This High Protein Pumpkin Pecan Mug Cake is the ultimate cozy treat, packed with flavor and protein. A mix of unsweetened apple sauce, canned pumpkin purée, and a hint of vanilla extract creates a moist and fluffy base. Blended with almond flour, vanilla protein powder, and warming pumpkin pie spice, each bite is like fall in a mug. Top with chopped pecans and pumpkin seeds for added crunch, and drizzle with melted dark chocolate chips for a decadent finish. Ready in minutes, it's the perfect high-protein snack or dessert!
INGREDIENTS
1/4 c unsweetened apple sauce (I used a kid single serve)
1/4 c canned pumpkin purée
1 egg (or flax egg)
dash of pink salt
1/4 tsp vanilla extract
3 T almond flour or 1 T coconut flour
2 T vanilla protein powder
1/4 tsp baking powder
1/2 tsp pumpkin pie spice (or cinnamon, nutmeg, cloves)
desired chopped pecans and pumpkin seeds to top
-
Icing - 2 T dark chocolate chips
STEPS
In a sprayed large coffee mug or cereal bowl combine ingredients in order as listed. Stir well and microwave for 1 1/2 - 2 minutes. I stopped at min and opened the microwave door to let the batter go back down so it doesn’t over flow. I did a bowl and it took 2 minutes. Just watch it. I like mine a little gooey and not overdone. While it cools, make a chocolate icing and top with pecans halves and pumpkin seeds for an extra added crunch mouth party. I topped mine with course sea salt too.
-
Icing: Microwave chocolate chips in a glass bowl for 1-2 min. Remove and stir well. Lily’s sweets and Ghirardelli 65% are my two favorites.
🍑Nourishment Breakdown
PROTEIN powder, egg
FAT egg, almond flour, dark chips
FIBER none or coconut flour
CARB/STARCH apple sauce, pumpkin
Macros:
with almond flour & icing: 355cal/21fat/20carb/4fiber/20pro
with coconut flour & icing: 265cal/11fat/20carb/4fiber/18pro
High Protein Pumpkin Pecan Mug Cake
Ingredients
- 1/4 c unsweetened apple sauce (I used a kid single serve)
- 1/4 c canned pumpkin purée
- 1 egg (or flax egg)
- dash of pink salt
- 1/4 tsp vanilla extract
- 3 T almond flour or 1 T coconut flour
- 2 T vanilla protein powder
- 1/4 tsp baking powder
- 1/2 tsp pumpkin pie spice (or cinnamon, nutmeg, cloves)
- desired chopped pecans and pumpkin seeds to top
- 2 T dark chocolate chips
Steps
- In a sprayed large coffee mug or cereal bowl combine ingredients in order as listed. Stir well and microwave for 1 1/2 - 2 minutes. I stopped at min and opened the microwave door to let the batter go back down so it doesn’t over flow. I did a bowl and it took 2 minutes. Just watch it. I like mine a little gooey and not overdone. While it cools, make a chocolate icing and top with pecans halves and pumpkin seeds for an extra added crunch mouth party. I topped mine with course sea salt too.
- Icing: Microwave chocolate chips in a glass bowl for 1-2 min. Remove and stir well. Lily’s sweets and Ghirardelli 65% are my two favorites.
Nourishment Breakdown
Calories
355Fat
21 gStarch/Carbs
20 gProtein
20 gFiber
4 gwith almond flour & icing
PROTEIN powder, egg
FAT egg, almond flour, dark chips
FIBER none or coconut flour
CARB/STARCH apple sauce, pumpkin