Creamy • Fluffy • 25–35g Protein • Ready in 5 Minutes
📝 Quick Description
This Pumpkin Pie Mug Cake tastes like the inside of a pumpkin pie — soft, lightly sweet, warmly spiced — but boosted with protein from Greek yogurt and protein powder.
Perfect for:
• High-protein dessert
• Post-workout treat
• Nighttime sweet craving
• Fall breakfast option
• Single-serve comfort food
No crust needed.
No oven required.
No white sugar overload.
⏱ Servings & Timing
• Serves: 1 large mug
• Prep Time: 3 minutes
• Cook Time: 90 seconds – 2 minutes
• Total Time: 5 minutes
🛒 Ingredients
🎃 Base
• ½ cup pumpkin puree (not pumpkin pie filling)
• 1 large egg
• 2 tbsp plain Greek yogurt
• 1 scoop vanilla protein powder
• 1–2 tbsp almond flour (for texture)
• 1 tbsp maple syrup or monk fruit sweetener
• ¼ tsp baking powder
• ½ tsp pumpkin pie spice
• ¼ tsp cinnamon
• Pinch salt
• ½ tsp vanilla extract
🧁 Optional Toppings
• Whipped Greek yogurt
• Sugar-free whipped cream
• Extra cinnamon
• Crushed pecans
• Dusting of powdered monk fruit
👩🍳 Step-By-Step Instructions
1️⃣ Mix the Batter
In a bowl or directly in a large microwave-safe mug:
Add:
• Pumpkin puree
• Egg
• Greek yogurt
• Sweetener
• Vanilla
Whisk until smooth.
2️⃣ Add Dry Ingredients
Stir in:
• Protein powder
• Almond flour
• Baking powder
• Pumpkin spice
• Cinnamon
• Salt
Mix until fully combined.
Batter should be thick but smooth.
If too thick → add 1 tbsp milk.
3️⃣ Microwave
Microwave 90 seconds.
Check center.
If still slightly wet → microwave in 15-second increments.
Do not overcook or it becomes rubbery.
The top should rise and feel springy.
4️⃣ Let It Rest
Let sit 1–2 minutes.
Texture firms slightly as it cools.
5️⃣ Add Toppings
Top with:
• Greek yogurt “cream”
• Cinnamon dusting
• Light drizzle maple syrup
💪 Nutrition (Approximate)
Calories: 300–350
Protein: 30–35g
Carbs: 20–25g
Fat: 8–12g
Fiber: 4–6g
High protein + moderate carbs = balanced and satisfying.
