Low Carb Pumpkin Muffin in a Mug – Paleo

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 MIM Recipe - Paleo - Gluten-free


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


  1. I personally like to spray olive oil into a mug before baking in it for easier removal after baking.
  2. Mix all ingredients together in a mug.
  3. Microwave for 60 to 90 seconds, until "done". In my microwave this muffin takes 90 seconds to cook perfectly.
  4. 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.
  5. Optional: top the muffins with this vegan, paleo 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


Shared at: Allergy Free Thursday












24 thoughts on “Low Carb Pumpkin Muffin in a Mug – Paleo

  1. Yum!! Can’t wait to try it! Love mug cakes…especially pumpkin flavour. I rarely use my microwave anymore either. The most work I get out of it is from the timer lol.

    1. Hi Myra!

      I gotta say, I was totally surprised on how much I’ve enjoyed my first mug cake! I found the “crumb” on it to be pretty spectacular for a grain-free bread too! Especially when I slice it into 3 slices, and toast the slices under the broiler, and top ’em with a little goat milk butter. xx

    1. Hi Shirley!!

      Thanks so much for stopping by! If you do get a chance to mix one of these muffins up, I hope you enjoy it too! I love them sliced up and toasted, then slathered with butter (I use goat milk butter). ♥

  2. Thank you so much for sharing your amazing recipe with us at Allergy Free Thursdays! It was the most popular link, so we’re all featuring it at this week’s party. 🙂

  3. Andrea, These look gorgeous, but alas! No microwave! I’m wondering very much about what might be achieved in the Instant Pot… thinking back to my days as a Girl Guide, when I used to make lovely steamed puddings in a cup, and wondering whether it might just be possible to get a similar result in the IP…

    Yesterday I listened to the ‘Saving Time in the Kitchen’ podcast that you did with Eileen over on Phoenix Helix and I loved it, from beginning to end. Thanks for sharing your story and knowledge and passion for all things foraged!

    1. Hi Angie!

      I also didn’t own a microwave for the longest time, but just got a $10 used one so I could add some “mug in a muffin” recipes to my next cookbook, as they are popular with so many folks. As I noted above I didn’t get the best results when I used the oven to “bake” these, so can’t recommend it that way. I’m afraid the IP might yield similar soggy results with this particular recipe, but I’m bet there is a lovely AIP pumpkin treat Instant Pot recipe out there somewhere, unless you come up with one first. xx

      ps: I am honored that you listed to the Podcast. ♥

  4. Hi there! I know most of these comments are from 2016, but I’ve just disovered your page and I’m loving this recipe! I don’t have a microwave either but I baked them in my toaster oven for 30 minutes in silicone muffin cups then I popped them out & flipped them over onto a baking sheet and baked for another 20 minutes. They turned out crispy on the outside and moist on the inside! Thanks for the recipe!

    1. Hi Amy!

      Thanks so much for the great feedback! I’m glad you found a way to adapt it for baking! I am literally on my way to the kitchen to test another mug in a muffin recipe, this time an egg-free chocolate lava cake. xx

    1. Hi Maria,

      I haven’t had much success with the vegan, egg-free, mug muffins I have been experimenting with! I keep trying! As soon as I come up with an egg-free, grain-free mug muffin I would love to share the recipe on this blog. xx

    2. I do have a recipe for a vegan persimmon pie that I love this time of year! It’s paleo too. It’s kinda like a pumpkin pie, but made with Fuyu persimmons instead.

    1. Hi Dani!

      You can try replacing the almond flour, but coconut flour and almond flour are Not interchangeable 1:1, so if you tried using a little more more coconut flour, you’d have to change the whole recipe. Maybe try searching for a nut-free pumpkin mug muffin, so you don’t have to experiment?

      If I come up with a nut-free version in the future, I will be sure to post it. It usually takes me more than a few tries experimenting with new recipes before they come out just right. Cheers!

  5. Just made this and it is FREAKING DELICIOUS! Thanks so much for doing the work to figure it out and then sharing with the rest of us!

    1. Hi Amy,

      Most “baking powder” isn’t considered a Paleo ingredient, since it often contains cornstarch. And baking powder isn’t allowed on most of the gut healing diets I cater my recipes to, like the SCD diet, GAPS diet, and AIP protocol. Instead I use baking soda and still get great results! When I really want an extra lift I will also add in pure cream of tartar or a little lemon juice to react with the baking soda.

      But if you want to use baking powder instead, go for it. I’m assuming you’d bump up the measurement closer to 1/2 teaspoon baking powder?

  6. This is the best muffin in a mug that I have ever had! I’ve tried quite a few. It has just the right amount of moisture. The sweetness isn’t overwhelming and it doesn’t feel grainy. Very good! Thanks for sharing.

  7. Ditto Amanda!!! I did not have any canned pumpkin so used applesauce instead. I was so excited to have something yummy to eat that I just about inhaled it. Can’t wait to get some canned pumpkin! The texture is a dream! Thank you soooo much!

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