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.

Be Sociable, Share!

10 thoughts on “Pumpkin Mug Cake with Coconut Flour

    1. Lori Post author

      I am surprised that you can’t find it. I would think at least some maple syrup would make it furhter south 😀

  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

Comments are closed.