Pumpkin Spice Egg Puffs

Pumpkin Spice Egg Puff - low carb breakfast recipe

Since my 3 year old announced that my Sweet Potato Egg Puffs were his favorite muffins, I have looked at egg puffs in a whole new light. He is right; they are light and fluffy like muffins, but they have very little flour and sugar, making them a healthier alternative. They also come together very quickly and cook in 15 minutes. They are perfect for days when I want to fix my kids a hot breakfast but am short on time.

Pumpkin Spice Egg Puffs
Recipe type: Breakfast
Prep time: 
Cook time: 
Total time: 
Serves: 4
  • 4 large eggs
  • ½ cup pureed pumpkin
  • 3 teaspoons coconut palm sugar (or brown sugar)
  • 1 tablespoon cornstarch (or 2 tablespoons flour)
  • ½ teaspoon baking powder
  • ½ teaspoon cinnamon
  • ¼ teaspoon ginger
  • ⅛ teaspoon nutmeg
  • ⅛ teaspoon salt
  1. Grease ramekins. Preheat oven to 400 degrees.
  2. Add all of the ingredients to a medium bowl. Use a whisk to thoroughly combine the ingredients.
  3. Divide the mixture between 4 – 4 ounce ramekins or 3 – 6 ounce* ramekins.
  4. Place ramekins on a baking sheet and cook for about 15 minutes or until they are puffed up, with golden tops, and an inserted toothpick comes out clean.

 Pumpkin Spiced Egg Puffs  - a healthy breakfast recipe

My daughter says she prefers eggs when she can’t taste them, so this is her favorite way to eat eggs in the morning.

Do you have a fast and easy recipe for when you want to make a hot breakfast from scratch, but  don’t have a lot of time?

More Breakfast Recipes:

Fiesta Egg Puffs

Sweet Potato Egg Puffs

Chai Spiced French Toast

Mediterranean Garden Frittata



  1. 21st Century Housewife© says

    These egg puffs sound absolutely delicious – and I think they make a healthier, lower calorie version of Pumpkin Pie for dessert too!

  2. J L Health 918-836-0565 says

    My kids love anything pumpkin so I'll have to make this for sure!…and it's easy too…

    Thanks for sharing at the hearth and soul hop.

  3. Barb @ A Life in Balance says

    My kids are not big on eggs, but in this form, I think they would go for them. They are very fond of homemade pumpkin pie. I love the individual portion idea, too.

    Have you tried making these up the night before and leaving them in the fridge, or do you think the batter would be too delicate?

  4. Denise says

    What a great idea! We've been eating a lot of eggs lately, and I'm so happy that my friend's chickens started laying more again. She is my egg source & I love farm fresh eggs!

    I found you through Real Food Wednesday! Off to check out more of your blog. Good stuff here!! :)

    I'll soon be posting my Mexican Omelette. We've been eating them several times a week…even my girls.

    Denise @ Creative Kitchen

  5. Alea says

    Barb, Sometimes I make egg puffs the day before. My boys like them both warm and cold. My daughter reheats hers before she eats hers.

    Denise, I will watch for your omelette recipe. I have an omelette pan and I'm not afraid to use it. :)

  6. Christy says

    Oh how yummy! I wonder if I could make them in my muffin tin? I don't have enough custard cups for everyone! This sounds just perfect for a quick breakfast! Thanks for linking this to the Hearth and Soul Hop! (you are still in my prayers)

  7. Butterpoweredbike says

    Now how come I haven't heard of egg puffs? I think that surely this is something I would have known about in my low-carb days. I agree that you could really dress this babies up any which way. What a great recipe to share with the Hearth and Soul hop. Thanks!

  8. Wit,wok and wisdom says

    Hello Alea,
    Came across your lovely blog via Hearth and Soul blog hop:)The egg puffs look so nice…not that I am a great pumpkin fan but I wouldn't mind trying the recipe using a substitute for pumpkin…could you suggest something that I can try this with?


  9. Alea says

    You can use any pureed fruit or vegetble that you like and adjust the spices to fit. I have used peaches, strawberries, yellow squash, zucchini and sweet potatoes. Just substitute a 1/2 cup of your favorite pureed fruit or vegetable for the pumpkin and pick spices that will go well with it. You may want to increase the sugar a bit ( 1 – 2 teaspoons) if you use a fruit or veggie that isn't as naturally sweet.

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