Easy Keto Pumpkin Mug Cake – Low Carb, Quick & Delicious!
There’s something undeniably comforting about pumpkin spice. The warm aroma, the cozy feel—it’s fall in a mug! If you’re on a keto or low-carb journey and craving something sweet, this Keto Pumpkin Mug Cake is exactly what you need. Made in just minutes with simple ingredients, it’s fluffy, moist, and full of classic pumpkin spice flavor—all without kicking you out of ketosis.
🧡 Why You'll Love This Recipe
Quick & Easy: Ready in under 5 minutes!
Single Serving: No need to bake a whole cake.
Keto Friendly: Low in carbs, high in flavor.
Minimal Cleanup: Just one mug and a spoon!
Warm Fall Flavor: Perfect for cozy mornings or late-night treats.
📝 Ingredients You’ll Need
These are pantry staples for anyone living the low-carb life. You probably have most of them already!
3 tbsp almond flour – Finely blanched almond flour works best for a light texture.
1 tbsp pumpkin puree – Canned 100% pumpkin, not pumpkin pie filling.
1 egg – Adds structure and richness.
1 tbsp heavy cream – Makes it moist and creamy.
1 tbsp granulated erythritol (or preferred keto sweetener)
1/2 tsp pumpkin pie spice – Or use a mix of cinnamon, nutmeg, and cloves.
1/4 tsp vanilla extract – Adds a lovely flavor depth.
1/2 tsp baking powder – For that fluffy lift.
Pinch of salt – Balances the sweetness.
Optional toppings:
Sugar-free whipped cream
Chopped pecans
Dash of cinnamon
🕒 Prep & Cook Time
Prep Time: 3 minutes
Cook Time: 1 minute 30 seconds – 2 minutes (depending on your microwave)
Total Time: ~5 minutes
🥄 Step-by-Step Instructions
Step 1: Mix the Dry Ingredients
In a microwave-safe mug (8–12 oz size), add the almond flour, baking powder, pumpkin pie spice, sweetener, and a pinch of salt. Mix well with a fork to combine.
Step 2: Add the Wet Ingredients
Now add the pumpkin puree, egg, heavy cream, and vanilla extract. Stir everything together until a smooth batter forms. Make sure there are no lumps—especially with the almond flour.
Step 3: Microwave
Microwave on high for 90 seconds. Check the center with a toothpick. If it comes out wet, microwave for an additional 15–30 seconds. Be careful not to overcook—it can dry out quickly.
Step 4: Let it Cool Slightly
Allow your mug cake to sit for a minute. It continues to cook slightly and will firm up as it cools.
Step 5: Add Toppings (Optional)
Top with sugar-free whipped cream, a sprinkle of cinnamon, or chopped pecans for extra crunch and flavor.
🍽 Serving Size & Macros
Serving Size: 1 mug cake
Calories: 225
Fat: 18g
Protein: 7g
Total Carbs: 6g
Net Carbs: 3.5g
Fiber: 2.5g
Sugars: <1g
✅ Keto Notes
This mug cake is 100% keto-approved. With only 3.5g net carbs, it's a perfect treat when you're craving dessert but want to stay in ketosis. Always use unsweetened pumpkin puree, and make sure your sweetener is zero glycemic index like erythritol, monk fruit, or allulose.
🔄 Variations
Do not waver to be inventive with your mug cake:
Chocolate Pumpkin Mug Cake: Add 1 tsp cocoa powder and a few sugar-free chocolate chips.
Nutty Delight: Stir in chopped walnuts or pecans before microwaving.
Cream Cheese Swirl: Drop a dollop of cream cheese in the center before microwaving for a gooey surprise.
Coconut Flour Version: Use 1 tbsp coconut flour instead of almond flour, but add a bit more cream to balance the dryness.
🥶 Storage Tips
Since this is a single-serving dessert, it’s best enjoyed fresh. However, if you want to make it ahead:
Fridge: Store in an airtight container or wrap the mug in plastic wrap. Lasts 1–2 days.
Reheating: Microwave for 10–15 seconds before serving.
Make-Ahead Tip: Mix the dry ingredients in small containers for easy prep throughout the week.
💡 Pro Tips & Tricks
Don’t overmix: Stir just until combined. Overmixing can make the cake dense.
Microwave times vary: Start with 90 seconds. Every microwave is different.
Want it fluffier? Separate the egg, beat the white until foamy, and fold it into the batter.
Add texture: A pinch of chopped nuts or sugar-free chocolate chips can make this even more satisfying.
❓ Frequently Asked Questions (FAQ)
Q: Is it possible to substitute coconut flour for almond flour?
A: Yes, but you’ll need to adjust the liquid. Coconut flour absorbs more moisture, so use 1 tbsp coconut flour and add another tbsp of cream or a splash of almond milk.
Q: Is pumpkin okay on keto?
A: In moderation, yes. Pumpkin puree has about 6g net carbs per ½ cup. We’re only using 1 tbsp here, which is roughly 1.5g net carbs.
Q: Can I bake this in an oven or air fryer?
A: Absolutely! Preheat your oven or air fryer to 350°F (175°C), and bake in a ramekin for about 12–15 minutes or until the center is set.
Q: What sweetener works best?
A: Erythritol, monk fruit, or a combination such as Swerve or Lakanto perform excellently. Avoid liquid sweeteners unless you reduce other liquids.
Q: Can I double the recipe?
A: Yes, but use a larger mug or divide into two mugs so it cooks evenly.
Final Thoughts
When I first started low-carb eating, I missed those cozy seasonal desserts more than anything. This little pumpkin mug cake became my go-to comfort treat on chilly evenings. It’s simple, satisfying, and keeps my cravings in check.
Whether you're looking for a quick breakfast, an afternoon pick-me-up, or a late-night dessert, this keto pumpkin mug cake is a no-brainer. It's a recipe worth bookmarking (and making on repeat!).
If you try it out, I’d love to hear how it turned out for you! Tag me on social media or leave a comment below—nothing makes my day more than seeing your delicious creations 💛
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