The fluffiest single serve healthy pumpkin mug cake made with all gluten-free, grain free and nut-free ingredients. A yummy coconut flour pumpkin mug cake recipe that is low in sugar, only takes 2 minutes to make and is perfect anytime of the day!
Mmmmm kay. So I’m slightly obsessed with pumpkin bread. In my opinion, it’s the most underrated bread flavour ever. Or at least in Australia that is.
Recently I have been testing a lot of pumpkin dessert recipes and I have been craving them over and over again. But I also wanted to make one that doesn’t involve the oven and that I can eat whenever I please.
This SINGLE-SERVE coconut flour pumpkin mug cake is the perfect sweet treat if you’re making dessert for one. In fact, its healthy enough to eat for breakfast in the morning, as mid-morning snack, or for dessert – really anytime. It tastes so good with a scoop of greek yogurt or ice cream on top too.
It is also the perfect recipe to use up your leftover pumpkin or partially used can of pumpkin in the fridge.
Ingredients you’ll need
In this recipe, pumpkin purée is mixed with spices, eggs, coconut flour and lightly sweetened with coconut sugar or monk fruit for the ultimate gluten-free + paleo pumpkin mug cake!
- Eggs – you’ll need just 1 egg in this pumpkin mug cake recipe to give it the proper texture and fluff. This adds 6 grams of protein (and makes it a very satisfying breakfast option!)
- Coconut flour – this is naturally gluten-free and has a delicious natural sweetness, allowing you to use less sweetener in your baking. It is high in insoluble fibre which adds bulk to stools and helps move food smoothly through your gut, reducing the likelihood of constipation.
- Pumpkin purée – I used fresh pumpkin puree (blended in my vitamix), but canned 100% pumpkin puree is perfect if have it. Just make sure to get one with no added sugar.
- Pumpkin spice – the most delicious combination of cinnamon, nutmeg, ginger and cloves! Or add a dash of each spice to make your own. Sometimes I add a little cardamom too!
- Vanilla bean paste or extract– adds a little more sweetness and great flavour.
- Granulated sweetener of choice – Monk fruit sweetener (Lakanto) and stevia are my usual go-to's. But you can use coconut sugar or raw sugar if you prefer. I only use 1 teaspoon in this single serve recipe. If you want a sweeter cake add an extra 1-2 teaspoons.
- Baking powder – to make it fluffy!
How to make this healthy pumpkin mug cake recipe:
This insanely easy and delicious healthy pumpkin mug cake only requires a handful of ingredients and a microwave safe mug!
- Lightly grease a microwave safe mug, ramekin, or small bowl with a little coconut oil.
- Mix together the egg, pumpkin puree, coconut flour, sweetener, vanilla, spices and baking powder in a microwave safe mug or mini dish (I used a Mini-Cocotte.)
- Add to microwave and cook for 2 minutes (the cake will rise slightly so please keep on eye on it!).
- Remove from microwave and top with a scoop of yoghurt or ice cream and granola if desired. Eat while warm. ????
How to serve it?
I like to eat my mug cakes with a dollop of Greek yoghurt (use coconut yoghurt for dairy free), crushed up cookie or granola and a sprinkle of cinnamon. You can totally eat it plain though!
Storing and Freezing Tips
- To store: If you’d like to enjoy the mug cake at a later time, you can let it cool completely, before covering and refrigerating it, for up to 3 days. It makes a great grab and go brekkie option!
- To freeze: Freeze the mug cake by placing it in a ziplock bag and store in the freezer for up to 2 months. Thaw overnight in the refrigerator.
A few of my favourite healthy pumpkin recipes from the blog:
Vegan Pumpkin Bread With Nut Crumble Topping
Healthy Pumpkin Donut Holes (Paleo + Gluten-Free)
If you try this healthy pumpkin mug cake recipe or have a question, please let me know! Leave a comment and rate it below. I love to hear what you think, or any changes you make.
Print
Healthy Pumpkin Mug Cake (Paleo + Gluten-Free)
- Total Time: 3 minutes
- Yield: 1 serving 1x
Description
The BEST single serve healthy pumpkin mug cake made with all gluten-free, grain-free and nut-free ingredients. This coconut flour pumpkin mug cake recipe only tales 2 minutes to make and is perfect anytime of the day!
Ingredients
- 2 tablespoons (15g) coconut flour
- 1 egg
- ¼ cup (62g) pumpkin puree
- 1 teaspoon coconut sugar or granulated sweetener of choice
- 1 teaspoon vanilla extract
- 1 teaspoon pumpkin spice
- 1 teaspoon baking powder
Instructions
- Lightly grease a microwave safe mug, ramekin, or small bowl with a little coconut oil.
- Mix together the egg, pumpkin puree, coconut flour, sweetener, vanilla, spices and baking powder in a microwave safe mug or mini dish.
- Add to microwave and cook for 2 minutes (the cake will rise slightly so please keep on eye on it!).
- Remove from microwave and top with a spoonful of yoghurt or ice cream if desired. Eat while warm.
Notes
- Store in the fridge covered for up to 3 days.
- Freeze in a ziplock back for up to 2 months. Thaw overnight in refrigerator.
- Prep Time: 1 minute
- Cook Time: 2 minutes
- Category: Dessert
- Method: Microwave
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 170
- Sugar: 8.6g
- Fat: 6.8g
- Saturated Fat: 3.3g
- Carbohydrates: 14.3g
- Fiber: 7.4g
- Protein: 10g
Jan says
This is my new go to right now, easy to make, super easy to eat ????. Thank you !
Caitlin Rule says
Yay! I'm so happy you love it too xx
Jan says
I imported this recipe to MFP and it turns out it is 466 calories for 1 serving, wow.
Jessica says
I copied it into MFP and it said over 800 calories- then I made my own recipe with the same info (but listed regular sugar and flour as it’s what I’m more likely to use) and it came out to just under 180. Something wrong with MFP import
Caitlin Rule says
That's so strange. Definitely not over 800 cals. I think its more accurate to calculate it yourself on the app 🙂
SJ says
Um.... you're clearly not inputting it correctly... Are you adding a stick of butter or something?
Maggie says
Hi! Have you tried using maple syrup instead of coconut sugar?
Caitlin Rule says
Hi Maggie, I haven't made it using a liquid sweetener myself but 1-2 teaspoons of maple syrup should work! Please let me know how you go 🙂
Jaimee says
This is SO GOOD! I’m so glad I discovered it before prime pumpkin season begins! 🍁🎃