Healthy Raspberry Pumpkin Muffins | Diabetes Strong


These healthy raspberry pumpkin muffins taste so sinful that nobody will believe that they are actually low-carb, low-fat, and sugar-free when you tell them.

Three pumpkin raspberry muffins on a cooling rack

We often bring them to parties and have fun watching the people on diets look at them longingly until we tell them what the macronutrients are. After that, the muffins will be gone in seconds.

They are super simple to put together and they will become a family favorite for breakfast, lunch boxes, and snacks.

 

How to make pumpkin raspberry muffins?

Step 1: Preheat your oven to 350 F (177 C) and line 12 muffin cups with muffin papers.

Step 2: In a large bowl, stir together the coconut flour, almond flour, stevia, tapioca starch, baking powder, cinnamon, nutmeg, and sea salt until it is all mixed well.

Step 3: Stir in the egg yolks (keep the egg whites separate for the next step), pumpkin puree, coconut oil, stevia drops, and vanilla, until completely incorporated.

Muffin ingredients in a glass bowl

 

Step 4: In a separate bowl, beat the egg whites until stiff white peaks form.

Step 5: Fold the egg whites and frozen raspberries into the muffin batter.

Tip: Take care to not mix the batter too much at this stage as the muffins will become more dense if you mix the batter a lot. Just gently fold the egg whites and raspberries into the batter with a spoon or spatula.

Stiff egg whites and frozen raspberries being folded into the muffin batter

 

Step 6: Spoon the muffin batter into the muffin papers and then smooth out the tops. The muffin batter should just be at the top of the muffin papers. These muffins don’t rise very high so keep the muffin papers fuller to compensate.

12 muffin forms filed with batter

Optional: I put a few pumpkin seeds on some of the muffins for decoration. 

Step 7: Bake the muffins for 25 minutes. The muffins will be a light golden on top and a toothpick should come out clean when inserted. Allow to cool in the muffin tray for 5 minutes before placing the muffins on a cooling rack to cool completely.

Finished muffins on a cooling rack

 

Should I use fresh or frozen raspberries?

The reason I use frozen raspberries instead of fresh ones is that the frozen berries will hold their shape better when mixing everything together, so you get a lot of whole raspberries in the muffins. This both looks and tastes better than if you use fresh berries.

How to store the muffins

The muffins should be stored in an airtight container in the refrigerator. They can stay fresh for up to a week if stored in this manner.

Why do my muffins come out flat and don’t rise?

It is very common when making low-carb and gluten-free baking recipes to see that they don’t rise as much as normal baking recipes. Gluten is a large part of why baked goods rise and have a good texture.

This recipe uses tapioca starch to add more binding to the dough and there is another small trick to getting these muffins to come out perfectly.

When spooning the mixture into the muffin papers, fill the paper almost to the top and then make a small dome with 1 tablespoon of dough on the top of each muffin. This small dome of dough will rise and make the muffins look less flat once they are baked.

 

Close-up of a pumpkin raspberry muffin

Making these low-carb muffins your own

If you don’t like raspberries, you can use pretty much any other kind of berry instead.

Blueberry muffins are a classic, but blackberry muffins are also really interesting and have a very strong flavor.

Can they be made vegan-friendly?

If you would like to make this recipe vegan-friendly, you can swap out the eggs for a mixture of 4 tablespoons water and 4 tablespoons flax seed powder. Mix them together in a small bowl and set aside for 5 minutes to thicken.

 

More healthy low-carb snacks

This healthy pumpkin raspberry muffin recipe is just one of many low-carb recipes on Diabetes Strong. Here are a few more I think you will like:

If you like low-carb and diabetes-friendly dessert recipes, you can also check out my roundup of easy diabetic desserts for more inspiration.

When you’ve tried these healthy pumpkin raspberry muffins, please don’t forget to let me know how you liked them and rate the recipe in the comments below!

Recipe Card

Pumpkin Raspberry Muffins

These healthy raspberry pumpkin muffins taste so sinful that nobody will believe that they are actually low-carb, low-fat, and sugar-free when you tell them.

Prep Time:15 minutes

Cook Time:25 minutes

Cool Time:20 minutes

Total Time:1 hour

Servings:12 muffins

Ingredients

  • 1 cup pumpkin puree (from a can)
  • 1/2 cup coconut flour
  • 3/4 cup blanched almond flour
  • 1/2 cup Stevia
  • 3 tbsp. tapioca or arrowroot starch
  • 1 tbsp. baking powder
  • 1 tbsp. cinnamon
  • Pinch nutmeg
  • 1/4 tsp. salt
  • 4 egg whites (1/2 cup)
  • 4 egg yolks
  • 1/2 cup coconut oil (melted)
  • 1 1/2 tsp. vanilla extract
  • 1 1/2 cup frozen raspberries
  • 10 drops liquid stevia

Instructions

  • Preheat your oven to 350F (177 C) and line 12 muffin cups with muffin papers.

  • In a large bowl, stir together the coconut flour, almond flour, stevia, tapioca starch, baking powder, cinnamon, nutmeg, and sea salt until it is all mixed well.

  • Stir in the egg yolks (keep the egg whites separate for the next step), pumpkin puree, coconut oil, stevia drops, and vanilla, until completely incorporated.

  • In a separate bowl, beat the egg whites until stiff white peaks form.

  • Fold the egg whites and frozen raspberries into the muffin batter.

  • Tip: Take care to not mix the batter too much at this stage as the muffins will become more dense if you mix the batter a lot. Just gently fold the egg whites and raspberries into the batter with a spoon or spatula.

  • Spoon the muffin batter into the muffin papers and then smooth out the tops. The muffin batter should just be at the top of the muffin papers. These muffins don’t rise very high so keep the muffin papers fuller to compensate.

  • Bake the muffins for 25 minutes. The muffins will be a light golden on top and a toothpick should come out clean when inserted. Allow to cool in the muffin tray for 5 minutes before placing the muffins on a cooling rack to cool completely.

Recipe Notes

This recipe makes 10-12 muffins. You can use fresh raspberries, but frozen ones keep their shape better when you mix the batter and during baking, so you get larger pieces of raspberry in the finished muffins. Because they are gluten-free, these muffins don’t rise as much as normal muffins and have a flat top. If you want a “classic” muffin shape, make a small dome with 1 tablespoon of batter on the top of each muffin after you have spooned the batter into the muffin papers. This small dome of batter will rise and make the muffin look less flat once it is baked. Substitutions: If you don’t like raspberries, you can use pretty much any other kind of berry instead. To make the recipe vegan, swap out the eggs for a mixture of 4 tablespoons water and 4 tablespoons flax seed powder. Mix them together in a small bowl and set aside for 5 minutes to thicken. Storage: The muffins can stay fresh for up to a week if stored in an airtight container in the refrigerator.

Nutrition Info Per Serving

Nutrition Facts

Pumpkin Raspberry Muffins

Amount Per Serving (1 muffin)

Calories 217 Calories from Fat 127

% Daily Value*

Fat 14.1g22%

Saturated Fat 9.1g46%

Trans Fat 0g

Polyunsaturated Fat 1g

Monounsaturated Fat 1.3g

Cholesterol 62mg21%

Sodium 125.4mg5%

Potassium 70.1mg2%

Carbohydrates 14.2g5%

Fiber 4.6g18%

Sugar 2.5g3%

Protein 4.9g10%

Net carbs 9.6g

* Percent Daily Values are based on a 2000 calorie diet.

Course: Dessert, Snack

Cuisine: American

Keyword: gluten-free muffins, healthy muffins, low-carb muffins



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