This 90 second Keto Pumpkin Low Carb English muffin recipe is made super quick and easy with just a few simple ingredients! 10 grams of protein and just 5 g net carbs!
Keto Cottage Cheese Pumpkin English Muffin
It's my favorite time of year because it's Pumpkin season!
Pumpkin lovers will want to make this low-carb breakfast every day because it has all the pumpkin flavor you desire! It's not quite the fall season, but I love my new original recipe for 90 second keto cottage cheese bread that I new I needed to adapt it with pumpkin spice flavor!
Unlike my original 90 second cottage cheese bread recipe, this one includes warm spices with a little bit of pumpkin puree and some low carb brown sugar substitute to really amp up those fall flavors.
I created a couple of cottage cheese breads that make an entire loaf and do require some specific ingredients like egg white protein powder and whey protein.
Many of you mentioned how you couldn't make these breads with such expensive ingredients and being on a tight budget so I've been working on creating quick keto bread recipes that don't need a lot of ingredients.
Always check the ingredients on tiktok- make the ones that don't include regular refined flours and sugar because there are a ton of content creators who care nothing about using quality ingredients for a keto diet and are just looking for a quick viral video for themselves.
Carbs in English Muffins
According to the app Cronometer, one of Thomas's Pumpkin Spice English muffins has 29 grams of carbs, and just 5 grams of protein.
Obviously if you're following a keto diet, this is not something to enjoy or it will kick you out of ketosis.
Carbs in our Keto Pumpkin Spice Muffins
Our keto English muffin recipe is gluten free without using any wheat flour and instead using almond flour.
One of our low carb pumpkin english muffin has 7 grams of total carbs which is much better than a regular English muffin and a great option for those who looking to control blood sugar.
The rest of the nutritional information is in the recipe card at the bottom of this page.
This picture below shows the darker color of the Pumpkin English Muffin if you use 2 teaspoons of pumpkin spices instead of one. Totally up to you!
Homemade Pumpkin Pie Spice
Making homemade pumpkin pie spice is very easy and only needs 5 ingredients. You can store this in your pantry for a year and use it the same as you would for any sugar free, low carb or keto recipes needing pumpkin pie spice.
It's just a few warm spices! A combination of cinnamon, nutmeg, cloves, and ginger!
If you don't want to make it yourself you can use a store bought pumpkin spice option from your local grocery store.
Can I use a Different Sweetener?
I recommend using a brown sugar substitute and my choice was a combination of Monk Fruit sweetener and Allulose.
But if you don't want to purchase another low carb sweetener, any low carb granulated sweetener will work in this easy recipe.
I included pumpkin liquid stevia as a perfect solution for more pumpkin flavor, but again any sweetener you like will work here.
Can I bake this instead of microwave?
Absolutely! If you doin't want to use the microwave, you can place the ramekins in a toaster oven or regular oven at 350 degrees F for 8-10 minutes or the air fryer at 375 degrees F for about 5-8 minutes.
Just check the center with a toothpick and if it comes out dry not wet, it's done. Cool slightly in order to slice and toast for about 3-5 minutes.
Can I replace the almond flour?
Yes if you can't use almond flour due to a tree nut allergy, you can swap it with sunflower seed meal.
I do not recommend using coconut flour for this microwave bread as it will be strong in flavor and may be a bit too sweet as well.
Can I swap the cottage cheese?
If you don't want to use cottage cheese you could swap with ricotta cheese but I haven't tested it with anything else.
You could try this 1 minute Pumpkin English muffin recipe instead.
How to Store
After cooking and allowing the bread to cool, you can store in an airtight container in the fridge until you are ready to slice and toast it. Keeps well for up to 3 days in the fridge or freezer for up to 3 months.
More Low Carb Pumpkin Recipes
Keto Pumpkin Muffins with cream cheese
Low Carb Pumpkin Cheesecake Mousse
90 second Keto Cottage Cheese Pumpkin English Muffin
90 second Keto Cottage Cheese Pumpkin English Muffin
Ingredients
- 2 tablespoon cottage cheese (I used 4%)
- 3 tablespoon sunflower seed flour or almond flour
- 1 tablespoon sunflower seed butter or almond butter
- 1 tablespoon pumpkin puree
- 1 tablespoon Monk Fruit Allulose Brown sweetener
- 1 large egg
- 1 teaspoon pumpkin spice or make it homemade
- ½ teaspoon baking powder
- ¼ teaspoon pumpkin liquid stevia optional
- pinch of salt optional
Optional Toppings
- sugar free raspberry jam and cream cheese
Instructions
Microwave Directions
- Grease two ramekins or microwave-safe bowls with olive oil, avocado oil or coconut oil cooking spray. Set aside.
- Place the ingredients together in a small bowl and stir together until combined.
- Place one dish into the microwave and cook for 1 minute. Check with a toothpick in center. If it comes out clean it's done, if not, cook another 30 seconds. Repeat with second dish.
- Allow to cool enough to slice in half and toast.
- Store in an airtight container in the fridge for up to 3 days or freeze for up to 3 months.
Oven Directions
- Bake in a preheated 350 degrees F oven for 8-10 minutes.
Air Fry Directions
- Air fry for about 5-8 minutes at 375 degrees F.
Notes
Nutrition
About Brenda
Brenda Bennett is a certified Nutritional Therapy Practitioner, certified Sugar Detox Coach, certified Keto Coach and certified Life Coach. She has been Sugar Free & Refined carb free for 17 years and has written 2 cookbooks, Sugar-Free Mom, and Naturally Keto and her 3rd book The 30-Day Sugar Elimination Diet, is a four part program to help you detox from sugar, eliminate cravings, balance blood sugar and lose weight all while eating a delicious, nutrient dense whole foods. Meal plan offers two tracks to follow, low carb or keto. She is the founder of the Sugar Free Fresh Start course and Sugar Free Tribe weight loss membership. Learn more.
Lori Malanoski
I made this with almond flour, but didn't realize I didn't have pumpkin puree. So, I made it without, and followed recipe exactly otherwise. Still tasted like pumpkin, and is slightly sweet. Cooked up great in microwave for 90 seconds each. very delicious!
Brenda Bennett
Thanks for sharing that Lori!
Linda Westhauser
Why sunflower seed flower and oil?
Brenda Bennett
I used sunflower seed meal, no oil is used in the recipe but almond flour can be swapped with it.