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Home / Recipes / Fall

Coconut Flour Paleo Pumpkin Mug Cake

By Lisa MarcAurele · Sep 18, 2023 · 45 Comments

10.0K shares
Jump to Recipe
pumpkin mug cake pinterest image
Quick and easy low carb coconut flour paleo pumpkin mug cake. #lowcarb #keto #paleo #mugcake #pumpkin #Atkins #weightwatchers

This is a yummy coconut flour paleo pumpkin mug cake that whips up in less than 2 minutes. Just mix the ingredients together in a small cup and microwave!

pumpkin mug cake cover image
Article Index
  • Ingredients Needed For Pumpkin Mug Cake
  • How To Make Low-Carb Pumpkin Mug Cake
  • Frequently Asked Questions About This Coconut Flour Mug Cake Recipe
  • More Low-Carb Cakes
  • Recipe

Are you one of those people that counts down the days until fall so you can enjoy all things pumpkin spice without shame or guilt? Well, this mini pumpkin mug cake is so easy that you can make it any time of year!

I love creating new recipes, and I am always looking for new inspiration.

I haven't had a lot of time for baking a low-carb pumpkin bread, so I figured I'd make this quick yummy coconut flour paleo pumpkin mug cake. It's made in less than two minutes and tastes great!

Ingredients Needed For Pumpkin Mug Cake

All of these ingredients are delightfully low in carbs, paleo-friendly, and gluten-free. Here's more information about what I used.

Pumpkin

Pumpkin puree is keto-friendly if you don't overuse it - it's all about moderation. For this recipe, I only used 2 tablespoons, so it didn't inflate the carb count.

Coconut Flour

The coconut flour gave the mini mug cakes the perfect texture. Plus, it's a good source of protein and healthy fats too.

Egg

The egg is very important. It basically binds all the ingredients together.

Baking Ingredients

Use baking powder and vanilla extract. The baking powder will create a chemical reaction that makes the mug cake springy. Vanilla extract adds a depth of flavor.

Sweetener

To make this mug cake paleo diet-friendly, I used a liquid stevia extract as the sweetener. Stevia is pretty much the only low-carb sweetener allowed on a paleo diet.

There's some debate as to whether some stevia concentrates are okay since they are processed. However, SweetLeaf processes stevia using pure cool water, so I'd say the liquid drops are paleo-approved.

Pumpkin Pie Spice

It's so much easier to just buy it jarred. If you want to make your own, it's a combination of cinnamon, allspice, cloves, nutmeg, and ginger. Use twice as much cinnamon as the other ingredients.

Please note: Check out the recipe card at the bottom for a full list of ingredients used to make this low-carb recipe.

Quick Tips:

  • Make this into a little mini cake. Slice it in half to make two rounds. Then, stack them with frosting in between and on top.
  • Top with cream cheese frosting. My favorite recipe for low-carb cream cheese frosting is in this pumpkin spice bars recipe.
  • If the muffin comes out too dry for you, add in a little almond or coconut milk. You can also add in some avocado oil or coconut oil.
  • If you don't want to add frosting, sprinkle with a bit of cinnamon and enjoy!

How To Make Low-Carb Pumpkin Mug Cake

It's so ridiculously easy to make this low-carb coconut flour mug cake! All the exact steps are in the printable recipe card at the bottom of this post. First, here is a bit more information about how to make it.

Mix The Ingredients Together

Place all the ingredients in a ramekin or coffee cup. Mix them together with a fork. You don't need an electric blender, but if you want, you can use an immersion blender.

adding ingredients to ramekin

Microwave The Cake

Let the microwave cook it! Just heat it on high for about 1 ½ minutes. You'll know it is completely cooked when a toothpick comes out clean.

cooking the cake batter in ramekin

What To Serve With A Keto Pumpkin Mug Cake

This little mug cake is the perfect dessert or snack. If you are enjoying it for dessert, serve it with some keto-friendly ice cream. Or add pumpkin mousse to up the fall flavor.

I think pumpkin and chocolate go perfectly together! So you can also serve this with a low-carb chocolate mousse or even a light and fluffy sugar-free white chocolate pudding.

Frequently Asked Questions About This Coconut Flour Mug Cake Recipe

Before we get to the printable recipe card at the bottom of this post, here are some questions people often ask about it. If you don't see your question, please leave it in the comments.

How many servings does this recipe make?

You'll get a supersized muffin that is big enough for two servings. And, it's super filling with only 3.4g net carbs! So, you can save the other half for later.

Is it okay to substitute erythritol granular or confectioner's substitute for the stevia?

Yes, you can use either of those instead of the Stevia drops. Just add the sweetener to taste. You don't need very much to make it taste sweeter.

What are some other topping ideas for the mug cake?

There are lots of different toppings you can add to this mug cake, or you can eat it without any toppings at all.

One reader made a low-carb glaze out of coconut milk and powdered Swerve and then drizzled it on top. Someone else topped with unsweetened applesauce. That's two amazing fall flavors in one dish!

serving pumpkin mug cake on plate with fork

How do you save leftover pumpkin puree?

Since you are only going to use a few tablespoons of pumpkin puree, chances are you will have lots leftover. Don't throw it away! Instead, freeze it in 2-tablespoon servings so that you can make these mug cakes again.

How many servings will one can of pumpkin puree make?

I was able to make 5 muffins/mug cakes out of one can of pumpkin puree.

pumpkin mug cake on with plate cut with fork

This is one of my favorite ways to make a mug cake, especially when I am craving keto pumpkin pie! It's a recipe you need to save because it is perfect when you are craving something sweet but don't want to wait for it to bake in the oven. What's your favorite low-carb mug cake recipe?

More Low-Carb Cakes

If you enjoyed this pumpkin mug cake, here are some more keto-friendly cake recipes that you should make next! They are perfect for parties, dessert, or just as a sweet snack.

  • Keto Lemon Cake is a super-easy and zesty cake you can make in the slow cooker.
  • Low-Carb Carrot Cake is keto friendly, gluten-free, and has the most amazing sugar-free cream cheese frosting in between each layer.
  • Lemon Blueberry Pound Cake is gluten-free and low in carbs with the sunshine-fresh taste of juicy blueberries and lemon.
  • Gluten-Free Birthday Cake In A Mug is big enough for one person - it is super cute and tastes way too good to be low in carbs.
  • Keto Chocolate Molten Lava Cake is a chocolate-lover's dream come true, with fudgy chocolate pouring out from the middle.

Follow us on FACEBOOK, PINTEREST, and INSTAGRAM for even more tasty keto-friendly recipes!

Recipe

pumpkin mug cake featured image

Coconut Flour Paleo Pumpkin Mug Muffin

5 from 9 votes
A yummy pumpkin coconut flour mug cake that whips up in less than 2 minutes. Just mix the ingredients together in a small cup and microwave!
Prep Time:1 minute min
Cook Time:1 minute min
Total Time:2 minutes mins
Course: Snack
Cuisine: American
Print Pin Review Recipe Save Recipe View Collections
Servings: 2
Calories: 71

Video

Ingredients

  • 2 tablespoons pumpkin puree
  • 2 tablespoons coconut flour
  • 1 egg beaten
  • ¼ teaspoon baking powder
  • ½ teaspoon vanilla extract
  • 15 drops SweetLeaf stevia drops or to taste
  • ½ teaspoon pumpkin pie spice
US Customary - Metric

Instructions

  • Place all ingredients into a coffee cup or ramekin and blend well with a fork.
  • Microwave on HIGH about one and half minute or until toothpick placed in center comes out clean.
  • Remove from container, if desired.
  • Serve warm with whipped topping. (coconut cream is paleo friendly)

Notes

If the muffin comes out too dry for you, add in a little low carb milk like almond or coconut. You can also add in some avocado oil or coconut oil.
This make a large mug cake and is too much for one serving. It's best to only eat one half at a time. The entire mug cake has about 6.8g net carbs so half of it is only 3.4g net carbs (6.6g total which includes fiber).
Feel free to slice this mug cake in half and add a cream cheese frosting. It would make a great little mini pumpkin spice cake!

Low Carb Sweeteners | Keto Sweetener Conversion Chart

Nutrition

Serving: 0.5muffin | Calories: 71 | Carbohydrates: 6g | Protein: 3g | Fat: 3g | Saturated Fat: 1g | Cholesterol: 81mg | Sodium: 47mg | Potassium: 111mg | Fiber: 2g | Sugar: 1g | Vitamin A: 2455IU | Vitamin C: 0.7mg | Calcium: 34mg | Iron: 0.9mg

Additional Info

Net Carbs: 4 g | % Carbs: 29.1 % | % Protein: 21.8 % | % Fat: 49.1 % | SmartPoints: 2
Values
Array
(
    [serving_size] => 0.5
    [calories] => 71
    [carbohydrates] => 6
    [protein] => 3
    [fat] => 3
    [saturated_fat] => 1
    [cholesterol] => 81
    [sodium] => 47
    [potassium] => 111
    [fiber] => 2
    [sugar] => 1
    [vitamin_a] => 2455
    [vitamin_c] => 0.7
    [calcium] => 34
    [iron] => 0.9
    [serving_unit] => muffin
)

Notes on Nutritional Information

Nutritional information for the recipe is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.

Copyright

© LowCarbYum.com - Unauthorized use of this material without written permission is strictly prohibited unless for personal offline purposes. Single photos may be used, provided that full credit is given to LowCarbYum.com along with a link back to the original content.

First published on September 12, 2016. Updated on September 9, 2021, with new images and additional recipe information.

« Keto Chocolate Peanut Butter Bark
Week 55 Keto Meal Plan »

Related Posts

Reader Interactions

Comments

  1. Wendy

    September 28, 2020 at 8:06 pm

    Hi I love the look of all your recipes but was just wondering if you have any low carb vegan recipes I could try.
    Thanks in advance
    Wendy

    Reply
    • Lisa MarcAurele

      September 29, 2020 at 12:34 pm

      I've been working to group all the vegan recipes here: https://lowcarbyum.com/category/vegan/

      Reply
  2. Dan

    April 10, 2020 at 7:38 pm

    5 stars
    This is just the kind of recipe I love....short list of ingredients with no unidentifiable impossible to find items, quick to make and full of flavor. Lisa has done it again. I’ve been on keto for two years but Lisa is by far the queen of keto. All the others recipes have the taste and texture of cardboard. I may have to buy her cookbooks after all because so far everything I’ve made from her were nothing short of delicious. Thanks for sharing Lisa.

    Reply
    • Cindy

      September 24, 2020 at 10:13 am

      YES! Do buy her cookbook - it’s great! And I think it’s important to support Lisa who provides us with so much information and so many truly delicious (yet simple!) recipes for free on the internet.

      Reply
  3. STEVEN LEE WATKINS

    October 29, 2019 at 9:07 am

    Is it ok to substitute erythritol granular or confectioners instead of stevia?

    Reply
    • Lisa MarcAurele

      October 29, 2019 at 10:17 pm

      It should be okay to just add any sweetener to taste as it's a small amount that's needed.

      Reply
  4. Lisandra Rodríguez

    September 02, 2019 at 5:13 pm

    Estoy emocionada por empezar...

    Reply
    • Lisa MarcAurele

      September 03, 2019 at 12:17 pm

      Wishing you the best in your low carb journey. Hope you enjoy this simple pumpkin mug cake!

      Reply
  5. Vik

    November 08, 2018 at 9:27 pm

    5 stars
    Soooo good! Thanks for this recipe! I topped it with a glaze made out of coconut milk and powdered Swerve.

    Reply
  6. Cheryl

    February 04, 2018 at 8:49 pm

    5 stars
    Tastes great!! Next time I'm adding pumpkin seeds for a bit more protein!

    Reply
  7. Muriel Fahrion

    November 22, 2017 at 7:30 pm

    5 stars
    I've made this twice. My addition is topping it with my homemade applesauce.

    Reply
    • Lisa

      November 23, 2017 at 5:46 am

      Two great fall flavors in one bite!

      Reply
  8. Traci

    October 20, 2017 at 9:15 pm

    5 stars
    Thank you! This is absolutely amazing, tastes like a warm piece of cake without the frosting. A joy on this chilly night.

    Reply
    • Lisa

      October 21, 2017 at 7:06 am

      That does sound like a comforting treat!

      Reply
  9. Angie

    October 15, 2017 at 9:56 pm

    5 stars
    I totally forgot to add the milk and this still turned out AMAZING!!! I made two for snacks for the next day but they didn't make it that far.
    Can't wait to try them with the milk and see how much better they'll be!!

    Reply
    • Lisa

      October 16, 2017 at 3:10 pm

      Wow! Great to know that it worked out without the liquid.

      Reply
  10. Jeni

    November 01, 2016 at 9:24 am

    I love mug cakes! So easy to make and just the right amount of treat!

    Reply
    • Lisa

      November 01, 2016 at 9:33 am

      That's exactly why I love them!

      Reply
  11. Kat

    September 30, 2016 at 11:43 am

    Do you have to us liquid sweetener,I don't have ?

    Reply
    • Lisa

      September 30, 2016 at 11:52 am

      You can use any sweetener you have on hand. I'd say you'll want to use anywhere from 1-2 tablespoons of sugar equivalent.

      Reply
  12. Taryn

    September 16, 2016 at 12:20 pm

    I love mug cakes! Thanks for this new recipe 🙂

    Reply
  13. Sarah

    September 14, 2016 at 2:36 pm

    This looks great! I have been all about pumpkin lately!

    Reply
    • Lisa

      September 15, 2016 at 6:58 am

      Thanks Sarah!

      Reply
  14. Kirsten

    September 14, 2016 at 2:21 pm

    Hi, since you only use a couple of tablespoons of pumpkin, how does everyone preserve the rest of the can of pumpkin? Your thoughts please. (I ask because I am the only one on LCHF diet in my family)

    Reply
    • Lisa

      September 15, 2016 at 6:59 am

      You can freeze it in two tablespoons to make more. Just thaw in fridge the night before and it will be ready to use in the morning. I was able to make 5 muffins (10 servings) from one can.

      Reply
      • Monica Perry

        May 07, 2018 at 9:35 pm

        Thanks for the recipe

  15. Michelle Wolfson

    September 14, 2016 at 9:35 am

    How much powdered stevia or Splenda could I substitute for the liquid stevia.

    Reply
    • Lisa

      September 14, 2016 at 1:15 pm

      You'll need about 1/8 teaspoon powdered stevia or 2 tablespoons Splenda granular.

      Reply
  16. Tasha | Ketogasm

    September 14, 2016 at 12:13 am

    With fall approaching, I've definitely been bit by the pumpkin spice bug! This looks so quick and easy. I'm not much of a baker, but I sure know how to use a microwave. Mug cakes are my fave! 😛

    Reply
    • Lisa

      September 14, 2016 at 5:55 am

      We love the simplicity of mug cakes. My 3 year old has been learning how to make them. She thinks they are so cool.

      Reply
  17. Kim

    September 13, 2016 at 12:44 pm

    It would be nice to have baking directions for an oven. Many people don't use a microwave anymore.

    Reply
    • Lisa

      September 13, 2016 at 12:52 pm

      I'd say just bake at 350F until it tests done. You could like bake it quickly in a toaster oven. It's pretty small to make in a full size oven. Or, you could make a larger batch in the oven.

      Reply
    • Nancy

      September 15, 2016 at 9:18 am

      Seriously?

      Reply
  18. Linda Albonetti

    September 13, 2016 at 11:11 am

    5 stars
    I've been making my own version for a while and they are awesome!!!

    1 T olive oil
    1 egg
    1 heaping T of pureed pumpkin
    1 t vanilla
    **whisk above then add:
    1 t baking powder
    1 t pumpkin pie spice
    1 T coconut flour

    For those that can, spread whipped cream cheese on it and it is soooo good!

    I can't wait to try your bread recipes!!
    Linda

    Reply
    • Lisa

      September 13, 2016 at 12:53 pm

      Thanks for the recipe Linda! I have thought about subbing the coconut milk with coconut oil.

      Reply
  19. Georgina Bomer

    September 13, 2016 at 9:44 am

    This mug cake looks so good!

    Reply
    • Lisa

      September 13, 2016 at 12:53 pm

      Thanks Georgina!

      Reply
  20. Lisa | Drop The Sugar

    September 13, 2016 at 8:44 am

    This looks delicious! I can't wait to try it out. I love pumpkin this time of year - I got pumpkin crazy?!

    And thanks for the shout out!

    Reply
    • Lisa

      September 13, 2016 at 12:54 pm

      Just saw your new mug cake recipe Lisa! Will need to try it out!

      Reply
      • Lisa Pfeffer

        September 14, 2016 at 9:29 am

        It's not bad! It's just a very basic recipe that's easily customizable, which is what I prefer!

  21. Katrin

    September 13, 2016 at 8:27 am

    Delicious. I am ready for pumpkin! And coconut flour is my new obsession. Will definitely try!

    Reply
    • Lisa

      September 13, 2016 at 12:54 pm

      It's always pumpkin season for me! 🙂

      Reply
  22. STACEY

    September 12, 2016 at 8:00 pm

    It great to have an easy mug cake for Fall! Looking forward to making this soon.

    Reply
  23. Kim | Low Carb Maven

    September 12, 2016 at 4:06 pm

    This sounds good. I like muffin recipes that are big enough to save some for later or that I can split between my two kids. Tis the season for pumpkin. Thanks for the recipe.

    Reply
    • Lisa

      September 12, 2016 at 7:26 pm

      Thanks Kim! It's always better to have enough to share!

      Reply
5 from 9 votes (2 ratings without comment)

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