High-Protein Pumpkin Spice Mug Cake
Craving something sweet but don’t want to derail your nutrition goals? This High-Protein Pumpkin Spice Mug Cake is the perfect single-serve treat for fall.
Made with pumpkin puree, coconut flour, pumpkin spice, almond butter, and protein powder, this mug cake comes together in just minutes. It’s warm, cozy, satisfying, and gives you a boost of protein without needing to make an entire batch of dessert.
It’s a great option when you want something sweet after dinner, need a quick breakfast, or simply want a healthier way to enjoy those pumpkin spice flavours.
Why You’ll Love This Pumpkin Mug Cake
High in protein to help keep you satisfied
Single serving, so there’s no leftover temptation
Made with pumpkin puree for moisture and seasonal flavour
Uses coconut flour for a naturally gluten-free option
Ready in just a few minutes
Easy to customize with your favourite sweetener or toppings
Ingredients
2 tablespoons coconut flour
1 teaspoon pumpkin spice
½ teaspoon baking powder
2 teaspoons honey
¼ cup pumpkin puree
1 large egg
1 scoop vanilla protein powder
1 teaspoon almond butter
1 tbsp milk of choice if doesnt blend well
How to Make It
1. Mix the dry ingredients in a microwave-safe mug or small bowl, combine the coconut flour, pumpkin spice, baking powder, sweetener, and vanilla protein powder.
Mix well to break up any lumps.
2. Add the wet ingredients. Add the pumpkin puree and egg. Stir until everything is completely combined and you have a smooth batter.
3. Add the almond butter. Spoon the almond butter and swirl it through the batter.
4. Microwave on high for approximately 60–90 seconds, depending on the power of your microwave. The cake should be set but still slightly soft in the centre. Be careful not to overcook it, as coconut flour and protein powder can make baked goods dry.
5. Add your toppings and let it cool for a minute or two, then enjoy as is or add your favourite toppings.
Topping Ideas
Want to make it extra delicious? Try:
A drizzle of almond butter
Pumpkin spice sprinkled on top
Unsweetened coconut whipped cream
Chopped pecans or walnuts
A few dark chocolate chips
A spoonful of dairy-free yogurt
Cream Cheese icing (my fav)
A Better Way to Handle Your Sweet Tooth
You don't have to completely eliminate sweets to make progress with your nutrition goals. Just learn to make them healthier.
For women in midlife, I’m a big believer in building meals and snacks around protein, fibre, and satisfying whole-food ingredients rather than constantly trying to eat as little as possible. Having a planned, portion-controlled treat like this can help you enjoy something sweet while still supporting your overall nutrition.
Save this recipe for your next pumpkin spice craving!
xoxo
Lisa