only 4 net carbs of pumpkin puree in a this entire recipe, which is really not bad considering it makes 10 cupcakes!

closeup of pumpkin cupcake with bite taken out with cupcakes in background

How Do You Store Leftover Cupcakes?

Store leftover cupcakes in the fridge in a cup cake keeper for several days or freeze.  If you won’t be serving all the cupcakes at once, keep the frosting separate in the fridge. Then, when you’re ready to serve, slightly warm the cupcake first, then frost it.

These cupcake are SO GOOD when they are just slightly warmed.  Don’t heat them too much or the frosting will melt right off!  If you happen to want to skip the frosting, you certainly can and maybe heat the cupcake, slice it in half and slather with some butter, YUM!!

More Keto and Low Carb Pumpkin Recipes

  • Pumpkin Coffee Cake
  • Pumpkin Donuts with Maple Cream Cheese Glaze
  • Fluffy Pumpkin Pancakes
  • Easy Pumpkin Cheesecake Mousse
  • Pumpkin Spice Bulletproof Coffee
  • Pumpkin Vanilla Swirl Cheesecake Bars
  • Pumpkin Pie Fat Bombs
overhead shot of 6 frosted pumpkin cupcakes

What is Oat Fiber?  Is Oat Fiber Keto Friendly?

The oat fiber is really important in this recipe!  I use it in so many recipes, because of the amazing texture it gives whatever I am baking!  It is hands down, the best ingredient I’ve baked with and is really worth buying.  I use Lifesource Foods Oat Fiber 500 because they grind it to a very fine powder and has a mild flavor.

Oat fiber is not the same as oat flour, which is made from grinding oats. Oat fiber is made from grinding the outer husks of oats and is pure insoluble fiber. Insoluble fiber does not dissolve in water and is not broken down in the digestive tract, so it’s low carb and Keto friendly.

I buy it in the 16 ounce bag here.  The bag lasts a while, because you don’t need to use much in your recipes.  I’ve included a list of just some of the recipes that I make using oat fiber below, that you can check out.

What other desserts can you make with oat fiber?

So many, but you can also make savory breads too!  These are a few favorites that you can try:

  • Blueberry Lemon Muffins
  • Chocolate Chip Cookies
  • Gingerbread Cupcakes with Cream Cheese Frosting 
  • Cheddar Jalapeño “Cornbread”
  • Blueberry Pancakes
  • Lemon Poppy Mini Bundt Cakes
  • Rosemary and Kalamata Olive Focaccia
  • Pumpkin Donuts
  • Cranberry Sauce and Walnut Muffins
  • Tiramisu Pancakes
6 frosted cupcakes on a stand

If you’d like to know more about baking on Keto, this article, Keto Baking Made Easy, is loaded with tips and info that you’ll find helpful. You might also check out my Keto Sweet Treats eBook that has 50 amazing Keto dessert recipes, all with color pics, macros and more! I’m offering it at 50% off when you subscribe to my free weekly emails here.

Shop  my favorite products on Amazon  and check out my Keto Pantry List!

closeup of 6 pumpkin cupcakes with vanilla frosting
5 from 3 votes
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Pumpkin Cupcakes – Keto, Low Carb & Gluten Free

Moist and delicious cupcakes that taste like pumpkin pie with a vanilla cream cheese frosting!

Recipe Video

As an Amazon Associate I earn from qualifying purchases.
Author Keto Cooking Christian
Course Dessert
Prep Time 10 minutes
Cook Time 18 minutes
Total Time 28 minutes
Servings 10
Calories 252kcal

INGREDIENTS

For the Cupcakes

  • 1 ½ cups super fine almond flour
  • ¼ cup Oat Fiber  see notes
  • 3 eggs
  • ½ cup pumpkin puree
  • ⅓ cup sour cream
  • ⅓ cup Swerve confectioners
  • ⅓ cup Swerve Brown
  • 2 teaspoons baking powder
  • 2 teaspoons pumpkin pie spice
  • 1 teaspoon vanilla extract
  • Pinch of salt

For the Frosting

  • ¾ cup cream cheese at room temperature
  • ¼ cup mascarpone cheese at room temperature
  • ¼ cup  swerve confectioners
  • ¼ cup heavy cream
  • 1 teaspoon vanilla bean paste  see notes
US Customary – Metric

PREPARATION

To make the cupcakes:

  • Preheat oven to 350F. Add the almond flour, baking powder, oat fiber, pumpkin pie spice and salt to a bowl and whisk together, then set aside.
  • In a separate bowl add the eggs, sour cream, pumpkin, vanilla, Swerve and mix until well combined.
  • Add the dry ingredients into the wet and mix. Scoop into silicone cupcake liners or paper liners.
  • Bake for 18-20 minutes or until a toothpick, when inserted, comes out clean.  Do not over bake them or they will dry out. Allow to cool completely before frosting.

To make the frosting:

  • Add all of the ingredients to a mixing bowl and mix using a hand mixer, until well combined.  Scrape down the sides and continue mixing until smooth and creamy. 
  • Transfer to a piping bag and you are ready to frost once the cupcakes have cooled.

NOTES

You can certainly substitute with double the amount of vanilla extract, you won’t get the same intense vanilla flavor or the flecks of vanilla beans throughout.
The Oat Fiber is important in this recipe, as it gives a great bread-like texture. I use Lifesource Foods Oat Fiber 500, because it’s ground to a fine powder and has a very mild flavor.
Oat Fiber is not the same as Oat Flour, which is made from grinding oats.  Oat Fiber is made from grinding the outer husks of oats and is pure insoluble fiber. Insoluble fiber does not dissolve in water and is not broken down in the digestive tract, so it’s Low Carb and Keto friendly.
Nutrition Facts
Pumpkin Cupcakes – Keto, Low Carb & Gluten Free
Amount Per Serving
Calories 252 Calories from Fat 207
% Daily Value*
Fat 23g35%
Carbohydrates 8g3%
Fiber 4g17%
Sugar 1g1%
Protein 7g14%
* Percent Daily Values are based on a 2000 calorie diet.

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*Nutritional data is provided as a courtesy and is accurate to the best of my knowledge. Please feel free to verify it using the nutrition calculator of your choice. All data is based on net carbs, without sugar alcohol- Swerve, Erythritol, Allulose, or Monk Fruit.
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Filed Under: Cakes, Desserts, Most Popular, Posts, Recipes Tagged With: best keto recipes, best low carb recipes, easy keto recipes, easy low carb recipes, gluten free cupcakes, gluten free recipes, keto, keto cupcakes, keto diet, keto pumpkin recipes, keto recipes, ketogenic diet, low carb cupcakes, low carb pumpkin recipes, low carb recipes

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38 Comments
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Janel
2 months ago

Wow! I’ve never left a comment on Pinterest before but had to for this recipe! These were so delicious and that frosting…! I can’t believe this is a keto recipe. Thank you!

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Author
Keto Cooking Christian
2 months ago
Reply to  Janel

Aww, thanks so much for taking the time to comment. I’m glad you enjoyed them!

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Sue
2 months ago

Just wanted you to know that I took these to a pumpkin carving get together and they were a hit. Only one person knew that they were keto. Your receipes are amazing. Thanks 5 stars

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Author
Keto Cooking Christian
2 months ago
Reply to  Sue

That’s wonderful, so glad to hear it!

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Ardie
3 months ago

Mine are taking longer to bake, next time all 12 Cups instead of 10. My kitchen smells AMAZING.

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Reply
Author
Keto Cooking Christian
3 months ago
Reply to  Ardie

Some ovens can vary, that’s why I typically recommend using a toothpick to check for doneness. Hope you enjoyed them 🙂

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Sue
3 months ago

5 stars
I love your reciepes. I made these two days ago. I could have eaten all twelve of them. Your reciepes are so easy to follow. Thanks for all of the hard work you put into them.

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Reply
Author
Keto Cooking Christian
3 months ago
Reply to  Sue

You’re so welcome and thanks for stopping by to let me know you enjoyed them!

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Apryl
1 year ago

Just about gave up ever getting to actual recipe. There’s an awful lot of stuff to scroll through before you unearth it!

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Reply
Robyn
1 year ago

Wondering if these cupcakes stick to the liner or if they peel away easily once baked? Also wondering how many cupcakes this frosting would frost? Thanks!

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Author
Keto Cooking Christian
1 year ago
Reply to  Robyn

I haven’t tried them with paper liners so I don’t know for sure. If you’re concerned, you can just put them straight into a nonstick muffin pan, sprayed with nonstick spray and should be fine. The silicone liners I use are amazing, nothing ever sticks to them! The frosting recipes is enough for a generous frosting of all 10 cupcakes.

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Anail
1 year ago

I was thinking the same . If I can substitute the oat fiber for psyllium husk or xanthan gum

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Jessica A
1 year ago

Hello! I cannot find oat fiber in any of my local stores. What can I use as a decent substitute??

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Author
Keto Cooking Christian
1 year ago
Reply to  Jessica A

It’s honestly worth ordering online, if you can. Nothing I have found gives the same texture as oat fiber. You can maybe try a combination of psyllium husk powder and coconut flour and just increase the heavy cream a bit. I can’t promise how it might turn out, since I’ve not tried it.

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Michelle
1 year ago

I baked some of these today and my husband loved them! I am just curious, in your photos it looks like the batter rises during baking, but mine baked exactly as I had scooped them into the muffin pan and I did use baking powder. Any idea why mine didn’t rise during the baking process?

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Author
Keto Cooking Christian
1 year ago
Reply to  Michelle

Hi Michelle,
The only thing I can think of is if your baking powder isn’t fresh, that would cause them not to rise.

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Shana
2 years ago

Would you be able to include a nutrition facts chart that does not include the icing? I’m new at counting macros and this would help me a lot if possible. Thank you! I’m very excited to try this recipe!

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Keto Cooking Christian
2 years ago
Reply to  Shana

Hi Shana,
Not a problem! Here is the breakdown for just the cupcakes, 1 serving: 148 cal, 12g fat, 7g carbs, 4g fiber and 6g protein, so 3 net carbs total. I hope that helps 🙂

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Shana
2 years ago
Reply to  Keto Cooking Christian

Thank you!!

0
Reply
Keto Cooking Christian
2 years ago
Reply to  Shana

You are most welcome!

0
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The Carb Cycling Diet for Beginners: 30 Days of Carb Cycling Recipes
2 years ago

[…] 5. Paleo Chocolate Chunk Banana Bread | Bakerita 6. Sugar Free Brownies | The Sugar Free Diva 7. Low Carb Pumpkin Cupcakes | Keto Cooking Christian 8. Low Carb No Bake Chocolate Coconut Bars | Primavera Kitchen 9. Keto […]

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50 Keto Pumpkin Recipes Perfect for the Holiday Season
2 years ago

[…] Image courtesy of Keto Cooking Christian. […]

0
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Jules
2 years ago

5 stars
Made these last night! Not as pretty but satisfied my sweets craving! I made your lemon blueberry muffins for a football game watch party a couple weeks ago. No one believed they were Keto friendly!

1
Reply
Keto Cooking Christian
2 years ago
Reply to  Jules

5 stars
Oh how nice, I’m glad you enjoyed the cupcakes! Those lemon blueberry muffins are one of my favorites, I actually make them all the time. Nice to know that your guests liked them too 🙂 Thanks for stopping by and sharing your feedback!!

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Jesse
2 years ago

Can you use coconut flour instead of almond to keep it nut free?

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Reply
Keto Cooking Christian
2 years ago
Reply to  Jesse

I wouldn’t recommend it with this recipe. Coconut flour is so absorbent, as is the oat fiber, so you’d have to add more eggs and liquid. It would completely change the texture and might end up being eggy. You can certainly give it a try, but it’s not a 1:1 sub, I’d say maybe 1/2 cup of coconut flour in total and nix the oat fiber. But again, it’s not something I recommend. Sorry!

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Jen
2 years ago

Is the nutrition info including the icing?

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Keto Cooking Christian
2 years ago
Reply to  Jen

Yes, the nutrition info is for each cupcake, with frosting.

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Chelsy Mesmer
2 years ago

I found an oat fiber blend with flax seed do you think that would work?

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Reply
Keto Cooking Christian
2 years ago
Reply to  Chelsy Mesmer

Perhaps, but it might have more of a grainy texture and stronger flavor. I really do recommend using straight Oat Fiber, and the Lifesource brand (linked in the recipe) in particular because it has no flavor, unlike most other brands.

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Nicholas
2 years ago

What is that sprinkled on top of the icing? Pumpkin pie spice?

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Keto Cooking Christian
2 years ago
Reply to  Nicholas

Sorry, it’s ground cinnamon. I just added notes in the recipe.

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Nicholas
2 years ago
Reply to  Keto Cooking Christian

Ha, I just saw that and thought I missed it the other day. Thank you

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Keto Cooking Christian
2 years ago
Reply to  Nicholas

You’re welcome!

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Colby
2 years ago

Would psyllium husk powder be substituted for the oat fiber? I know you said that you reccomend using the oat fiber, but based on your description of it, possibly the psyllium husk powder could do the same thing?

1
Reply
Keto Cooking Christian
2 years ago
Reply to  Colby

It’s certainly possible, but since I have not tried it, I can’t promise it would work in the same way. If you’d like to try it, please let me know how it turns out.

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Stacy Peterson
2 years ago

Hey Juliann! Looks like a recipe I’d like to try on my bridge group – Is oat fiber the same as oat bran?? TIA!

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Reply
Keto Cooking Christian
2 years ago
Reply to  Stacy Peterson

Hello! It’s actually not the same. Oat Fiber is the ground outer husks of oats and it’s pure insoluble fiber, so it’s not counted as part of net carbs. The best once I have found is made by Lifesource and you can buy it here https://amzn.to/2CxuBBs.

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Keto Cooking Christian

I’m Julianne, welcome!  Eating healthy doesn’t mean you have to sacrifice great flavor.  I offer tasty and indulgent Keto & Low Carb recipes that will never leave you feeling deprived! More about me…

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