October 14, 2015


I’ve been craving pumpkin pie like no other! Good thing this Pumpkin Protein Mug Cake satisfies my cravings, fit my macros, and is ready in less than 5 minutes. BAM. Cake, get in my mouth! This cake is satisfying enough to replace one of my regular meals, or have as an extra meal on leg day. Not sure if I love leg day because it’s super hard core, or simply because I get to eat more. Hmmmm…

Okay, back to the topic at hand. This cake was super easy to throw together and uses very basic ingredients (besides pumpkin, which in itself is pretty ummm… BASIC haha).


Which protein powder works best?

I’m so glad you asked. Any whey protein powder will work in this recipe, but some work better than others. Whey blends combining whey isolate, casein, and milk protein are the very best for baking! I used Quest Protein Powder in Vanilla Milkshake. Whey concentrate would be my second choice. Whey isolates are the absolute worst for baking! They tend to make baked goods spongey and dry because they have zero fat. This said after 5 years of baking with various whey protein brands…

You could also try a vegan protein in this recipe, but you will probably need extra liquid since plant-based protein powders tend to be more absorbent.


Sweetener substitutions

I have been using the same organic stevia and erythritol blend for years! This sweetener is calorie-free and twice as sweet as sugar with no bitter aftertaste. A bag lasts twice as long as most brands, which of course means money saved.

You can also use erythritol, monk fruit, or baking stevia, but you’ll need twice as much (two tablespoons). Feel free to use coconut sugar or raw sugar but this will increase the calories, carbs, and sugar.


Flour substitutions

I used coconut flour to keep the carbs down, you can substitute twice as much (one-quarter cup) of the following flours: all-purpose flour, brown rice flour, cake flour, cassava flour (Paleo), oat flour (oats blended into flour), gluten-free baking flour, sorghum flour, spelt flour, or whole wheat pastry flour.


Other substitutions

There is no substitute for pumpkin in this recipe, but I assume if you don’t like pumpkin you’re not making this one!

That said, you can substitute the individual spices of cinnamon, nutmeg and ginger for one half teaspoon of pumpkin pie spice.

You can also swap the egg whites for one and a half tablespoon of ground flaxseed plus three tablespoons of warm water if you’re allergic to eggs. A vegan egg replacer would also work!

Here’s the printable recipe for this Pumpkin Protein Mug Cake! Please comment below if you try it 😉

This post contains affiliate links.

Pumpkin Protein Mug Cake

This pumpkin protein mug cake is high protein, low fat, gluten-free, and tastes like dessert! The perfect healthy sweet snack.
Course Dessert
Prep Time 5 minutes
Cook Time 2 minutes
Servings 1 serving
Calories 268kcal


  • 20 g vanilla or cinnamon whey protein blend* I used Quest brand in Vanilla Milkshake
  • 2 tbsp. coconut flour*
  • 1 1/2 tsp. calorie-free sweetener* I used on that's twice as sweet as sugar
  • 1/4 tsp. baking powder
  • 1/4 tsp. ground cinnamon*
  • 1/8 tsp. ground nutmeg*
  • 1/8 tsp. ground ginger* or use 1/2 tsp. pumpkin pie spice
  • 1/3 cup canned 100% pure pumpkin
  • 3 tbsp. egg whites*
  • 2 tbsp. unsweetened cashew milk or milk of choice
  • 1/4 tsp. pure vanilla extract

Toppings (optional)

  • 1 tbsp. sugar free pancake syrup or maple syrup
  • 1 tsp. almond butter or pumpkin spice nut butter
  • 2 tbsp. whipped topping


  • Whisk together dry ingredients (through spices) in a small mixing bowl.
  • Mix in wet ingredients (through vanilla) until no dry clumps remain.
  • Lightly spray an oversized coffee mug with cooking spray, and spoon batter in.
  • Microwave for 1:45-2:00 minutes (I used a 1000W microwave).
  • Dump out cake onto a small plate to cool.
  • Meanwhile, combine syrup and nut butter (optional) to make your sauce.
  • Smother cake with sauce and whipped topping. Enjoy!


Calories (with toppings): 268kcal, Fat: 8.6g, Sat fat: 4.0g, Carbs: 22g, Fiber: 9g, Sugar: 7g, Protein: 26g, Sodium: 324mg
Calories (without toppings): 192kcal, Fat: 3.1g, Sat fat: 2.1g, Carbs: 17g, Fiber: 9g, Sugar: 5g, Protein: 24g, Sodium: 296mg

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