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Pumpkin Spice Protein Mug Cake
Original recipe: 1 servings · Prep: 5 min · Cook: 2 min · Total: 9 min
By PowerProteinPlates Editorial TeamPublished Apr 16, 2026 | Updated Oct 4, 2026
American
9 mins
high-proteinquick-mealseasy-recipesmeal-prep-friendlywhole-foods
Mix pumpkin puree, vanilla protein powder, oat flour and egg white in a microwave-safe mug. Microwave in the stated intervals, checking the center, then let it stand before eating. Powder brands and microwave power affect the result.
Prep
5 min
Cook
2 min
Total
9 min
Servings
1
Difficulty
easy
Cuisine
American
Ingredients
Servings
1
- 1/4 cup canned pure pumpkin (not pumpkin pie filling)
- 1 scoop vanilla whey or plant-based protein powder (providing 20-25 grams of protein)
- 3 tablespoons oat flour (certified gluten-free if needed)
- 1/4 teaspoon baking powder
- 1/4 teaspoon ground cinnamon
- 1/8 teaspoon ground nutmeg
- 1/8 teaspoon ground ginger
- 1 tablespoon unsweetened almond milk or any preferred milk
- 1 large egg white or 2 tablespoons egg white liquid
- 1 teaspoon vanilla extract
- Optional
- pinch of salt
- Optional toppings
- chopped nuts, Greek yogurt, or a sprinkle of stevia
Instructions
-
In a microwave-safe mug, combine the canned pumpkin, protein powder, and oat flour until smooth.
-
Add baking powder, ground cinnamon, nutmeg, ground ginger, and salt if using; stir well to evenly mix the spices.
-
Pour in almond milk, egg white, and vanilla extract; mix thoroughly until the batter is thick and uniform.
-
Optionally, sprinkle toppings such as chopped nuts or stevia on top before cooking.
-
Microwave on high for 90 to 120 seconds, checking at 90 seconds to prevent overcooking. The cake should be set but moist.
-
Let cool for 1-2 minutes before eating. For added creaminess, top with Greek yogurt or enjoy plain.
-
Best eaten just after cooking and standing. Refrigerate leftovers covered for up to 24 hours and reheat until hot throughout before serving.
Preparation and timing notes
The recipe does not specify a verified scoop weight, mug capacity or microwave wattage. A scoop describing protein content is not a powder mass. Check at 90 seconds and use the written doneness cue; do not treat 90–120 seconds as universal. Allow the 1–2-minute standing time.
Frequently Asked Questions
- What should I know before starting?
- The recipe does not specify a verified scoop weight, mug capacity or microwave wattage. A scoop describing protein content is not a powder mass. Check at 90 seconds and use the written doneness cue; do not treat 90–120 seconds as universal. Allow the 1–2-minute standing time.
- Can I freely substitute ingredients?
- Follow the listed quantities and preparation. Substitutions can change texture and timing; only the options explicitly described in this recipe are suggested, without a claim of kitchen testing.
Ingredient choices
The recipe does not specify a verified scoop weight, mug capacity or microwave wattage. A scoop describing protein content is not a powder mass. Check at 90 seconds and use the written doneness cue; do not treat 90–120 seconds as universal. Allow the 1–2-minute standing time.
Storage
Best eaten just after cooking and standing. Refrigerate leftovers covered for up to 24 hours and reheat until hot throughout before serving.
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