Gluten Free + Keto Pumpkin Spice Mug Cake

Liz Smith

I’ll be the first to admit, I’m a sucker for pumpkin. Once september October comes around, I’m thinking of all the recipes I can make that aren’t extremely unhealthy and bring out that festive, cozy mood (since sweaters don’t work for me this time of year, I do what I can when it’s October and 80+ degrees here in San Diego…) 

After reading this book and doing a few rounds of the fasting mimicking diet, I actually haven’t craved much sugar – and thankfully, my desert-loving boyfriend hasn’t either. Him and I both have been sticking to low sugar and keto-friendly options whenever possible. So, naturally, I wanted to find a recipe for those times when I craved something festive and just sweet enough, all without making me feel like crap or feel inflamed. 

So, I bring you to you… not just one, but two pumpkin mug cake recipes. 

Why two? Well, if you’re not on the keto bandwagon, want something easy + gluten-free and live close to Trader Joe’s, recipe #2 is for you. And if you’re more of the baking type and want something that’s keto, #1 is for you. 

Why mug cakes? Well, they’re perfect for the times when you want to bake without the temptation of eating the whole batch. #guilty.

If you love pumpkin desserts as much as I do, you are going to love making either of these fast and simple pumpkin mug cakes. Both recipes come out extremely fluffy, just sweet enough and perfectly spiced. And if you’re a horrible baker like I am, these are both fool-proof (and because of my lack of baking skills, I try to make sure everything on here is.)

Keto Gluten-Free Pumpkin Mug Cake | The Hive

Is pumpkin keto-friendly?

Winter squash is usually considered pretty high carb. But pumpkin, on the other hand, is on the lower end of the scale. One cup of cooked butternut squash contains 22g of carbs, a cup of cooked pumpkin has only 12g of carbs. Given that a typical serving of pumpkin is much less than a cup, it can definitely easily be worked into keto recipes. 

Almond flour is the ingredient that makes recipe #1 keto-friendly. You can always swap out the almond flour for any gluten-free flour of your choosing, but the almonds are what keep it low-carb. 

Want to give one of these a shot? Let me know how your pumpkin mug cake turns out in the comments below!

Keto pumpkin mug cake


  • 2 tbsp melted butter
  • 1 egg
  • 2 tbsp pumpkin puree
  • 1/4 c almond flour
  • 2 tbsp monk fruit sweetener 
  • 1/2 tsp baking powder
  • 1 tsp pumpkin pie spice (If you don’t have it, use 1/4 tsp cinnamon, 1/8 tsp nutmeg, 1/8 tsp ginger, pinch cloves)
  • pinch salt


  1. In a large, microwave-safe mug, add melted butter, egg, and pumpkin puree. Mix thoroughly.
  2. Add the dry ingredients: almond flour, monk fruit, baking powder, spices, and salt and mix well.
  3. Microwave on high for 60-90 seconds. Depending on your microwave and the size of your mug, the cooking time will vary. If after 90 seconds, your mug cake is still undercooked, microwave it for an additional 30 seconds.
  4. Optionally – top with keto whipped cream and a sprinkle of cinnamon or extra spi

Three-Ingredient, Trader Joe’s Gluten-Free Mug Cake


  • 1/4 c Trader Joe’s Gluten-Free Pumpkin Bread and Muffin Mix
  • 2 tbsp melted butter
  • 1 egg


  1. In a microwave-safe mug, beat melted butter and egg thoroughly. 
  2. Add in your Trader Joe’s mix and blend together, until no lumps are present.
  3. Microwave on high for 60-90 seconds – it should be risen and fluffy.
  4. Optional: top with whatever your heart desires! You can also add in a few tablespoons of chocolate chips for a sweeter treat.


  • BE CAREFUL getting the mug out of the microwave, even if its microwave-safe – it’ll be HOT.
  • Depending on your microwave and the size of your mug, the cook time will vary. If after 90 seconds, your mug cake is still undercooked, microwave it for an additional 15-30 seconds.
  • You can use any other gluten-free flour in the recipe, although almond meal is what keeps it keto-friendly.

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Editor’s Note: This article is not medical advice. We encourage you to consult with your trusted healthcare provider before making any decisions regarding your health & wellbeing. There are also some affiliate links throughout the article -The Hive uses commission from our affiliate advertisers (not from you) to fund operations of the business.