Low Carb Pumpkin Muffin in a Mug – Paleo

by Sara Lilian



Oh my goodness did I recently test through a TON of unsuccessful grain-free pumpkin bread recipes! No matter what combo of almond flour, coconut flour, and ground chia I experimented with, I kept ending up with loaves of pumpkin bread that were on the mushy, almost soggy side. Ick! Sorry, but not having it! No way am I posting a recipe for a soggy blah pumpkin bread. Sooo, that leads me to this new fabulous spongy non-soggy recipe that requires a microwave below!

So yes, I finally broke down a bought a microwave, after going without nuking my food for over a decade! I was lucky to find a decent used microwave for just $10 in a local buy-sell-trade Facebook group. And this recipe was the reason for finally breaking down and nuking some food. I had this sneaky suspicion that the microwave would be my golden ticket to a non-soggy, perfectly spongy pumpkin bread. And I was right, below is the best grain-free, low carb pumpkin bread I’ve tried yet!

Muffin in a Mug recipes have been hot for a few years now, and I figured it was finally time I joined the microwaving muffin craze! If you don’t have a microwave (up until 2 weeks ago, I didn’t either) I cannot honestly recommend baking these, as I wasn’t as crazy about the results when I baked these. The baked version turned out too moist, borderline soggy in my opinion. But if you are looking for an old fashioned bake them in the oven, starchy gluten-free pumpkin muffin/cupcake (that uses brown rice flour or your favorite gluten-free flour blend) I will be posting a recipe for that one soon too! It’s a recipe I came up with 7 years ago before I went grain-free, and now that I’m back to eating grains again, I’ve been loving the heck outta them too.

Low Carb Pumpkin Muffin in a Mug – Paleo

Prep Time 5 minutes
Cook Time 1 minute
Total Time 6 minutes
Servings 1 muffin
Author Andrea Wyckoff


2 Tablespoons almond flour
1 Tablespoon coconut flour
1 Tablespoon oil*
1 egg pastured raised
2 Tablespoons pumpkin puree
1 to 2 teaspoons sweetener*
1/8 teaspoon baking soda
1/4 teaspoon pumpkin pie spice


I personally like to spray olive oil into a mug before baking in it for easier removal after baking.
Mix all ingredients together in a mug.
Microwave for 60 to 90 seconds, until “done”. In my microwave this muffin takes 90 seconds to cook perfectly.
Turn mug upside down to remove muffin, this allows excess steam to escape so the muffin doesn’t get overly moist on the sides, especially important to me if you are eating the muffin later.
Optional: top the muffins with coconut whip cream.

Recipe Notes

*Oil: any oil in liquid form should work! I like to use avocado oil.

*Sweetener: I tested this recipe with granulated sweeteners and it worked great. This includes coconut sugar, maple sugar, lakanto, eyrhtritol, etc.

Estimated Nutrition Info from MyFitnessPal
(data below does not include any added sweetener, as data will vary based on amount & type of sweetener used)
Calories: 315
Total Fat: 26 grams
Total Carbs: 10 (will vary on sweetener used)
Dietary Fiber: 5
Sugars: 2
Protein: 11 grams

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