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My Pumpkin Spice Protein Mug Cake [High Protein, Low Sugar]

It's spooky season, which means it's time to enjoy a little sweet treat!👻

If you're working toward a weight loss or wellness goal, your treat can taste amazing AND help you feel amazing, too. No sugar hangovers, here!

Today, I'm sharing my high protein Pumpkin Spice Mug Cake. This mug cake has zero grams of added sugar and is packed with 26 grams of complete protein! You can whip this up as a dessert or make it as your break-fast. However, if opting for this as a break-fast, I recommend adding 1-2 Tbsp. of peanut or almond butter to the topping to ensure you get enough high quality fats to help keep you satiated throughout the day.

If you want to make this treat a little sweeter, you can add stevia or monk fruit to your liking. Both of these sweeteners are naturally zero sugar, making these the best options while working toward a weight loss or wellness goal. I prefer cooking with THIS monk fruit brand. Although if you're sensitive to sugar alcohols, you might want to opt for a pure monk fruit or stevia sweetener.

However, if you're like me, then the zero sugar whipped cream is all you'll need for this spooky treat to hit the spot!🎃

Scroll down for my Pumpkin Spice Protein Mug Cake recipe!

Psssst - need some zero sugar protein powder for this recipe? Checkout my pasture-raised, zero sugar protein powder HERE.

pumpkin mug cake healthy high protein

Pumpkin Spice Protein Mug Cake

Serves 1

Base Ingredients:

  • 2 scoops Autumn's Vanilla Protein Powder

  • 2 Tbsp. almond or coconut flour

  • 1 egg or 1 chia egg*

  • 1/4 ripe banana, mashed

  • 1/4 cup pumpkin puree

  • 2 Tbsp. coconut, almond or whole milk

  • 1/2 tsp. vanilla extract

  • 1/2 tsp. pumpkin pie spice

  • 1/4 tsp. baking powder

  • coconut oil/ghee/butter for greasing the mug


  • zero sugar whipped cream (THIS is my homemade whipped cream recipe)

  • pumpkin pie spice

  1. Grease the inside of your microwave-safe mug with a little butter, coconut oil or ghee (to prevent sticking).

  2. Combine all base ingredients in a small bowl or directly in your oven/microwave safe mug. If using a bowl, transfer the mixed ingredients to your mug.

  3. Microwave for 1 minute. Use a toothpick or a knife to check that the mug cake is cooked all the way through (it should come out clean). If not, cook for another 30 seconds, or until done.

  4. Remove and allow to cool for 5 minutes.

  5. Top with zero sugar whipped cream and additional pumpkin pie spice.

*To make a chia egg, combine 1 tbsp. chia seeds (or flax seeds) with 3 Tbsp. warm water. Allow for this to sit at least 1 minute before using in the recipe.

Note: If using an oven, preheat oven to 350°F and bake in about a 3.5 inch ramekin (to ensure it's oven safe) for 25 to 30 minutes. Remove and allow to cool for about 3 to 5 minutes before adding the toppings.

Head over HERE to grab Autumn's Protein Powder today!!

pumpkin mug cake healthy high protein

pumpkin mug cake healthy high protein

pumpkin mug cake healthy high protein

❤️ Autumn

Autumn Elle Nutrition

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

17,694 views4 comments


Delicious! I added additional pumpkin purée and omitted the banana, then garnished it with coconut cream. In addition, I utilized a chia egg as an ingredient, which resulted in a little increased microwave cooking time. However, the end result was really delicious. geometry dash lite

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Anjoli Aisenbrey
Anjoli Aisenbrey
Oct 24, 2023

So yummy! I used extra Pumpkin purée and No banana and topped with coconut cream! I also used a chia egg and it took a little longer to microwave but so yummy. I will be making again. Thank you!!

Replying to

Yay! So happy you loved it! :)

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