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!
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. They have great texture and are really filling too. Below I show you how you can make it into a dessert as well.
I love a good sweet treat and when the colder weather starts. I especially like anything with delicious pumpkin flavor such as 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!
The healthy ingredients I used and why.
There are only 7 simple ingredients in this recipe. Here are the healthy and wholesome 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 sweetener – Swerve Brown sugar sweetener is a low carb sweetener has no carbs or calories but it tastes just like brown sugar. It’s a natural sweetener and is 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 ground cinnamon for the spice.
Note I was trying to use minimal ingredients for this recipe but you can also add ½ teaspoon vanilla extract or other extracts. I also like the flavor of a caramel extract in something like this.
And for additional flavor you can add keto friendly mini chocolate chips or nuts in the batter as well. If your sweet tooth is a little stronger than mine you could even pour a little sugar free maple syrup on top. I love Lakanto sugar free maple syrup by the way.
How to make a healthy pumpkin mug cake.
Note that I made this in a ramekin but you can use a microwave-safe mug as well. You only use 2 tablespoons of pumpkin puree in this recipe. Here are a few recipes you can make if you have excess pumpkin puree.
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.)
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.
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 best thing about it it is it’s a single serving sweet snack! No gorging on sweet deliciousness! And it’s very filling too!
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 have a sweet tooth and are looking for something like that.
More sweet low carb breakfast recipes to try.
If you like sweet rather than savory breakfast options here are few more easy and healthy recipes for you to try.
- low carb mini pumpkin or mini chocolate muffins
- keto chocolate chip pecan or double chocolate zucchini quick bread
- low carb high protein free banana bread or pumpkin spice granola
- keto cream cheese pancakes with blueberry topping (pic below)
- keto blueberry mug cake
This healthy pumpkin mug cake muffin is definitely filling because of the high fiber content. But what love about this recipe is that it is low carb and high protein. Plus it’s 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.
The nutritional information for the entire cake is: 257 calories / 18g fat / 11.7g carbs / 6.4g fiber / 12.2g protein / net carbs 5.3g
Check out all of my many low carb pumpkin recipes.
Healthy Pumpkin Mug Cake Recipe
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. Note I used ramekins but you can use a microwave safe mug as 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 calories / 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!
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Nutrition Information:
Yield: 1 Serving Size: 1Amount Per Serving: Calories: 257Unsaturated Fat: 0g
Rose says
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.
Denise says
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!
Jasmyn says
What size ramekin do you use for this recipe?
Denise says
Hi Jasmyn, I used a 3 1/2″ ramekin. That the measurement of the diameter from the inside rim. Hope that helps!
Natalie says
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!
Sam says
Wow this pumpkin muffin looks amazing! I love how quick and easy it is to make in the microwave! Such a great idea!!
Jo says
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!
Heidy says
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.
Moop Brown says
I love how yummy and easy to make this muffin is! What a perfect recipe for fall as well
Marisa F. Stewart says
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.
Ramona says
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!
Chandice Probst says
I love that you can make this so quick and in a single serving… Perfect for that afternoon craving!
Sharon says
I love that I can have my favorite Fall treat, pumpkin desserts, anytime and have it be healthy too!
Gloria says
I am a pumpkin fanatic. I would devour this in an instant. In fact, I eat pumpkin recipes all year long.
Fiona says
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.
Denise says
Hi Fiona, thanks so much for coming back to share your tips! Glad yo liked them!
Karen Alexander says
Could these be baked in the oven if you wanted to multiply the recipe by 6x?
Denise says
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!
Karmen Hanson says
Would you know how many weight watchers points the one minute pumpkin muffin is? Thank you!
Karmen Hanson
Denise says
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.
Heidy@ The McCallums Shamrock Patch says
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
All that's Jas says
No way! This is just too perfect. Definitely a must try! Thanks for sharing at Thursday Favorite Things. XO
Nicole says
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
Denise says
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.
Lorelai @ Life With Lorelai says
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
Simple Nature Decor says
pumpkin delicious
Thanks for sharing this on Fab Friday
Maria
Blair @ The Seasoned Mom says
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!
Joyce @ It's Your Life says
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.
Emily says
Very interesting…I will have to give it a try. Pinned for later!
Leesha @ Living Contently says
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.
Audrey says
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.
Creatively Homespun says
This look fantastic!! Thanks for sharing at the Marvelous Monday blog hop!! 🙂
Mila says
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:)
Diana Rambles says
Pinned to my low carb board! YUM!
Michelle @ Giraffes Can Bake says
I’ve heard of mug brownies but not muffins, it looks yummy!