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Learn how to make protein pumpkin mug cake with this easy and healthy recipe. This protein pumpkin cake in a mug is perfect for when you crave dessert but want to stick to your diet and macros. In the microwave or oven, you choose!
Macro-friendly mug cake recipe
This may be one of my favorite recipes ever. Quick, easy and so healthy, this protein pumpkin mug cake is the ultimate macro-friendly dessert for Fall.
macro-friendly mug cake
379 calories 33 g protein 30 g carbs 13 g fats
Ingredients for protein pumpkin mug cake
Here’s all you need to make this protein pumpkin cake in a mug, plus some more details and substitutes.
- Egg – you can replace with one flaxseed egg for a vegan mug cake.
- Pumpkin puree – this recipe uses canned pumpkin, but you can also make your own pumpkin puree at home.
- Maple syrup – replace with honey, agave syrup, date syrup or sugar-free syrups.
- Nut butter – my recommendations are almond butter, cashew butter, hazelnut butter, peanut butter (I used almond butter). Or use tahini for a nut-free protein mug cake.
- Spices – cinnamon, nutmeg and vanilla (if you are not using flavored protein powder).
- Oat flour – replace with all-purposes flour, spelt flour or wholewheat flour. For a low carb pumpkin mug cake, use almond flour.
- Protein powder – this recipe uses vanilla whey protein. You can replace with casein or vegan protein powder, but your mug cake batter will probably need 1 to 2 tbsp of milk (casein and vegan options are very absorbent).
- Baking powder – this makes the protein mug cake rise.
Vegan option
If you follow a plant based diet, I have good news for you. Making this protein pumpkin mug cake vegan is possible, and it is easier than you think. You just need to adapt the recipe as follows:
- Replace egg with one flaxseed egg (“flaxegg“) or chia seed eggs.
- Substitute whey with vegan protein powder and adjust with 1 to 2 tablespoons of your favorite milk. Unlike whey, vegan protein powders absorb plenty of liquid.
Low carb protein mug cake with pumpkin
Making low carb and high protein pumpkin cake for one is literally a piece of cake. As easy as this, replace oat flour with almond flour and you just made a low carb mug cake! Looking for a low calorie cake too? Then make sure to use defatted almond flour and you killed two birds with one stone!
How to make protein pumpkin mug cake
This macro-friendly pumpkin mug cake recipe is so quick and simple. It comes together in a mug in under 5 minutes, cooking time included. Further, you can make it in the microwave or in the oven, as you wish.
Here’s how to make protein pumpkin mug cake:
Step 1. In a microwave-safe mug (minimum size 1 cup or 250ml), whisk together egg, pumpkin puree, maple syrup, nut butter, cinnamon and nutmeg. Stir until you get a smooth pumpkin mixture.
Step 2. Sift in flour, protein powder and baking powder. Stir to combine, but do not over-mix the protein batter.
Step 3. Microwave on high power for about 60 seconds, or until you see the protein mug cake rising. Remove from the microwave carefully and check the texture. It should be moist and soft.
How to make macro-friendly mug cake in the oven
If you prefer baking your cake, follow the recipe instructions above but bake 12 to 18 minutes in hot oven at 180°C (350°F). Just keep in mind that you should use an oven-safe mug, ramekin or bowl.
Serving ideas
For the best taste, I recommend serving this protein mug cake warm, right after cooking. You can eat it as it, or serve with some toppings (trust me, you should).
Here are some topping ideas for this protein pumpkin mug cake.
- (Sugar-free) vanilla ice cream cream and a sprinkle of cinnamon
- Greek yogurt, a drizzle of honey, cinnamon and chopped walnuts
- Coconut yogurt and a sprinkle of cinnamon
- Crushed walnuts, almond or hazelnuts
- Literally anything you crave…
More protein mug cake recipes
Hungry for more? Here are some of my favorite protein mug cake recipes. Easy, healthy, macro-friendly and incredibly delicious!
Protein Pumpkin Mug Cake Recipe
Ingredients
- 1 egg
- 50 grams (2 tbsp) pumpkin puree
- 1 tbsp maple syrup (sub with honey)
- 10 grams (2 tsp) nut butter (almond butter)
- 1/3 tsp ground cinnamon
- pinch nutmeg
- 30 grams (3 tbsp) oat flour (sub with any flour)
- 20 grams (2 tbsp) vanilla protein powder (whey, see notes*)
- 1/3 tsp baking powder
Topping
- 1 scoop vanilla ice cream (sugar-free, see notes*)
- sprinkle cinnamon
Instructions
- In a microwave-safe mug (minimum size 1 cup/250ml), whisk together egg, pumpkin puree, maple syrup, nut butter, cinnamon and nutmeg. Stir until you get a smooth pumpkin mixture.
- Sift in flour, protein powder and baking powder. Stir to combine, but do not over-mix the protein batter.
- Microwave on high power for about 60 seconds, or until you see the protein mug cake rising. Remove from the microwave carefully and check the texture. It should be moist and soft.
- Serve warm with a scoop of vanilla ice cream and a sprinkle of cinnamon, if you desire.
Baking option
- Preheat the oven to 180°C (350°F).
- Follow the recipe instructions above, but make sure to use an oven-safe ramekin. Bake 12-18 minutes until cooked through.
- Serve warm with a scoop of vanilla ice cream and a sprinkle of cinnamon, if you desire.
Notes
- This recipe uses vanilla flavored whey. You can replace with casein or vegan protein powder but you will need to adjust with 1 to 2 tbsp milk to get the right consistency.
- If you use unflavored protein powder, add 1/3 tsp vanilla extract to your mug cake.
Wow this was phenomenal! I am always so disappointed in mug cakes and this was DELICIOUS! I used chocolate protein powder and a chocolately nut spread and loved it.
Hey dear Rose,
thanks a lot for your feedback!! I am so glad that you liked this protein mug cake 😉
Have a great day,
Matteo
I was a little skeptical before making this, but it was soooooo good!! Definitely has become a new fav!
Hey dear Summer,
thank you very much for your feedback. I am so happy you liked 😉
Many many thanks once again.
Have a great day,
Matteo
It was so fluffy, delicious, and easy! Definitely will be making this again!