This single-serving pumpkin seed flour muffin has a savory, nutty character you simply can't get from almond or coconut flour. Ground pepitas, a little mayonnaise, and melted coconut oil fold into a stiffly beaten egg white for a light, golden muffin in fifteen minutes. It's a quick keto breakfast or snack at 1 g net carbs, finished with a pat of butter melting on top.
Ever crave just one perfect, warm muffin without committing to a whole batch? This single-serving recipe is your answer! The secret to its incredible texture and savory, nutty flavor is a surprising ingredient: pumpkin seed flour. Made from ground pepitas (the green, shell-free seeds you find in the store), this flour creates a uniquely satisfying, low-carb treat that’s perfect for a quick breakfast or snack. Forget the temptation of a dozen muffins on the counter—this one is all for you.
Ingredients
• 11g (0.39 oz) (about 1 large) egg white
• 6g (0.21 oz) (about 1.5 tsp) pumpkin seed flour, from ground pepitas
• 5g (0.18 oz) (about 1 tsp) mayonnaise
• 5g (0.18 oz) (about 1 tsp) coconut oil, melted
• 3g (0.11 oz) (about 1 tsp) granulated calorie-free sweetener
• 0.1g (0 oz) (a pinch) baking powder
• 4g (0.14 oz) (about 1 tsp) European-style butter, for serving
Instructions
1. Preheat your oven to 350°F (175°C).
2. In a clean, small bowl, use a hand mixer or a whisk to beat the egg white until stiff peaks form. This is the key to a light and airy muffin.
3. In a separate bowl, stir together the pumpkin seed flour, mayonnaise, melted coconut oil, sweetener, and baking powder until well combined.
4. Gently fold the pumpkin seed mixture into the whipped egg white, being careful not to deflate the air you incorporated.
5. Pour the batter into a single silicone baking cup or a greased ramekin.
6. Bake for 15 minutes, or until the muffin is golden and a toothpick inserted into the center comes out clean.
7. Serve immediately with a pat of room-temperature butter melting on top.
Nutritional Information
• Yields: 1 muffin
• Calories: 150
• Fat: 17g
• Protein: 3g
• Net Carbs
Pro Tips
• Make your own pumpkin seed flour by pulsing raw, shelled pumpkin seeds (pepitas) in a clean coffee grinder or blender until a fine powder forms.
• Ensure your egg white is at room temperature before whipping; it will achieve greater volume and create a fluffier muffin.
• For a flavor variation, add a dash of cinnamon or a drop of vanilla extract to the batter.
• This recipe can be made in a microwave for a super-fast treat. Cook on high in a microwave-safe mug for 60-90 seconds.
FAQ
Q: What does a pumpkin seed flour muffin taste like
A: This muffin has a unique savory and nutty flavor from the ground pepitas. It’s not a sweet, cake-like muffin but rather a satisfying, rich treat with a light and airy texture, perfect with a pat of butter.
Q: Can I make this single serving muffin in the microwave
A: Yes, for an even faster treat, you can make this muffin in the microwave. Pour the batter into a microwave-safe mug and cook on high for 60 to 90 seconds until cooked through.
Q: Is this pumpkin seed muffin recipe keto-friendly
A: Absolutely. With ingredients like pumpkin seed flour, a calorie-free sweetener, and a very low net carb count, this single-serving muffin is a perfect keto-friendly and low-carb option for a quick breakfast or snack.
Q: How do I make pumpkin seed flour at home
A: Making your own pumpkin seed flour is easy. Simply place raw, shelled pumpkin seeds (also known as pepitas) into a clean coffee grinder or a high-powered blender and pulse until a fine, flour-like powder forms.
Pro Tips
- Beat the egg white to stiff peaks with a hand mixer or whisk — that's the key to a light, airy muffin instead of a dense one.
- Fold the pumpkin seed mixture gently into the whipped egg white so you don't deflate the air you just worked in.
- Grind the pepitas into a fine flour before measuring; a coarse grind leaves the muffin gritty rather than tender.
- Bake it in a single silicone baking cup or a greased ramekin so the muffin releases cleanly and holds its shape.
- Serve immediately with a pat of room-temperature butter melting on top — it's how the recipe finishes the muffin.
Frequently Asked Questions
What does pumpkin seed flour taste like?
It gives the muffin a unique savory, nutty flavor that's noticeably different from almond or coconut flour. The touch of sweetener keeps it balanced for breakfast or a snack.
Can I make this muffin ahead of time?
It's best warm and fresh, when the crumb is lightest. If you bake it ahead, a quick rewarm brings it back, and it still travels well as a grab-and-go snack.
Is pumpkin seed flour keto-friendly?
Yes — ground pepitas are low in carbs and high in fat, which is why this muffin lands at just 1 g net carbs with 17 g of fat.
Can I bake it in something other than a silicone cup?
A greased ramekin works just as well. Either way, use a small single-serving vessel so the muffin bakes through in about 15 minutes at 350°F (175°C).
Recipe card below.
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Single-Serving Pumpkin Seed Flour Muffin
Ingredients
Method
- Preheat your oven to 350°F (175°C).
- In a clean, small bowl, use a hand mixer or a whisk to beat the egg white until stiff peaks form. This is the key to a light and airy muffin.
- In a separate bowl, stir together the pumpkin seed flour, mayonnaise, melted coconut oil, sweetener, and baking powder until well combined.
- Gently fold the pumpkin seed mixture into the whipped egg white, being careful not to deflate the air you incorporated.
- Pour the batter into a single silicone baking cup or a greased ramekin.
- Bake for 15 minutes, or until the muffin is golden and a toothpick inserted into the center comes out clean.
- Serve immediately with a pat of room-temperature butter melting on top.
