3-Minute Pumpkin Mug Muffin (Paleo, Vegan, Nightshade free, Sugar Free)

I’ve been making this quick and easy pumpkin mug muffin for a couple years now, but I’ve never shared it. Mostly because I always make it at 10 pm at night for dessert and there isn’t exactly quality lighting at that time. I finally got myself together and made this during the day so I could take some pictures and share the full recipe with all of you.


By now, you probably know that I can’t go to sleep without dessert at the end of the day. And if I haven’t had time to bake something that week, this is my go-to! It’s quick, easy, and healthy. It does the job! There is no added sugar or nasty ingredients and you can top it with whatever you like to really make it your own.

It is made in the microwave (I know, I know, THE MICROWAVE!), but, honestly, sometimes convenience for the sake of a meal is more important.


3-Minute Pumpkin Mug Muffin

Serves 1


-1 tbs. coconut flour

-1 tbs. tapioca or arrowroot starch or cassava flour

-1 tbs. vanilla protein powder (I use Nuzest, but other varieties should work)*

-1/8 tsp. baking soda

-1 tsp. apple cider vinegar

-1 rounded tbs. canned pumpkin puree or half a small mashed banana

-1/4 cup non-dairy milk or water

-Optional toppings: coconut cream, coconut butter, berries, shredded coconut, nuts or seeds/butters, chocolate chips

*If you don’t have protein you can use tiger nut flour for an AIP version or you could try almond flour, although I can’t vouch for this variation

Mix all dry ingredients together in a bowl or mug.

Add the apple cider vinegar and gently mix so that mixture bubbles slightly

Add the remaining ingredients (pumpkin and liquid of choice) and mix well to combine.

Using the back of the spoon, smooth out the top of the “muffin” then microwave for about 3-3.5 minutes until cooked through.

Top with whatever you like and enjoy this easy, healthy treat!


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