Pumpkin recipes are one of the best blessings of Autumn. When you use real pumpkin puree and ingredients, you get nutrients that fortify your body from your head to your toes. And, our Beyond Keto Cacao Pumpkin Muffins are full of pumpkin!
Ready to try them yourself? They boost real pumpkin, healthy coconut flour, pumpkin spice, cacao nibs and more. Here’s how to make them and why you should.
Delicious Beyond Keto Cacao Pumpkin Muffins
Ingredients
- 1 tablespoon avocado or olive oil for the muffin liners
- 4 large eggs
- ½ cup organic pure pumpkin puree
- 4 tablespoons unsalted butter (melted and slightly cooled)
- 3/4 teaspoon organic liquid stevia (equals about ⅓ cup sugar)
- 2 teaspoons real vanilla extract
- 1.5 teaspoons pumpkin spice
- 6 tablespoons coconut flour
- 1/4 teaspoon sea salt
- 1 teaspoon baking powder
- 1/4 cup cacao nibs OR coconut flakes
Instructions
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Preheat oven to 350°F. Line 6 muffin cups with foil or silicone liners. Spray or wipe liners with oil to prevent sticking (coconut flour can stick especially if you use paper liners). Set aside.
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Whisk eggs, pumpkin puree, melted butter, stevia, vanilla, and cinnamon in a medium bowl.
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Add in the coconut flour and salt, mixing patiently until very smooth. Then, mix in the baking powder. Finally, fold in cacao nibs or coconut flakes.
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Using a 4-tablespoon scoop (1/4 cup), scoop and pour the batter into the prepared muffin cups.
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Bake muffins until they are set and a toothpick inserted in their center comes out clean, 22-25 minutes.
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Transfer the muffins to a cooling rack and cool them completely before enjoying them (if they look odd to start, don’t worry – their texture significantly improves as they cool). Muffins can be stored in a sealed container for up to 5 days (but they won’t last!). They also freeze well up to 3 months. Enjoy!
Health Benefits of Cacao Pumpkin Muffins
One of the best parts of Autumn is pumpkin. These days, we find it everywhere. In our coffee, in our soups, and certainly in our snacks. Fortunately, offers amazing health benefits (1). Here’s what pumpkin has for your body:
1. Antioxidants
Pumpkin contains alpha-carotene, beta-carotene, beta-cryptoxanthin, lutein, and zeaxanthin. These are strong antioxidants, and they will work together to fight free radicals, reduce the risk of cancer, promote heart health, reduce cholesterol-plaque formations, and preserve eye health.
In fact, when pumpkins are analyzed, lutein is the most abundant carotenoid therein (2). Lutein and the other carotenoids can protect body organs and tissue from free radical damage and oxidative stress.
This is incredibly beneficial as oxidative damages are always related to cancer, premature aging, cataracts, age-related macular degeneration, atherosclerosis, and a series of other degenerative diseases (3).
2. Anti-Inflammatory Nutrients
The cell walls of pumpkin contain pectin. Pectin contains components that are highly anti-inflammatory. How does this help you?
Anti-inflammatory diets can improve many chronic diseases and symptoms. These include heart disease, joint pain, arthritis, diabetes, metabolic syndrome, asthma, and more.
3. Cellular Health
The flesh of the pumpkin is not the only valuable component.
Pumpkin seed oil is highly nutritious and beneficial to the body.
In fact, pumpkin seed oil has specifically been shown to reduce the risk of cellular overgrowth and unhealth in the prostate, breast, colorectal, gastric, joints, heart, and lungs (4, 5, 6). Amazing!
This is a great reason to also buy whole pumpkins, roast, and eat the seeds!
4. Heart-Health Components
Pumpkin seeds also contain phytosterols. Phytosterols are the components used in cholesterol-lowering supplements, functional foods, and more. They are often termed plant sterols.
What’s more, the carotenoids in pumpkin flesh can protect the heart and other body organs and tissue from free radical damage, oxidative stress, and plaque formation (3).
5. High Energy and More Nutrients
Additionally, pumpkin is a great source of fiber, monounsaturated fats, omega-3s, B-vitamins, and copper. B-Vitamins and Copper both play a part in energy production, and can make a difference in your get-up-and-go!
Pumpkin Spice Nutrition
In addition, the spices used in our homemade pumpkin spice recipe are no nutrition slouches.
Individually and together, cinnamon, cloves, nutmeg, and ginger provide anti-inflammatory, digestion, brain, circulation, heart health, anti-cancer, anti-bacterial, and other health benefits. Additionally, it fights free radicals and oxidative stress. Read all about them, and learn how to make your own homemade pumpkin spice here.
Cacao Nutrition
Lastly, cacao nibs are great for full-body health. In fact, their polyphenols can provide benefits to your heart, brain, and energy levels. Cocoa nibs promote reduced inflammation, reduced oxidative stress and free radicals, cellular health, and neurodegenerative protection.
Bottom Line
It simply doesn’t get better than this: amazing flavor and amazing health benefits! Our Beyond Keto Pumpkin Muffins are just what the doctor ordered for Autumn. Enjoy!
