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Learn how to make a High Protein Pumpkin Mug Cake with this easy and healthy recipe. This protein pumpkin cake in a mug is perfect for when you crave dessert but want to stick to your diet and macros. Make it in the microwave or in the oven, you choose!
Together with my high protein apple crumble, protein pumpkin bread with chocolate chips and protein cinnamon rolls, this recipe is one of my favorite treats for fall.
You will love how quick and simple it is. Plus, it tastes so delicious that you won’t ever guess it is perfect for the diet: high in protein, refined sugar-free and allergy friendly.
Ingredients and substitutes
Here’s all you need, along with tips and replacements. I’ve included the precise ingredient quantities in the recipe card at the bottom.
- Egg – You can replace it with one flaxseed egg for a vegan mug cake.
- Pumpkin puree – This recipe uses canned pumpkin, but you can also make your own pumpkin puree at home.
- Maple syrup – Replace with honey, agave syrup, date syrup or sugar-free syrups. Monk fruit and stevia will also work.
- Nut butter – My recommendations are almond butter, cashew butter, hazelnut butter and peanut butter. I used almond butter. Feel free to use sunflower seed butter or tahini for a nut-free protein mug cake.
- Spices – Cinnamon, nutmeg and vanilla extract, if you are not using flavored protein powder.
- Oat flour – Replace with all-purposes flour, spelt flour or wholewheat flour. For a low carb pumpkin mug cake, use almond flour instead.
- Protein powder – I like mine with vanilla whey protein. You can replace it with casein or vegan protein powder, but your mug cake batter will probably need 1 to 2 tbsp of milk (casein and vegan options are very absorbent).
- Baking powder – This makes the protein mug cake rise.
Dietary adaptations
- Vegan – Replace the egg with a flaxseed egg, use plant based protein powder and, if needed, go for nondairy milk.
- Low carb – Replace oat flour with almond flour and use keto sweeteners instead of maple syrup. Monk fruit is perfect for a keto protein mug cake!
- Nut free – Swap nut butters for sunflower seed butter or tahini.
- Gluten-free – Ensure your oat flour is certified gluten-free, or use almond flour. Also, double-check the ingredients in your protein powder.
- No protein powder – Replace the protein powder with more oat flour or with almond flour, although the protein content will be lower.
How to make protein pumpkin mug cake
This macro-friendly pumpkin mug cake recipe is so quick and simple. It comes together in a mug in under 5 minutes, cooking time included. Further, you can make it in the microwave or in the oven, as you wish.
How to make protein mug cake in the oven
If you prefer baking your cake, follow the recipe instructions above but bake 12 to 18 minutes in hot oven at 180°C (350°F). Just keep in mind that you should use an oven-safe mug, ramekin or bowl.
Serving ideas
For the best taste, I recommend serving this protein pumpkin dessert, right after cooking. You can eat it on its own, or serve with some toppings (trust me, you should).
Here are some topping ideas:.
- (Sugar-free) vanilla ice cream cream (try homemade protein ice cream) and a sprinkle of cinnamon
- Greek yogurt, a drizzle of honey, cinnamon and chopped walnuts
- Coconut yogurt, a drizzle of honey and a sprinkle of cinnamon
- Whipped cottage cheese, crushed walnuts, almond or hazelnuts
- Literally anything you crave…
More high protein desserts for one
If you try this recipe, make sure to leave a 💌 comment and ⭐️ star rating down below letting me know how you liked it. I love hearing from you!
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In a microwave-safe mug (minimum size 1 cup/250ml), whisk together egg, pumpkin puree, maple syrup, nut butter, cinnamon and nutmeg. Stir until you get a smooth pumpkin mixture.
Sift in flour, protein powder and baking powder. Stir to combine, but do not over-mix the protein batter.
Microwave on high power for about 60 seconds, or until you see the protein mug cake rising. Remove from the microwave carefully and check the texture. It should be moist and soft.
Serve warm with a scoop of vanilla ice cream and a sprinkle of cinnamon, if you desire.
Baking option
Preheat the oven to 180°C (350°F).
Follow the recipe instructions above, but make sure to use an oven-safe ramekin. Bake 12-18 minutes until cooked through.
Serve warm with a scoop of vanilla ice cream and a sprinkle of cinnamon, if you desire.
- This recipe uses vanilla flavored whey. You can replace with casein or vegan protein powder but you will need to adjust with 1 to 2 tbsp milk to get the right consistency.
- If you use unflavored protein powder, add 1/3 tsp vanilla extract to your mug cake.
Serving: 1 servings | Calories: 379kcal | Carbohydrates: 30g | Protein: 33g | Fat: 13g
