Coconut Flour Pumpkin Mug Cake

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This moist and delicious Paleo Pumpkin Mug Cake can be made in less than 5 minutes. It is made from coconut flour and is therefore gluten free and paleo friendly (with keto/low carb option).

I’ve been making this delicious paleo pumpkin mug cake many many times since I first came up with the recipe last year. In fact, we love it so much that I just had to include it in my Coconut Flour eBook.

And now that it is fall and I painstakingly made my own pumpkin puree (because at first I couldn’t find it here in Mexico) this quick and healthy pumpkin mug cake has become our dessert go-to. Even Olivia really is into this paleo pumpkin dessert in a cup and regularly requests ‘punkeen cake’.

So the last time I made our favorite coconut flour pumpkin cake in a mug, I shot a short little video to prove to you just how quick and easy it really is to make. (look for the video below)

Original from Sept. 2015

Konrad, Olivia and I are going on a week-long vacation to Siem Reap in Cambodia. This town is the gateway to exploring the stunning temple ruins of Angkor Wat.

We’ve been in Thailand for almost 3 months now. We are required to leave the country for a little bit now. Among travellers this is often called a visa run. For us it is an adventure and a vacation in one.

Cambodia is one of the few countries in Southeast Asia that Konrad and I haven’t been to yet. So we are excited to discover a new to us country and culture.

Since beginning our most recent adventure of location independence in July, we’ve been working hard and a lot. So Konrad and I decided to make our Cambodia trip into a vacation to take some much needed time out.

Running a blog gives me the freedom of working from anywhere with an internet connection. But it also gives me the freedom to schedule work out for the future.

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I wish I could tell you that I worked ahead to be able to share new recipes with you even while I am on vacation. In a perfect world, that is what I would have done.

Instead, I have been struggling to stay afloat during the last week as Konrad and I both are fighting a nasty cough. Luckily, so far Olivia has been spared.

But I am also not going into complete radio silence. First of all, I am going to try and Instagram more of our trip. Follow along here.

And for the blog, while I am gone, I will post some of the most popular recipes from my collaboration with eBay, that I haven’t shared on Leelalicious yet.

Today’s Paleo Pumpkin Cake in a mug is the first in this post series. I’ve been obsessed with mug cakes this summer.

Can you believe that I never tried them before? I was always secretly scoffing when I saw mug cake recipes on Pinterest.

I just couldn’t believe that the microwave could produce a good-tasting cake. Well, I was wrong.

And maybe I am trying to atone with all the mug cake recipes I am sharing now. Along the way I have picked up a few tips for the best coconut flour mug cake success

Tips for How To Make A Mug Cake

• To ensure even mixing, stir everything very well in a small bowl and then transfer to your mug. Or you could prepare the batter right in the mug, in which case I recommend a tiny spatula to make sure you aren’t left with any pockets of flour at the bottom of the mug.
• A straight-sided mug will cook the cake batter most evenly. It should fit at least 12 fl.oz. Otherwise, you can also divide the batter into smaller cups for several small desserts.
• Microwaves differ. In the apartment where I first tested these recipes they took 2.5 minutes on high. In our current house with a stronger microwave they don’t take more than 1.5 minutes. So now I recommend to check around 1 minutes and adding small intervals until done.
• Don’t burn yourself on hot cake. Let the mug cakes cool for a couple minutes before you dig in. But you do want to enjoy them warm.
• Top the cakes to your heart’s desire with whipped coconut cream, chocolate chips, nuts etc.

Substitution Suggestions

Paleo:

Originally I used 1/2 teaspoon of baking powder in this healthy mug cake recipe. I’ve switched this now to 1/4 teaspoon baking soda to make this pumpkin mug cake paleo all the way.

Keto/Low Carb:

Recently, I noticed that my coconut flour recipes have become popular with those on the keto diet. You could easily make this a keto pumpkin mug cake by replacing the maple syrup with a sugar-free sweetener.

For this a low carb pumpkin mug cake I really like Lakanto’s monk fruit syrup in maple flavor. 

If that sweetener isn’t liquid, you may need to adjust the consistency with a little water/coconut milk in order for the batter of this pumpkin spice cake in a mug to come together properly.

Vegan:

I haven’t tried to turn this into a vegan pumpkin mug cake yet, but a friend of mine told me she was able to successfully substitute a flax egg in this easy pumpkin mug cake. 

More Coconut Flour Mug Cake Recipes:

• Nut Butter Mug Cake
• Chocolate
• Vanilla Mug Cake

– – – – – – – –

By the way,  I recently came out with an eBook full of delicious coconut flour recipes.
—>>> Check it out here!

VIDEO: How to Make a Healthy Pumpkin Mug Cake

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Coconut Flour Pumpkin Spice Mug Cake

This moist and delicious Coconut Flour Pumpkin Spice Mug Cake can be made in less than 5 minutes and it is gluten free and paleo friendly.

Course Dessert

Cuisine American

Prep Time 3 minutes

Cook Time 2 minutes

Total Time 5 minutes

Servings 1 -2

Calories 239 kcal

Author LeelaLicious

Ingredients

• 2 tablespoons coconut flour
• 1/4 teaspoon baking soda
• ½ teaspoon pumpkin pie spice
• 1 egg
• 2 tablespoons pumpkin puree
• 2 tablespoons melted coconut oil
• 1.5 tablespoons maple syrup * see notes
• ¼ teaspoon vanilla extract

Instructions

1. In a large mug or a small bowl whisk together coconut flour, baking soda, and pumpkin pie spice.
2. Add egg, pumpkin puree, coconut oil, maple syrup, and vanilla and mix thoroughly to combine.
3. If you used a bowl to mix, fill the batter into a large mug. Microwave for about 1 1/2 - 2 1/2 minutes. Microwaves can vary greatly in strength, so check a few times.
4. Let sit for a couple minutes before eating. Optionally top with chopped pecans, walnuts or chocolate chips.

Recipe Notes

*Use sugar-free sweetener like this maple-flavored monk fruit syrup to make this pumpkin mug cake low carb or keto. That brings carb count down to 7.9g (4.5g net carbs), 0.7g sugar, 206 calories

Try adding a little instant espresso powder to the batter for a Pumpkin Spice Latte version.

Nutrition Facts

Coconut Flour Pumpkin Spice Mug Cake

Amount Per Serving

Calories 239 Calories from Fat 159

% Daily Value*

Fat 17.7g27%

Cholesterol 93mg31%

Sodium 203mg8%

Carbohydrates 16.6g6%

Fiber 3.3g13%

Sugar 9.7g11%

Protein 4.8g10%

* Percent Daily Values are based on a 2000 calorie diet.

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