Pumpkin Spice Protein Mug Cake (Refined Sugar-Free, Ready in 3 Minutes)
A soft, fluffy pumpkin spice mug cake packed with protein, warm fall spices, and gooey chocolate chips ready in under 3 minutes! It’s refined sugar-free, gluten-free, and perfect for a quick cozy dessert or post-workout treat.
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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, No-Bake Pumpkin Banana Yogurt Protein Bark (High-Protein & Gut-Friendly) or Pumpkin Spice Protein Energy Balls.
If mug cakes are your thing, check out my Fudgy Protein Brownie Mug Cake, Snickers Protein Mug Cake or Easy Dubai Chocolate Protein Brownie Mug Cake next. All are packed with protein and come together in minutes!
Why You’ll Love This Pumpkin Spice Protein Mug Cake
What You’ll Need
Pumpkin Spice Protein Mug Cake Ingredients (serves 1)
Step-by-Step Instructions to Make My Pumpkin Spice Protein Mug Cake
Time needed: 3 minutes
- Mix Ingredients
In a small bowl or mug, whisk together all the ingredients until a thick batter forms.
- 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.
I’d love to hear how your baking turned out!
Leave a review and star rating to let me know what you think.
Don’t forget to tag me on Instagram so I can see and share your creations @thesprinkledcakery!
Macros per Pumpkin Spice Mug Cake
- 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.
Frequently Asked Questions
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.
More Mug Cake Recipes You’ll Love:
Pumpkin Spice Protein Mug Cake (Refined Sugar-Free, Ready in 3 Minutes)
Equipment
- 1 Small bowl or mug
- 1 microwave or can use the oven
Ingredients
- 2 tbsp pumpkin purée not pumpkin pie filling
- 1 tbsp nut or seed butter I used almond butter
- 1 tbsp maple syrup or sugar-free syrup
- 2 tbsp milk of choice optional, if needed. I used almond milk
- 1 scoop chocolate or flavor of your choice protein powder
- 1 tbsp almond flour or oat flour
- 1 ½ tsp pumpkin pie spice
- ¼ tsp baking powder
- Pinch of sea salt
- 1 tbsp dark chocolate chips no sugar added, plus more for sprinkling on top
Instructions
- In a small bowl or mug, whisk together all the ingredients until a thick batter forms.
- Microwave for 45–60 seconds, or bake in ramekin at 350°F (175°C) for 10–12 minutes, until the top is just set but the center is still a little gooey.
- Cool slightly and enjoy warm!
Notes
Nutrition & Macros (Approximate)
- Calories: 240
- Protein: 20g
- Carbs: 20g
- Fat: 9g
- Fiber: 4g
- Sugar: 6g (Values vary based on protein powder and syrup used.)
Ohh this looks delicious! I love mug cakes, so easy and tasty. And the pumpkin spice is perfect for this season, I’ll definitely try this (love that it’s vegan too hehe).
Thank you! Mug cakes are the best for a quick treat. Hope you love this cozy pumpkin version!
This pumpkin spice protein mug cake recipe looks lovely and delicious. Got to try it soon.
Thank you! Let me know what you think of it when you do!
What a great idea, this looks delicious! Can’t wait to try it for pumpkin season 🙂
Thank you! Hope you love it as much as I do!
Saved this one, love mug recipes. Thank you for sharing.
Me too! They’re the perfect quick & healthy treat!
I love an easy treat! THANK YOU for including oven instructions. We don’t use the microwave, so that’s awesome!
I get it. I try to avoid the microwave in our home too. I hope you love the oven version!
Yum!! I love how simple this is to make.
Simple & delicious! The best kind of treats 🙂
This sounds delicious! I have always enjoyed making a mug cake. They are the perfect size!
Thank you! I totally agree, mug cakes are the perfect single-serve treat when you want something sweet without all the fuss!
This recipe looks amazing! I love that it’s quick, healthy, and pumpkin spice-flavored — perfect for a cozy treat. Can’t wait to try it out this week!
Thank you so much! I hope you love it — it’s the perfect cozy treat for pumpkin season and comes together in minutes!
I used to love mug cakes! i like them because they aren’t as sweet as store bought cakes. This blog makes me want to get back into making some. Can any be flourless?
I totally get that, mug cakes are a great quick treat! You could try skipping the almond flour and adding an extra half scoop of protein powder or a little more nut butter instead. The texture might be a bit denser but still delicious! Let me know how it turns out if you do!