Flourless Pumpkin Mug Cake (Keto, Low Carb)

This easy microwave flourless pumpkin mug cake is keto, low carb and gluten free. It cooks in just two minutes!
photo of a Flourless Pumpkin Mug Cake

I have been playing around with keto desserts in preparation for my holiday menus. This pumpkin mug cake is wonderfully fluffy and light and tastes of pumpkin spice.

Sugar Free Maple Syrup Ingredient

This was my first time using a keto-friendly sugar free sweetener. I used a maple flavored sugar free syrup to complement the other fall flavors in this mug cake. I purchased Lakanto Maple Flavored Sugar-Free Syrup online.* (This is an affiliate link. Much like referral codes, this means I earn a small commission if you purchase a product I referred, at no extra charge to you).



The ingredient list of this cake may look daunting, but most of them are Fall spices. I definitely recommend using all four as they each provide a different flavor to the cake.

How to choose a Mug

This cake will rise quite high during cooking before sinking back down. You will need a mug that holds at least 16 oz of liquid. You can replate the cake in a smaller mug after it is cooked for presentation.


You can garnish this cake with fresh whipped cream, more syrup, chocolate sauce, etc. I drizzled mine with sugar free caramel sauce.
close-up photo of a spoon in a Flourless Pumpkin Mug Cake

Flourless Pumpkin Mug Cake (Keto, Low Carb)

Prep Time: 5 minutes
Cook Time: 2 minutes
Total Time: 7 minutes
Course: Dessert
Cuisine: American
Servings: 1

An easy pumpkin mug cake that is flourless, gluten free, low carb and keto friendly. 


  • 2 tbsp almond butter
  • 2 tbsp pumpkin puree
  • 1/2 tbsp oil see notes
  • 1/4 tsp baking powder
  • 1 large egg
  • 1 ½ tbsp sugar free maple syrup
  • 1/4 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1/8 tsp ground cloves
  • 1/8 tsp ground ginger


  1. Add all ingredients into an oversized (16 oz) microwave-safe mug. Whisk with a small whisk until batter is smooth.
  2. Microwave at full power for approximately 2 minutes. Drizzle with syrup, whipped cream, caramel sauce, or whatever other topping you prefer.



  • You can use canola oil, vegetable oil, olive oil. If you are trying to make it keto, or have other dietary restrictions, please use an oil that is permitted in the diet you are following.
  • I purchased Lakanto Maple Flavored Sugar-Free Syrup online.*
  • *Some of the links contained in this post are affiliate links. Much like referral codes, this means I earn a small commission if you purchase a product I referred (at no extra charge to you).
Nutrition Facts
Flourless Pumpkin Mug Cake (Keto, Low Carb)
Amount Per Serving (1 mug cake)
Calories 375 Calories from Fat 261
% Daily Value*
Total Fat 29g 45%
Saturated Fat 3g 15%
Cholesterol 163mg 54%
Sodium 108mg 5%
Potassium 488mg 14%
Total Carbohydrates 20g 7%
Dietary Fiber 4g 16%
Sugars 10g
Protein 12g 24%
Vitamin A 98.1%
Vitamin C 1.5%
Calcium 19%
Iron 12.8%
* Percent Daily Values are based on a 2000 calorie diet.
The nutrition information provided are only estimates based on an online nutritional calculator. I am not a certified nutritionist. Please consult a professional nutritionist or doctor for accurate information and any dietary restrictions and concerns you may have. All images and content are © Kirbie's Cravings.
Flourless Pumpkin Mug Cake. This easy microwave mug cake is low carb, keto and gluten free!

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