October 5, 2016

Recipe: Pumpkin Spice Mug Cake


This festive fall treat serves up pumpkin with a recipe that can be made in minutes.

The annual pumpkin craze is officially upon us! From pumpkin spice lattes to pumpkin butter and even pumpkin spice marshmallows, these products are exploding and have already made their seasonal home on grocery store shelves. If you have hopped on the pumpkin train, you’re in for a sweet treat.

Traditional mug cake recipes typically include egg, vegetable oil and granulated white sugar, adding calories and fat that that aren’t waistline friendly. This healthier version omits both the egg and oil, and calls for unsweetened applesauce and a hint of brown sugar for sweetness. While this recipe also features canned pumpkin, an item that is available year-round, fresh pumpkin puree can also be used given the fall season. A perfectly portioned treat for one, this recipe yields a warm, moist cake that’s ready in less than 2 minutes.

Pumpkin Spice Mug Cake
Recipe Type: Dessert
Author: Adapted from Eat Yourself Skinny
Serves: 1 serving
  • 2 tablespoons all-purpose white flour + 2 tablespoons whole-wheat flour
  • 1/2 teaspoon baking powder
  • 1 teaspoon brown sugar
  • 1/8 teaspoon cinnamon
  • 1/4 teaspoon pumpkin pie spice
  • 1/4 cup canned pumpkin puree
  • 1 teaspoon unsweetened applesauce
  • 2 tablespoons almond milk
  • 1/4 teaspoon vanilla extract
  • 1 tablespoon mini chocolate chips
  1. In a microwave-safe coffee mug, whisk together flour, baking powder, brown sugar, cinnamon and pumpkin pie spice.
  2. Add in pumpkin puree, almond milk, applesauce, vanilla extract and chocolate chips. Mix thoroughly.
  3. Heat on high for 1 minute and 15 seconds.
  4. Allow to cool slightly. Enjoy!
Serving size: 1 mug Calories: 173 Fat: 4 grams Saturated fat: 2 grams Trans fat: 0 grams Carbohydrates: 34 grams Sugar: 11 grams Sodium: 366 milligrams Fiber: 5 grams Protein: 4 grams Cholesterol: 0 milligrams
Tips: Other types of dairy or non-dairy milk such as soy, coconut or cashew milk can be substituted in place of the almond milk. Also, try adding a tablespoon of chopped walnuts or pecans for a flavorful crunch and addition of healthy fats.

Lindsay MacNab, MS, RD, is a registered dietitian, health nut and deep dish pizza addict from Chicago. She was a 2015-2016 dietetic intern at Vanderbilt University Medical Center.