Healthy Pumpkin Mug Cake Recipe

September 18, 2020 by Denise 35 Comments

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This healthy pumpkin mug cake recipe is a healthy and nutritious breakfast or afternoon snack. Not only are they low carb at 5.3g net carbs but they are high in protein (12.2g) and high fiber (6.2g) too! Best of all this healthy pumpkin muffin recipe only takes a minute or two in the microwave so you can easily make one every morning or as a keto snack!

You might also like this keto carrot cake mug cake in the microwave!

Healthy Pumpkin Mug Cake Recipe | low carb, high fiber & protein (1)

Lately I’ve been updating my older posts and was happy when I came across this healthy pumpkin mug cake. It was my first introduction to the 1 minute muffin scene and mug cakes in general and has been so useful to me on a low carb diet.

This microwave muffin recipe is also gluten free because it doesn’t use all-purpose flour. It also doesn’t have any refined sugar and uses flaxseed to add more fiber.

I love a good sweet treat and when the colder weather starts I especially like muffins and sweet breads for breakfast. This keto pumpkin muffin takes little time to make, tastes great and it’s low carb, high protein and high fiber. What a way to start you day!

Healthy Pumpkin Mug Cake Recipe | low carb, high fiber & protein (2)

Let’s talk about the healthy ingredients.

There are only 7 ingredients in this recipe. Here are the healthy ingredients that I used and why I used them.

almond flour – Almonds are high in fiber, protein, vitamin E, magnesium and healthy fats (source) and act as the flour in this muffin.
flaxseed – Flaxseeds are high in omega-3 healthy fats and fiber and works with the almond flour as the base.
canned pumpkin puree – Pumpkins are high in vitamin A and other nutrients as well as low calorie. (source) It adds flavor and keeps the muffin moist but make sure to use real pumpkin puree (canned) and not pumpkin pie filling.
egg – Eggs are a good source of protein and act as the binder in this recipe.
Swerve Brown sugar – This low carb sweetener has no carbs or calories but it tastes just like brown sugar. It’s made from erythritol and is non-glycemic. (source)
pumpkin pie spice blend and baking powder – These are for flavor and leavening. You could also substitute cinnamon for the spice.

Note I was trying to use minimal ingredients for this recipe but you can also add ½ tsp vanilla extract or other extracts. I also like the flavor of a caramel extract in something like this.

Healthy Pumpkin Mug Cake Recipe | low carb, high fiber & protein (3)

Let’s make a low carb and healthy pumpkin mug cake.

Step 1: So this microwave recipe is very simple. Start by spraying your microwave safe ramekin with non-stick spray. You can also use melted coconut oil or butter. Add the egg and pumpkin puree and beat with a fork to mix well.

Step 2: In a separate bowl, mix your dry ingredients together and then add to the wet ingredients. Again you need to mix this well to make the batter. (See picture below for what it looks like before cooking.)

Healthy Pumpkin Mug Cake Recipe | low carb, high fiber & protein (4)

Step 3: Microwave for 1 -2 minutes. Cooking time may differ depending on your microwave and the container you cook it in. You want it to be moist so don’t over cook.

Let the mug cake cool before eating. Please scroll down to view the printable recipe card.

Healthy Pumpkin Mug Cake Recipe | low carb, high fiber & protein (5)

And this is what it looks like after cooking. A delicious moist muffin that is not only low carb but also high in protein and fiber. The nutritional information for the entire cake is:

257 cals / 18g fat / 11.7g carbs / 6.4g fiber / 12.2g protein / net carbs 5.3g

The best thing about it it is it’s a single serving sweet snack! No gorging on sweet deliciousness! And it’s very filling too!

Healthy Pumpkin Mug Cake Recipe | low carb, high fiber & protein (6)

Making this into a keto dessert.

Now if you wanted to make this more of a keto or healthy dessert you could certainly add either low carb cream cheese frosting or coconut whipped cream toppings and a sprinkle of cinnamon.

However I felt it was fine as it is. Plain it is sweet like a breakfast bread but not as sweet as a cupcake. I have a great microwave keto cupcake if you are looking for something like that.

Either way, this healthy pumpkin muffin is definitely filling and great with a cup of coffee in the morning! It could be your breakfast and you will feel totally full. So please try it and let me know how you like it.

Check out all of my many low carb pumpkin recipes.

Yield: 1

Prep Time: 2 minutes

Cook Time: 1 minute

Total Time: 3 minutes

This healthy mug cake makes for a nutritious breakfast or snack. Not only are they low carb at 5.3g net carbs but they are high in protein (12.2g) and fiber (6.2g) too! Best of all this healthy pumpkin muffin recipe only takes a minute or two in the microwave so you can easily make one every morning or as a keto snack!

Ingredients

1 egg
2 tablespoons almond flour
2 tablespoons flaxseed, ground
2 tablespoons Swerve Brown Sweetener, can substitute other sweeteners
2 tablespoons canned pumpkin puree (just pumpkin)
¼ teaspoon baking powder
1 teaspoon pumpkin pie spice

Instructions

Spray a microwave safe ramekin with non-stick spray. Add egg and pumpkin to the ramekin and mix well.
In a separate bowl add the dry ingredients - almond flour, flaxseed, Swerve, baking powder and pumpkin spice.
Mix well and add to egg mixture and mix again to make the batter.
Microwave for 1 - 2 minutes. Check to see if done. Don't overcook. Mine took 1 minute and 40 seconds. Let the mug cake cool before eating.

Notes

The nutritional information for 1 muffin is:
257 cals / 18g fat / 11.7g carbs / 6.4g fiber / 12.2g protein / net carbs 5.3g

Note you can add some vanilla extract (½ teaspoon) or other extracts for added flavor. I also like caramel extract in something like this.

Try toppings such as a sugar free cream cheese frosting (on my blog) or coconut whipped cream. You can also use keto chocolate chips, just add a few to the batter. Lastly a few walnuts or pecans would also be delicious!

More Easy Low Carb Breakfast Ideas

Meat Lovers Keto High Protein Biscuits
Easy Banana Bread Keto Granola Recipe
Keto Cherry Whipped Cottage Cheese
Keto Chocolate Chip Bread with Pecans

for your weekly recipe fix.

Reader Interactions

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Nutritional information for the recipe is provided as a courtesy and is approximate only. You should always do your own calculations if you are concerned about the accuracy of this or any recipe. I use the Lose It app for all of my nutritional information because I have for years.

Comments

Rose
March 17, 2022 at 12:48 am

Loved this recipe. My sweetener choice made it have a bitter after taste. Also bottom and sides were wet even after baking longer. I also tried again with banana and no sweetener and cooked longer was more like bread, dry. I think it needed more bananas
I. have 2 asks
1.can you rework it with other fruit/ veg purées.
2. Can you make a batch of these in the oven
as jumbo muffins. And if so is there a chance i could use less eggs.
Reply
- Denise
  March 17, 2022 at 7:57 am
  
  Hi Rose,
  I don’t know why the sides and bottom would be wet? I agree if you cook it too long it gets too dry.
  I like the pumpkin because it adds bulk and liquid. I think it would have more water content than banana that might be why it was dry. Maybe adding a teaspoon of water with the banana?
  I think other purees would work if they have the same consistency as the pumpkin. I’m not sure what veggies or fruits you are thinking of tho.
  Lastly you could use half of the egg, or just the egg white if you want. Flax seed and water makes an egg substitute so you could also try adding a tablespoon of water instead of the egg and it would mix with the flax and possibly work.
  I’m sorry I’m not much help. I’m really just guessing on all of this. I think you would need to experiment a bit with different ingredients. Good luck and please let me know how it goes!
  Reply
Jasmyn
March 13, 2022 at 12:31 pm

What size ramekin do you use for this recipe?
Reply
- Denise
  March 14, 2022 at 6:26 am
  
  Hi Jasmyn, I used a 3 1/2″ ramekin. That the measurement of the diameter from the inside rim. Hope that helps!
  Reply
Natalie
September 28, 2020 at 7:22 am

This is great! Simple ingredients, low carb and done in one minute! + It’s filled with pumpkin flavor. I must make this asap. Thanks for the idea!
Reply
Sam
September 28, 2020 at 1:24 am

Wow this pumpkin muffin looks amazing! I love how quick and easy it is to make in the microwave! Such a great idea!!
Reply
Jo
September 28, 2020 at 1:01 am

I made pumpkin chocolate chip muffins last Friday and my kids absolutely loved it. They have begged me to make more pumpkin treats. I’m saving this to try later. Looks absolutely delicious!
Reply
Heidy
September 27, 2020 at 11:00 pm

These low carb pumpkin muffin’s were out of this world good! I cannot wait to make them again to take to work for our breakfast meeting! Thanks for an awesome recipe.
Reply
Moop Brown
September 27, 2020 at 4:39 pm

I love how yummy and easy to make this muffin is! What a perfect recipe for fall as well
Reply
Marisa F. Stewart
September 27, 2020 at 3:38 pm

You are an absolute life saver – or should I say diet saver. I’ve been craving sweets and pumpkin to be precise. I’m going to be baking these up so when I get that craving I’ll have a little low carb pumpkin on hand. I’ve already been on Amazon ordering my supplies.
Reply
Ramona
September 26, 2020 at 3:47 am

I love this idea of a low carb and its also high protein and high fibre, which i love! this is a much better mug cake recipe that i would definitely try out as a quick breakfast. Thank you for sharing this recipe!
Reply
See Also
All Healthy Recipes Articles
Chandice Probst
September 25, 2020 at 3:11 pm

I love that you can make this so quick and in a single serving… Perfect for that afternoon craving!
Reply
Sharon
September 22, 2020 at 11:34 am

I love that I can have my favorite Fall treat, pumpkin desserts, anytime and have it be healthy too!
Reply
Gloria
September 21, 2020 at 4:20 pm

I am a pumpkin fanatic. I would devour this in an instant. In fact, I eat pumpkin recipes all year long.
Reply
Fiona
November 08, 2019 at 2:48 pm

I was looking for a low carb pumpkin gingerbread muffin recipe and used this as a starting point. I was doubling up and had the oven anyway on so popped them in to cook. 17 mins at 160 c fan. Reduced the amount of sweetener as we don’t like things too sweet and tweaked the spices to get More of the gingerbread flavour I wanted. It was really good.
Reply
- Denise
  November 10, 2019 at 2:29 pm
  
  Hi Fiona, thanks so much for coming back to share your tips! Glad yo liked them!
  Reply
Karen Alexander
March 01, 2019 at 1:36 pm

Could these be baked in the oven if you wanted to multiply the recipe by 6x?
Reply
- Denise
  March 01, 2019 at 3:06 pm
  
  Hi Karen,
  I definitely think so however I have never done it so I’m not sure how long or at what temperature. I think you could try 350 degrees F and then just check on it. Good luck!
  Reply
Karmen Hanson
February 21, 2019 at 10:55 am

Would you know how many weight watchers points the one minute pumpkin muffin is? Thank you!
Karmen Hanson
Reply
- Denise
  February 21, 2019 at 3:39 pm
  
  Hi Karmen,
  I no longer do Weight Watchers so I don’t really know. Maybe one of my other readers will know and comment. Sorry.
  Reply
Heidy@ The McCallums Shamrock Patch
March 05, 2015 at 7:09 pm

Thank you for joining us on #PureBlog Love link party with this wonderful blog post, please be sure to join us this weekend starting tonight at 8 PM EST on TheMcCallumsShamrockPatch.com
Reply
All that's Jas
March 03, 2015 at 1:30 pm

No way! This is just too perfect. Definitely a must try! Thanks for sharing at Thursday Favorite Things. XO
Reply
- Nicole
  August 09, 2020 at 3:15 pm
  
  This is by FAR my favorite recipe this summer. I have a ton of canned pumpkin I wanted to use and I’ve been using your recipe regularly. Tasty and so healthy. I love topping it with peanut butter or jelly
  Reply
  - Denise
    August 10, 2020 at 6:55 am
    
    Hi Nicole, so glad you like it! I need to start making these again as I have tons of canned pumpkin as well. Thanks for taking the time to comment…I appreciate it.
    Reply
Lorelai @ Life With Lorelai
March 01, 2015 at 2:08 pm

What a fantastic recipe! I love this. Thanks for sharing at the #HomeMattersParty – we hope to see you again next week. 🙂
~Lorelai
Life With Lorelai
Reply
Simple Nature Decor
March 01, 2015 at 11:46 am

pumpkin delicious
Thanks for sharing this on Fab Friday
Maria
Reply
Blair @ The Seasoned Mom
February 28, 2015 at 8:20 pm

I love this recipe! I have made mug cakes in the past, but I really like that this is a high-protein, high-fiber option. YUM!
Reply
Joyce @ It's Your Life
February 27, 2015 at 2:24 pm

I love the ingredients in this as I stay away from the popular flours. Pinned for the future, shared, and followed you here from the Home Matters party.
Reply
Emily
February 27, 2015 at 10:11 am

Very interesting…I will have to give it a try. Pinned for later!
Reply
Leesha @ Living Contently
February 25, 2015 at 9:43 am

I love anything pumpkin! I’m sure this is just delicious! I also love the fact that you can make it whenever you’re craving something a little pumpkiny rather than having all of the extra muffins, too.
Reply
Audrey
February 24, 2015 at 10:30 am

This would be great for me since I would be the only one to partake of it. Then I don’t have a whole batch of muffins taunting me.
Thanks for sharing on Tasty Tuesdays, Hope you will join us again next week.
Reply
Creatively Homespun
February 24, 2015 at 10:03 am

This look fantastic!! Thanks for sharing at the Marvelous Monday blog hop!! 🙂
Reply
Mila
February 23, 2015 at 2:44 pm

This is my type of dessert! Love pumpkin, love low-carb, and love how fast it is. I still have a lot of pumpkin left from last fall’s baking. Can’t wait to try. Pinning! Glad to have come across your blog at Marvelous Monday:)
Reply
Diana Rambles
February 18, 2015 at 5:50 pm

Pinned to my low carb board! YUM!
Reply
Michelle @ Giraffes Can Bake
February 18, 2015 at 9:23 am

I’ve heard of mug brownies but not muffins, it looks yummy!
Reply

Healthy Pumpkin Mug Cake Recipe | low carb, high fiber & protein (2024)

Let’s talk about the healthy ingredients.

Let’s make a low carb and healthy pumpkin mug cake.

Making this into a keto dessert.