Keto Pumpkin Spice Mug Pancake – A Cozy, Low-Carb Breakfast in Minutes

If you’re craving a warm, fluffy breakfast that doesn’t derail your low-carb goals, this Keto Pumpkin Spice Mug Pancake hits the spot. It’s quick, seasonal, and full of cozy flavor without the sugar crash. You’ll get that classic pumpkin spice vibe with a tender, pancake-like texture—all made in the microwave in about 2 minutes.

It’s perfect for busy mornings, late-night cravings, or when you just want something comforting and satisfying. Grab a mug, a few pantry staples, and you’re set.

Why This Recipe Works

This mug pancake uses a mix of almond flour and a touch of coconut flour for structure and fluff without the carbs from regular flour. Pumpkin puree adds moisture and body, so the pancake stays tender, not dry.

A little baking powder gives lift, while pumpkin pie spice brings warmth. Using an egg ties it all together and boosts protein, making the pancake more filling. Sweetener rounds out the flavor without the sugar, keeping the whole thing keto-friendly.

Shopping List

• Almond flour (finely ground, blanched works best)
• Coconut flour
• Pumpkin puree (100% pumpkin, not pumpkin pie filling)
• Egg
• Granulated keto sweetener (erythritol, allulose, or monk fruit blend)
• Baking powder (aluminum-free if possible)
• Pumpkin pie spice (or cinnamon + nutmeg + ginger + cloves)
• Vanilla extract
• Salt
• Butter or coconut oil (melted)
• Optional toppings: sugar-free syrup, whipped cream, chopped pecans, a pat of butter, cinnamon

Step-by-Step Instructions

1. Grease your mug. Lightly coat a microwave-safe mug (at least 12 ounces) with butter or oil.

   This prevents sticking and helps the pancake release easily.

2. Combine dry ingredients. In the mug, whisk together 3 tablespoons almond flour, 1 teaspoon coconut flour, 1/2 teaspoon baking powder, 1–1.5 teaspoons pumpkin pie spice, a pinch of salt, and 1–2 tablespoons keto sweetener. Mix well to avoid clumps.
3. Add wet ingredients. Stir in 2 tablespoons pumpkin puree, 1 large egg, 1 teaspoon vanilla extract, and 1 tablespoon melted butter or coconut oil. Mix until smooth and evenly combined.
4. Adjust texture if needed. The batter should be thick but spoonable.

   If it feels too dense, add 1–2 teaspoons unsweetened almond milk or water to loosen slightly.

5. Microwave in bursts. Cook on high for 60–90 seconds total, pausing every 30 seconds to check for doneness. The top should look set and spring back when lightly touched. Avoid overcooking, which causes dryness.
6. Rest and release. Let the pancake rest for 1 minute.

   This helps it finish steaming and makes it easier to remove. You can eat it right from the mug or run a knife around the edges and invert onto a plate.

7. Add toppings. Finish with a small pat of butter, a sprinkle of cinnamon, chopped pecans, or a drizzle of sugar-free syrup. Whipped cream is great too.

Keeping It Fresh

This recipe shines because it’s made to order, but you can prep ahead.

Mix the dry ingredients in a small jar for a grab-and-go pancake blend. Store it airtight for up to 2 months. When ready, just add the wet ingredients and microwave.

If you make the pancake ahead, store it in an airtight container in the fridge for up to 2 days.

Reheat gently in the microwave for 15–20 seconds. It’s best fresh, but the texture holds up well enough for a quick reheat.

Benefits of This Recipe

• Low-carb and keto-friendly: Uses almond and coconut flour instead of wheat flour to keep carbs down.
• Quick and convenient: Ready in minutes with minimal cleanup.
• Balanced and satisfying: Egg and almond flour add protein and fat for staying power.
• Customizable: Adjust spices, sweetness, and toppings to your taste.
• Seasonal flavor: Classic pumpkin spice lets you enjoy fall vibes any time of year.

Pitfalls to Watch Out For

• Overcooking: A few extra seconds can dry it out. Stop as soon as the top sets and springs back.
• Using pumpkin pie filling: It contains sugar and will spike carbs.

  Use 100% pumpkin puree only.

• Too much coconut flour: It’s very absorbent. Stick to the small amount listed to avoid a crumbly texture.
• Undermixing: Dry pockets lead to uneven cooking. Mix thoroughly, scraping the bottom and sides of the mug.
• Wrong mug size: A small mug can overflow.

  Use at least a 12-ounce mug for safety.

Recipe Variations

• Maple-spice twist: Add 1/4 teaspoon maple extract and top with sugar-free maple syrup.
• Pecan crunch: Fold in 1 tablespoon chopped pecans for texture and richness.
• Chocolate chip: Stir in 1 tablespoon sugar-free dark chocolate chips for a dessert vibe.
• Dairy-free: Use coconut oil instead of butter and top with coconut whipped cream.
• Extra protein: Mix in 1 tablespoon unflavored or vanilla whey or egg white protein. If batter gets too thick, add a splash of almond milk.
• Spice it your way: Replace pumpkin pie spice with 1/2 teaspoon cinnamon plus a pinch each of nutmeg and ginger.
• Two-serving bake: Double the recipe and bake in a ramekin at 350°F (175°C) for 12–15 minutes.

FAQ

Can I make this without coconut flour?

Yes. Replace the 1 teaspoon coconut flour with an additional 1 to 1.5 tablespoons almond flour.

The texture will be slightly more tender. If the batter seems thin, let it sit for 1 minute before microwaving to thicken.

What sweetener works best?

Allulose, erythritol, or a monk fruit blend all work. Allulose keeps moisture better, while erythritol can feel slightly drier.

Start with 1 tablespoon and adjust to taste.

Can I use egg substitutes?

For the best texture and rise, an egg is ideal. A flax egg will make it denser and less fluffy, but it can work in a pinch. Use 1 tablespoon ground flaxseed mixed with 2.5 tablespoons water, rest 5 minutes, then add.

How do I prevent a rubbery texture?

A rubbery result usually means overcooking or too much liquid.

Cook in short bursts and stop as soon as it’s set. Measure pumpkin puree accurately and don’t overmix once everything is combined.

Is canned pumpkin the same as pumpkin pie filling?

No. Canned pumpkin puree is 100% pumpkin, while pumpkin pie filling contains sugar and spices.

Use puree to keep carbs low and control sweetness and spice yourself.

Can I cook it in the oven instead of the microwave?

Yes. Transfer the batter to a greased ramekin and bake at 350°F (175°C) for about 12–15 minutes, until set in the center. This method gives a slightly more even texture.

How many carbs are in this mug pancake?

Exact macros vary by brand, but a typical serving made as written has roughly 5–7g net carbs, 18–22g fat, and 9–12g protein.

Check your ingredient labels for precise numbers.

Can I double the recipe?

You can, but use a larger microwave-safe bowl or split into two mugs to avoid overflow. Increase microwave time by 20–30 seconds, checking frequently.

What if I don’t have pumpkin pie spice?

Use 1/2 teaspoon cinnamon plus a pinch each of nutmeg, ginger, and cloves. Adjust to taste for more warmth or sweetness.

Why did my pancake sink?

Slight sinking can happen as steam escapes.

It usually means it’s still moist and tender inside. If it collapses heavily, it may be undercooked in the center or measured too wet. Add 10–15 more seconds next time or reduce pumpkin by a teaspoon.

Final Thoughts

This Keto Pumpkin Spice Mug Pancake packs cozy fall flavor into a fast, low-carb breakfast you can make any day of the week.

It’s simple, flexible, and endlessly customizable with your favorite toppings. Keep the dry mix ready in your pantry, and you’ll have a warm, satisfying meal in minutes. When you want comfort without compromise, this little pancake delivers.

Enjoy it with coffee or tea and a sprinkle of cinnamon for the perfect morning ritual.