Five-Minute Pumpkin Spice Mug Cake (with Coconut Flour)


A single-serve recipe for Pumpkin Spice Mug Cake that's ready in just five minutes? Seriously brilliant!! Just double as needed for more servings, each in their own mug or ramekin. Love it!

Post by contributor Alexandra Maul of Made to Glow

I love pancakes. I love pumpkin pancakes (like these Flourless Pumpkin Pancakes), but sometimes it’s fun to switch it up. A pumpkin mug cake is the perfect single-serving, quick-cooking, little pancake!

Recently, I’ve had some stomach issues (SIBO and the like), and have been on a healing diet called the Specific Carbohydrate Diet.

Similar to Paleo or the Whole30 diets, it’s pretty restrictive – no grains, dairy, sugar, soy, legumes, or starch, plus very limited nuts/seeds – and thought to be easy on your digestion to let your gastrointestinal lining heal. At the same time, I’ve had business travel every week this month, so I have less time in the kitchen…this meant I definitely  had to get more creative with my meals.

Pumpkin Mug Cake on Red and Honey

(Topped with Coconut Butter, Chopped Apple, and Loads of Cinnamon.)

Although I’ve been totally gluten-free and dairy-free (and mostly sugar-free) for the past 8 years (read about my story here), I have to admit I was a little freaked at first.

Pumpkin Mug Cake at Red and Honey

(Topped with Coconut Butter, Chopped Fresh Figs, and Cinnamon.)

Well, it was coconut flour to the rescue! I’ve been using it for awhile (my most recent coconut flour fave: Blueberry Mini Muffins with Lemon Coconut Frosting), and love that it’s high in fiber and healthy fats, is naturally gluten- and grain-free, and is subtly sweet, so you don’t have to add a ton of sweeteners.

Pumpkin Mug Cake on Red and Honey

Wondering what a mug cake actually is? Well, it’s a single-serving pancake that you microwave in a mug or ramekin. And this one’s quick, easy, and uses just a handful of ingredients plus some great seasonal spices.

High in fiber and good-for-you nutrients, this pumpkin mug cake is a solid breakfast to fill you up and get you on your way – with no added sugar or nasty fake stuff. Side note: also terrific as a dessert 😉

Pumpkin Mug Cake on Red and Honey

Topping suggestions are endless… customize it to your liking. My favorite is coconut butter, berries, and cinnamon. I made this recipe with a group of friends who were visiting recently, and loved how everyone liked it a different way – plain with cinnamon, a drizzle of maple syrup and butter, a layer of chocolate frosting, or a dollop of chocolate mousse. Or, try it with a vanilla coconut whipped cream. Mmmm.

Title Slide 2 for R&H

Pumpkin Mug Cake Recipe

1 TB coconut flour
1 egg
2 TB of pumpkin puree
1/2 of a very spotted banana
1 tsp of coconut oil, as a liquid (melt your coconut oil in the microwave if needed to get a liquid)
1/2 tsp vanilla
1/4 tsp cinnamon
1/4 tsp pumpkin spice
2-3 grinds of pink salt (about 1/8 tsp)

1. Mash the 1/2 banana into a large mug or ramekin until smooth.

2. Add the rest of the ingredients and make sure to stir well so you don’t have any flour clumps. If easier, mix the batter in a small bowl and pour into your mug or ramekin.

3. Microwave 3 1/2 minutes, or until the batter has formed into a dome shape with a soft crust on top (see pictures above).

4. If eating in a ramekin, layer on your favorite toppings and enjoy! If you using a mug, you can enjoy it in there, or I like to turn the mug upside down into a bowl, pop out the cake, cut in half, then top with goodies (see pictures above).

(P.S. If you avoid microwaves, try baking it in the oven and let us know in the comments below how it goes!)



1. I haven’t experienced any sticking, so I don’t oil my mug or ramekin. If you have issues, lightly grease your mug/ramekin before putting the ingredients in it.

2. It may take you more or less than 3 1/2 minutes depending on your microwave strength. Just test it – you may see it rise in the microwave, but it will decompress a little when you take it out. I’d recommend taking it out after 2 minutes – you want it to be formed with a soft crust on top – it shouldn’t look gooey. Cook longer if needed, but make sure not to overcook! If you do, your cake will be dry.

3. Want more moisture? Add a 1/8 cup of non-dairy milk (I use coconut milk from the carton).

(You might also enjoy this Pumpkin Spice Cake recipe that uses wheat flour. Check it out!)

 About the Author:

Alexandra Fiman Maul Picture Made to Glow   Alexandra Maul, MPH is a health educator and public health professional. After experiencing    debilitating chronic health issues and learning how to heal, she created Made to Glow, a      healthy living guide that educates and inspires others around healthy eating, self-care    practices, and non-toxic living. Alex is passionate about empowering others to feel their best,  and loves to share kitchen tips, naturally gluten-free and dairy-free recipes, relaxation and  fitness suggestions, and ways to live lean, clean, and green. Connect with Alex  on FacebookInstagramTwitter, and Pinterest.

I'm Beth. I created Red & Honey because I'm obsessed with the wild art of wellness.

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  1. Joselyn Contreras says

    Thank you for the recipe! I tried it and it came out really good, it is very moist and has a soft flavor. I tried both cooking methods, microwave and conventional oven. I definitively preferred the conventional oven baking method over the microwave. I avoid the use of the microwave as much as I can so I had to try it this way. I double the recipe and baked it on a cupcake pan for 15 minutes on 350 degrees. It came out great!


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