Pumpkin Mug Cake with Coconut Flour

I have steered away from microwave mug cakes forever after trying a bunch of protein ones and finding them to be dry and sponge-like.  I do like the 1-minute muffin, which doesn’t call for protein powder, so the texture is better.  I also like the banana bread breakfast pudding made with coconut flour, which I had done with pumpkin as well and so when I saw a recipe pop up in my pinterest feed, I decided to take another look at it.  I had everything on hand, so I whipped it up.  I calculated calories for hers and it was almost 500, which is just too much for me on a normal day. Maybe on a long ride day for breakfast or something, but not on the regular.  It called for 2 tablespoons of coconut oil. I really don’t think any small recipe needs that much oil in it, so I was going to sub with half applesauce, but then just figured I would do the whole thing with applesauce instead of the oil, cutting almost 200 calories off the top.


mug cake

Based on this recipe


  • 1 egg
  • 2 tablespoons of pumpkin puree
  • 2 tablespoons of unsweetened applesauce
  • 1-1/2 tablespoons of maple syrup (the real stuff please)
  • 2 tablespoons of  coconut flour (14 grams)
  • 1/2 tsp of baking powder
  • 1/2 tsp of pumpkin pie spice or cinnamon

You could probably mix all this in the mug, but I wanted to spray the mug with cooking spray, so I got a bowl messy.  Mix all of the wet ingredients first.


I have a tiny sifter that I use for the coconut oil and the baking powder. Both of these ingredients get clumpy, so I find this to be an easy solution.  I lay the sifter on the bowl and put it on the scale to measure out the coconut flour.


Mix up and scoop the batter into your mug.  A 10 – 12 ounce mug should be fine. It’s somewhat dense and doesn’t rise a ton.


Microwave for 3 to 3-1/2 minutes. Start checking after 2-1/2 minutes to make sure it is done. You will see it fully cooked through the top when it is done.



Then I defeated the purpose and put in on a plate because I wanted a better picture.  I topped this with half a tablespoon of butterscotch chips. The chips are getting nice and melty here, too – yay!

mug cake

The verdict?  Pretty good!  It tastes like pumpkin pie. Almost a pumpkin muffin, but more moist.  I had this for lunch actually 😀  I think it would make a good breakfast or maybe a dessert.  It was surpringly filling, which I tend to find when I have any coconut flour item. 

mug cake

Nutrition:  Calories 239; carbohydrates 35 g; fat 7 g; protein 9 g; fiber 6 g.   That is without the butterscoth chips. That added 40 more calories to my serving.

Notes:  If you don’t have real maple syrup (the horror), sub another liquid sweetener in it like honey. The coconut flour needs a lot of moisture so using something like brown sugar would probably make the batter too thick.

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10 thoughts on “Pumpkin Mug Cake with Coconut Flour

  1. debby

    Well since you said it tasted like pumpkin pie, I will probably stick with my pumpkin custard recipe. I practically have that one memorized! And the last time I had coconut flour in the house, it actually went bad. I want to like it, but I don’t, and so then I don’t use it enough.

    I love your illustrated instructions though. They always make me want to cook whatever you’re showing!
    debby´s last blog post ..The Best

  2. Helen

    I have yet to try one of these mug cakes but you know I LOVE your banana bread breakfast cake that I cook in the oven!

    I will raise my hand and hang my head (the shame!) as I say that I do not like maple syrup. Yes, I will use it in cooking if absolutely necessary. I think too many trips to Vermont and that awful maple syrup candy ruined that flavor for me as a child and I’ve never gotten over it.
    Helen´s last blog post ..Fall Frolic, Part 1

  3. Fran

    Those mug cakes are all over the Dutch food blogs here too but I have never tried one. Somehow my mind doesn’t get it that a cake can be ready in the microwave in a minute. When I bake a cake it usually has to be in the oven for an hour. Not sure if I’m jumping on the mug cake boat yet.
    Yours does look good though.
    Fran´s last blog post ..Wednesday October 21, 2015: Snapshots meals


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