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Home » Blog » Recipes » Desserts » Pumpkin Mug Cake (Paleo, Gluten Free)

Pumpkin Mug Cake (Paleo, Gluten Free)

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This two-minute gluten-free paleo pumpkin mug cake is a quick and delicious way to use up your leftover pumpkin puree!
A paleo and gluten-free pumpkin mug cake topped with coconut cream in a black coffee mug. The red banner says it is paleo, gluten free, and dairy free.

If you’re craving a fluffy and moist single-serve pumpkin cake, this delectable treat can be made in your microwave in less time than it takes to clean your dirty dishes! Plus, this recipe will use up the leftover canned pumpkin purée that you have in the fridge after making one of my other pumpkin recipes.

Can you bake this in the oven or air-fryer?

Yes—but the mug cake won’t rise as high and it will taste more egg-y. Plus, the beauty of this single-serve microwave pumpkin mug cake recipe is that you can cook it from start-to-finish in less than 5 minutes. If you’re gonna bake a single mug cake in the oven for  18-20 minutes, you might as well make a full batch of Pumpkin Muffins or Pumpkin Chocolate Chip Muffins and freeze the leftovers for future treat cravings.

Still, if you really must make this mug cake in the oven, pour the batter into an oven-safe 6-ounce ramekin and bake it in a 350°F oven or toaster oven for 18-20 minutes or a 325°F air fryer for 13-15 minutes. The tiny single serve cake is done when a toothpick inserted in the middle comes out clean.

Can you Make This Nut Free?

Yes! You can substitute the almond flour with cassava flour in a 1:1 ratio and the cakes will puff up similarly in the microwave, but the crumb won’t be as tender with cassava flour and it can have a grittier texture. Still, the cassava flour version is delightful if you’re craving a nut-free paleo dessert pronto.

Other Ingredient Substitutions?

As I mentioned in my Matcha Mug Cake recipe, baking is a science that requires precise measurements, so if I haven’t specifically mentioned a potential substitution, it’s because I don’t know if it will work.

For example, I have no idea if this recipe will work if you substitute the egg with applesauce or a flax egg or if you choose to use another nut flour or sweetener. If you make a substitution and find success, please share your results in the comments so others can benefit from your knowledge!

Let’s Make A Pumpkin Mug Cake!

Serves 1

Ingredients:

  • 3 tablespoons (21 grams) blanched almond flour
  • ¾ teaspoon pumpkin spice blend
  • ⅛ teaspoon baking soda
  • ⅛ teaspoon Diamond Crystal kosher salt
  • 1½ tablespoons maple syrup or 1 tablespoon honey
  • 1 tablespoon (15 grams) canned pumpkin puree
  • 1 teaspoon avocado oil or melted coconut oil
  • ⅛ teaspoon vanilla extract
  • 1 large egg
  • 1 tablespoon whipped coconut cream (optional)

Equipment:

  • All my favorite tools are listed here.

Method:

In a liquid measuring cup, add the almond flour, pumpkin spice blend, baking soda, and salt. Whisk until uniform.

Adding the dry ingredients for pumpkin mug cake to a liquid measuring cup and whisking it together.

Add the maple syrup, pumpkin puree, avocado oil, vanilla extract, and egg…

Two shots of someone adding vanilla extract and an egg to the liquid measuring cup filled with the ingredients for paleo and gluten-free pumpkin mug cake.

…and whisk the batter vigorously until smooth.

Someone whisking the pumpkin mug cake batter in a liquid measuring cup.

If you want the mug cake to look pretty, pour the batter into a microwave-safe mug (6- to 8-ounce size is optimal). However, you can totally microwave the cake in the glass liquid measuring cup if you want to cut down on dishes to wash.

Pouring pumpkin mug cake into a black coffee mug.

Place the mug in the center of your microwave (it will rise more evenly in that spot), and cook on high power for 1-2 minutes.

A 900 watt microwave will cook the mug cake in 90 seconds. Adjust the cooking time depending on the strength of your microwave—decrease the time if you have a higher wattage microwave and increase it if you have a less powerful microwave.

Someone placing a black coffee mug filled with pumpkin mug cake batter in the center of the microwave.

The paleo pumpkin mug cake is finished cooking when it puffs up and a toothpick inserted into the center comes out clean. Your cake may rise up and collapse down, and that’s okay!

A pumpkin mug cake that is golden brown inside a black coffee mug.

Let the cake cool for a few minutes and top with whipped coconut cream and a dusting of extra pumpkin spice blend, if desired.

A black coffee mug filled with paleo and gluten-free pumpkin mug cake cooked in the microwave.The cake is topped with whipped coconut cream and dusted with pumpkin spice blend.

Gobble it up!

In the mood for an unusual but magnificent mug cake flavor? Make my Black Sesame Mug Cake!


Looking for more recipe ideas? Head on over to my Recipe Index. You’ll also find exclusive recipes on my iPhone and iPad app, and in my cookbooks, Nom Nom Paleo: Food for Humans (Andrews McMeel Publishing 2013), Ready or Not! (Andrews McMeel Publishing 2017), and Nom Nom Paleo: Let’s Go! (Andrews McMeel Publishing 2021).


PRINTER-FRIENDLY RECIPE CARD

A black coffee mug filled with paleo and gluten-free pumpkin mug cake cooked in the microwave.The cake is topped with whipped coconut cream and dusted with pumpkin spice blend.
Print Recipe
4.72 from 46 votes

Pumpkin Mug Cake (Paleo, Gluten Free, Dairy Free)

This two-minute gluten-free paleo pumpkin mug cake is a quick and delicious way to use up your leftover pumpkin puree!
Prep Time3 mins
Cook Time2 mins
Course: Dessert
Cuisine: American
Keyword: almond flour, Dairy-free, gluten-free, grain-free, nom nom paleo, nomnompaleo, paleo, pumpkin cake, pumpkin spice blend
Servings: 1
Calories: 314kcal
Author: Michelle Tam

Ingredients

  • 3 tablespoons finely ground almond flour
  • ¾ teaspoon pumpkin spice blend
  • ⅛ teaspoon baking soda
  • ⅛ teaspoon Diamond Crystal kosher salt 
  • 1½ tablespoons maple syrup or 1 tablespoon honey
  • 1 tablespoon canned pumpkin purée
  • 1 teaspoon avocado oil or melted coconut oil, ghee
  • ⅛ teaspoon vanilla extract
  • 1 large egg
  • 1 tablespoon whipped coconut cream optional
US Customary - Metric

Instructions 

  • In a liquid measuring cup, add the almond flour, pumpkin spice blend, baking soda, and salt. Whisk until uniform.
  • Add the maple syrup, pumpkin puree, avocado oil, vanilla extract, and egg and whisk the batter vigorously until smooth.
  • If you want the mug cake to look pretty, pour the batter into a microwave-safe mug (6- to 8-ounce size is optimal). However, you can totally microwave the cake in the glass liquid measuring cup if you want to cut down on dishes to wash.
  • Place the mug in the center of your microwave (it will rise more evenly in that spot), and cook on high power for 1-2 minutes.
    A 900 watt microwave will cook the mug cake in 90 seconds. Adjust the cooking time depending on the strength of your microwave—decrease the time if you have a higher wattage microwave and increase it if you have a less powerful microwave.
  • The paleo pumpkin mug cake is finished cooking when it puffs up and a toothpick inserted into the center comes out clean. Your cake may rise up and collapse down, and that’s okay!
  • Let the cake cool for a few minutes and top with whipped coconut cream and a dusting of extra pumpkin spice blend, if desired.

Video

Notes

You can bake the mug cake in the oven or air fryer but it won’t rise as high and it will taste more egg-y. Plus, the beauty of this single-serve microwave pumpkin mug cake recipe is that you can cook it from start-to-finish in less than 5 minutes. If you’re gonna bake a single mug cake in the oven for  18-20 minutes, you might as well make a full batch of Pumpkin Muffins or Pumpkin Chocolate Chip Muffins and freeze the leftovers for future treat cravings.
Still, if you really must make this mug cake in the oven, pour the batter into an oven-safe 6-ounce ramekin and bake it in a 350°F oven or toaster oven for 18-20 minutes or a 325°F air fryer for 13-15 minutes. The tiny single serve cake is done when a toothpick inserted in the middle comes out clean.
Tried this recipe?Mention @nomnompaleo or tag #nomnompaleo!

Nutrition

Calories: 314kcal | Carbohydrates: 27g | Protein: 10g | Fat: 19g | Fiber: 3g | Sugar: 20g
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Reader Interactions

Comments

  1. Meredith says

    October 6, 2020 at 4:35 pm

    If you want to make two (for self and spouse), would you microwave at the same time or sequentially?

    Reply
    • Amanda says

      October 8, 2020 at 5:27 am

      I did them at the same time and took 3 min to cook

      Reply
  2. Terri says

    October 6, 2020 at 4:41 pm

    We do not have a microwave in our home. How can I adjust this recipe to accommodate a regular oven or a toaster oven?

    Reply
    • Michelle Tam says

      October 6, 2020 at 4:50 pm

      I have oven instructions in the text above and in the notes section of the recipe card.

      Reply
      • Lucinda says

        October 12, 2020 at 10:36 pm

        This was AWESOME! I just ate one and had to go back for one more 😋

        Reply
  3. DW says

    October 6, 2020 at 5:12 pm

    Hi Michelle!
    This looks great, however, can a gf flour be substituted for the almond flour?

    Reply
    • Michelle Tam says

      October 6, 2020 at 5:27 pm

      I’ve only tried cassava flour and it works per my notes in the text.

      Reply
  4. Shirley Sloan says

    October 6, 2020 at 5:56 pm

    These are absolutely awsome! I made two and hubby at one and a half….I got a half!!! I used avocado oil for the first one and coconut oil for the second. I think I like the coconut oil one best

    Reply
    • Michelle Tam says

      October 6, 2020 at 6:04 pm

      Yahoo!

      Reply
  5. Caryn Gibson says

    October 6, 2020 at 8:47 pm

    I was wondering if this could be made in a Instant Pot? I do not have a microwave any longer and thought might be an option as strange as it may sound to some any thoughts if it would work?

    Reply
    • Michelle Tam says

      October 7, 2020 at 5:53 pm

      I haven’t experimented with “baked” goods in the Instant Pot so I’m not sure!

      Reply
  6. Angel Anak-Agung-Gede says

    October 6, 2020 at 8:54 pm

    Can this recipe be doubled, tripled, or quadrupled? I ask because it would be great to prepare a batch for 2-4 people and them separate them evenly into individual ramikins and the microwave them off. As opposed to making 4 separate ones individually.

    Reply
    • Michelle Tam says

      October 7, 2020 at 5:54 pm

      I think you should just make individual mug cakes…

      Reply
  7. Michelle Delgadillo says

    October 7, 2020 at 12:21 am

    5 stars
    This is my 1st ever mug cake & Wow! It is fantastic! It’s not overly sweet, spicy or gritty. Thanks Michelle!

    Eat well, live well!
    Michelle Delgadillo in Wa.

    Reply
  8. Mary Margaret Wightman says

    October 7, 2020 at 3:33 am

    Hi Michelle
    I went out and bought a bunt cake pan for last weeks Apple bundt cake.
    Now I am hoping you will come up with a pumpkin cake so I can use my new pan again.
    I had not need for one before now,
    The apple bundt cake cam out perfect I want to make more and being October pumpkin cake sounds
    perfect/

    Reply
  9. Nancy Pillette says

    October 7, 2020 at 4:31 am

    It was great! I cookEd it for 1.20 min a little under cooked was so good!

    Reply
  10. Jessie says

    October 7, 2020 at 6:44 am

    Hi Michelle I have tried your matcha and cocoa mug a cup cake and they were perfect, also the cassava flour ones. Now we have a new one to try pumpkin instead of a pumpkin pie. Lovely. Thank you so much.

    Reply
  11. Jessie says

    October 7, 2020 at 6:45 am

    5 stars
    Love your recipes, have tried so many, sorry not letting you know the out come.

    Reply
  12. Kim says

    October 7, 2020 at 8:16 pm

    This is really good! I add a few chocolate chips to mine before putting it in the microwave. Thank you!

    Reply
  13. Katarina says

    October 8, 2020 at 12:11 am

    I have never seen pumpkin spive where I live. What could I try to substitute with?

    Reply
    • Michelle Tam says

      October 8, 2020 at 5:01 pm

      Cinnamon + a little nutmeg will work!

      Reply
    • Liza says

      October 11, 2020 at 2:27 pm

      I use 1 tsp cinnamon + 1 tsp ginger + ⅛ tsp grated nutmeg + a pinch of grated cloves. This makes more than you need for a single mugcake, of course, but it gives you the proportions. That is the spice mix Dorie Greenspan uses in her pumpkin pie pancakes.

      Reply
  14. Stephanie says

    October 8, 2020 at 4:54 am

    5 stars
    I think this is going to my nightly treat this fall! I’ve made it the last two nights. The second time I whisked the egg first because I ended up with some egg white bits the first time when I added it later. I also used olive oil because that’s what I had. I topped it with NutZo butter (nut and seed blend) and it is DELICIOUS! I made one of your instant pot meals for dinner, now the mug cake for dessert — you’re really filling our home, heart, and bellies with the best! ❤️

    Reply
  15. Amanda says

    October 8, 2020 at 5:30 am

    5 stars
    So tasty! Just what we needed tonight. I adjusted to make a double batch, and divided into 2 individual mugs. Cook time took 3 min.

    Reply
    • EB says

      November 16, 2021 at 3:12 am

      5 stars
      Easily the best mug cake I’ve made! Not too eggy, almost cinnamon roll like, and delicious with coconut butter as icing. Thanks!

      Reply
  16. B says

    October 8, 2020 at 7:41 am

    5 stars
    This was good. The sweetness was low almost like a muffin. Reminded me of a giant cupcake. I wish I had some icing On hand.

    Reply
  17. Lyndsy G says

    October 8, 2020 at 1:51 pm

    5 stars
    Turned out perfect! I decreased the almodd flour and added protein powder. What a yummy, healthy dessert!

    Reply
  18. Mallory says

    October 8, 2020 at 9:28 pm

    I made this using Bob’s Red Mill Egg Replacer, and it worked pretty well! It tasted good and had a nice crumb. As expected, it didn’t rise quite as high, and you really have to let it cool completely or it will be a bit gummy (as is always the case when baking without gluten or eggs).

    Reply
  19. Gomach says

    October 9, 2020 at 6:31 pm

    Can u make this without the egg? Or rather w an egg sub?

    Reply
    • Michelle Tam says

      October 9, 2020 at 7:29 pm

      I haven’t tried it! Other Nomsters have mentioned that they have used the Bob’s Red Mill Egg replacement and it works. It won’t be as fluffy, but the crumb still comes out good.

      Reply
  20. jen says

    October 11, 2020 at 2:44 am

    5 stars
    Substituted almond flour with 1 TB tapioca, 2 TB brown rice and worked great! Easy delicious pumpkin muffin!

    Reply
  21. jC says

    October 12, 2020 at 2:55 am

    Totally promising to try this because it looks so easy.. but any chance you can share where you got that adorable black cup from? I want my cake to look just like your when I dive in!

    Reply
    • Michelle Tam says

      October 12, 2020 at 4:30 pm

      It’s from Heath Ceramics!

      Reply
  22. Marilyn says

    October 12, 2020 at 6:18 pm

    5 stars
    Michelle, I have tried a number of other pumpkin mug cakes…this ones wins the prize. It is a really nice size, and delicious. I added a few pecans and put a little coconut whip on top…so good! Thank you.

    Reply
  23. Jen Edwards says

    October 18, 2020 at 11:06 pm

    5 stars
    Soooo very good! Made these with my four and six year old children and they LOVED them! It was a quick and fun way to spend a few minutes and they absolutely loved how quickly they “baked” in the microwave. I felt great serving them because I knew they were a healthier alternative. Thanks so much!! 🙂

    Reply
  24. Kelly Carpenter says

    October 25, 2020 at 10:11 pm

    5 stars
    Finally tried and deelish! Super easy, 90 seconds and there it is. Thanks, Michelle!

    Reply
  25. Linda Holwerda says

    November 13, 2020 at 3:24 pm

    Has anyone asked where you purchased the mugs in your photos?

    Reply
    • Michelle Tam says

      November 17, 2020 at 4:16 am

      They’re from Heath Ceramics.

      Reply
  26. Erica says

    November 17, 2020 at 4:17 pm

    Applesauce does not work for an egg substitute. The entire cake is very gummy and did not cook.
    Cooked for 3 minutes and not even close to being a cake consistency

    Reply
  27. Leslie says

    November 21, 2020 at 3:11 pm

    What can you substitute for the honey or maple syrup to make it keto?

    Reply
    • Bri K says

      September 26, 2021 at 4:40 am

      5 stars
      I used Lakanto Maple Syrup to keep it keto. I don’t like overly sweet and 1 tablespoon of it was almost too much for me. Take a little taste before you put the egg in to see if you need to go to the full amount of maple that the original recipe requires. Recipe is amazing!

      Reply
  28. Toni says

    November 27, 2020 at 1:31 am

    5 stars
    My husband made this for me yesterday with chocolate chips and tonight I will make 4 more batches for everyone. Delish. Thanks 😍

    Reply
  29. Laine Smith says

    December 13, 2020 at 6:48 pm

    3 stars
    Top eggy and not a strong pumpkin flavor

    Reply
    • Michelle Tam says

      December 15, 2020 at 4:48 pm

      Did you bake it in the oven? It will definitely be eggier if you don’t microwave it.

      Reply
  30. Tammie Wright says

    October 16, 2021 at 3:23 pm

    5 stars
    Yum! I used unsweetened applesauce in place of the pumpkin because that’s what I had. Used coconut oil & kept everything else the same. Such a quick, yummy, gluten free treat! I love that it doesn’t make a whole pan of muffins so I’m not tempted to overeat.

    Reply
  31. Hilary says

    October 24, 2021 at 4:16 am

    5 stars
    Super yummy! Made exactly as written and it came out perfect! Will be making this often.

    Reply
  32. Denise says

    October 14, 2022 at 8:42 pm

    5 stars
    On a whim I made this is my waffle maker today. It was delicious!

    Reply
    • Regina Chan says

      October 17, 2022 at 3:35 pm

      What a great idea!

      Reply
  33. Emily says

    October 27, 2022 at 1:26 am

    5 stars
    Okay this was incredible! We’ve had the chocolate and vanilla mug cakes from your newest book, but this one’s the best!

    Reply

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