Healthy Pumpkin Mug Cake

by | Oct 26, 2021

If you love pumpkin and sweets then you have to try this easiest, healthy pumpkin mug cake! Filled with oat flour, fresh pumpkin purée, and Purecane Baking Sweetener with zero added sugars.

Close up of mug cake with chocolate chips and walnuts on top

Disclosure: This post is sponsored by ​Purecane™. All opinions are my own; I never feature a brand that I don’t love!

What is a mug cake?

Mug cakes are essential just as they sound — a cake made in a coffee mug. It’s as simple as combining ingredients in this mug and microwaving to achieve a light and fluffy cake for one.

My protein mug cake has been trending around the internet for a reason. Mug cakes make dessert quick-and-easy so you can satisfy your craving in a flash! 

For this fall-inspired mug cake we are using pumpkin as the star.

Golden spoon with a bite of cake

Is pumpkin healthy?

Yes! Pumpkin is packed with important nutrients that can help support our immune system, eye sight, and weight management. If you are buying it canned, just be sure to choose 100% pure pumpkin purée instead of pumpkin pie filling. This helps decrease unnecessary added sugars.

Pumpkin is packed with vitamin C, which supports our immune system by helping with functions such as getting rid of harmful bacteria

Pumpkins are also chock-full of a nutrient called Beta-carotene which is converted to Vitamin A in the body. Vitamin A helps protect our cornea from damage as well as contributes to better low light vision.

Pumpkin can be beneficial for weight management too because it’s largely made up of water (about 90%)! This makes it low in calories while remaining rich in vitamins and minerals. Try adding pumpkin to soups, energy bites, and pumpkin cake in a mug! 

Ingredient on white backdrop

How do you make this healthy pumpkin mug cake?

  • Start by gathering your ingredients. This recipe calls for wholesome ingredients like pumpkin puree, oat flour, festive spices, and Purecane’s zero-calorie baking sweetener.
  • Then, add everything to a mug. Stir and incorporate all of the oat flour and baking powder before microwaving.
  • Serve with desired toppings. I love adding over more chocolate chips and/or walnuts for extra flavor and crunch. I also love serving this mug cake with whip cream or dairy-free coconut whip cream over top. This tends to give it more of a pumpkin pie feel.

What is Purecane sweetener? 

Purecane is a zero-calorie sweetener that can be used as a 1:1 replacement for sugar, making it perfect to sweeten your favorite baked goods, morning coffee, or happy hour cocktails without any calories or carbs.

What I love most about Purecane is it contains no artificial chemicals and doesn’t have a bitter aftertaste. Instead it’s main ingredient is erythritol, which is produced by a natural fermentation process. It also contains an ingredient called Reb M (Rebaudioside M) which is found naturally in the stevia leaf. The FDA considers erythritol and Reb M as “generally recognized as safe” (GRAS). This means it can be used without worrying about any harmful side effects. 

Whipped cream on top of pumpkin mug cake

What are the health benefits of Purecane?

Erythritol contains 70% of the sweetness of sugar but contains just 0.24 calories per gram, making the calories almost negligible. Reb M also contains zero calories without any aftertaste. This sweetener blend is perfect to help you stay on track during the holiday season by swapping the sugar in some of your indulgent sweets with a lower calorie, lower sugar alternative like Purecane. 

Unlike most sugars, erythritol has no effect on insulin and blood sugar levels. This makes it a good choice for those with diabetes trying to stabilize their blood sugars. It may also be helpful for weight management by satisfying a sweet tooth without excess calories or added sugars. 

Purecane has a full line of sweeteners including it’s Baking Sweetener (white sugar replacement), Brown Sweetener (white sugar replacement), Confectioners Sweetener (powdered sugar replacement), and travel-friendly Sweetener Packets. Plus, all products are vegan, gluten-free, and zero-glycemic, making them perfect to fit to all kinds of dietary preferences.

You can purchase Purecane products online at and!

Pumpkin cake in a small white coffee mug
Healthy Pumpkin Mug Cake

Healthy Pumpkin Mug Cake

Yield: 1 mug cake
Prep Time: 4 minutes
Cook Time: 1 minute
Total Time: 1 minute

This healthy mug cake is filled with oat flour, fresh pumpkin purée, and fall spices. Simply mix and microwave to reveal a sweet treat for one.


  • Cooking spray
  • 2 tablespoons pumpkin puree
  • 3 tablespoons oat flour
  • 1 tablespoons Purecane Baking Sweetener
  • 1 tablespoon dark chocolate chips or chopped walnuts, plus more for topping
  • 1 tablespoon milk of your choice (almond milk, soy milk, oat milk)
  • 1 teaspoon creamy peanut butter
  • 1/4 teaspoon pumpkin pie spice or cinnamon
  • 1/4 teaspoon baking powder


  1. Spray a coffee mug or ramekin with cooking spray.
  2. Add all ingredients to mug and stir until combined into a batter-like consistency. 
  3. Microwave for 60-75 seconds. Then, let cool for 30 seconds. Batter should be mostly dry to the touch and have a cakey texture. 
  4. Enjoy with more chocolate chips or walnuts over top, if desired.*


*I also love serving this mug cake with regular or dairy-free whip cream over top to give it more of a pumpkin pie feel.

Nutrition Information:
Yield: 1 Serving Size: 1 mug cake
Amount Per Serving: Calories: 180Total Fat: 9gSaturated Fat: 1gSodium: 130mgCarbohydrates: 21gFiber: 4gSugar: 1gProtein: 6g

Did you make this recipe?

Mention @cheerfulchoices or tag #cheerfulchoices

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Healthy pumpkin mug cake

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