Pumpkin Spice Protein Mug Cake (Refined Sugar-Free, Ready in 3 Minutes

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I used to not be a big fan of pumpkin desserts, but lately I’ve been loving them. When fall hits, I start craving especially cozy, sweet treats. This Pumpkin Spice Protein Mug Cake has become one of my favorites because it’s warm, fudgy, and made without refined sugar or flour. It’s also packed with protein, so it makes the perfect quick snack or post-workout treat. Plus, it comes together in just a couple of minutes, no baking needed!

For more pumpkin spice treats, try making a batch of my vegan pumpkin spice mummy cookies or Pumpkin Spice Protein Energy Balls.

• Ready in 3 minutes!
• Naturally Sweet: Made without refined sugar.
• High in Protein: Helps keep you full and satisfied.
• Full of Fall Flavor: Cozy pumpkin spice in every bite.

• 2 tbsp pumpkin purée (not pumpkin pie filling)
• 1 tbsp nut or seed butter (sunflower, almond, or cashew). I used almond butter.
• 1 tbsp maple syrup (or sugar-free syrup)
• 2 tbsp milk of choice (optional, if mix seems dry). I used almond milk.
• 1 scoop chocolate or flavor of your choice protein powder
• 1 tbsp almond flour (or oat flour)
• 1½ tsp pumpkin pie spice
• ¼ tsp baking powder
• Pinch of sea salt
• 1 tbsp no sugar added dark chocolate chips (plus more for sprinkling on top)

Time needed: 3 minutes

1. Mix Ingredients

   In a small bowl or mug, whisk together all the ingredients until a thick batter forms.

2. Microwave or Bake

   Microwave for 45–60 seconds, or bake in a ramekin at 350°F (175°C) for 10–12 minutes,

   
   

   until the top is just set but the center is still a little gooey.

• Watch cook time: Over-microwaving or baking will dry it out — check at 45 seconds. It’s better to slightly undercook than overcook.

  
  

• Adjust moisture: Protein powders vary. Add 1 tbsp milk at a time if your batter is too thick. I added almond milk to mine.

  
  

• Use quality pumpkin: Pure pumpkin purée (not pumpkin pie filling) gives the best flavor.

  
  

• Boost texture: Add a sprinkle of oats or crushed nuts for crunch.

  
  

Leave a review and star rating to let me know what you think.

• Calories: 240

  
  

• Protein: 20g

  
  

• Carbs: 20g

  
  

• Fat: 9g

  
  

• Fiber: 4g

  
  

• Sugar: 6g

Note: Nutritional information is approximate and may vary based on specific ingredients used.

No, use plain pumpkin purée. Pie filling has added sugar and spices which will change the flavor and texture.

Yes! Use a small ramekin and bake at 350°F for 10–12 minutes until set.

The mug cake is best fresh, but you can prep the dry mix in a jar and add the wet ingredients when ready.

Yes! Use a plant-based protein powder, dairy-free milk, and chocolate chips.

• Fudgy Protein Brownie Mug Cake
• Easy Dubai Chocolate Protein Brownie Mug Cake

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