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Pumpkin Spice Latte Mug Cake

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Nothing screams the Fall season more than coffee shops pumping out pumpkin spice. If only they offered keto drinks. Not to worry — here’s a keto-friendly fix for all of your pumpkin spice cravings this season.


Pumpkins have more to offer than being Halloween decorations or Thanksgiving pie filling. Pumpkin is low in calories and a very good source of vitamins A and C, fiber, iron, potassium and manganese. The ¼ cup of pumpkin puree in this recipe has 20 calories and only 3 grams of net carbs.

Pumpkin isn’t super low-carb, but it has less starch than other vegetables. This makes it great for the ketogenic diet. You just have to watch your intake — pumpkin has a moderately high glycemic index of 75.

But this is countered by pumpkin’s hypoglycemic polysaccharides which help control blood sugar and lipid levels. Phenolic phytochemicals in pumpkin help manage hyperglycemia and hypertension. So it balances out, don’t you think? Embrace pumpkins!

Health Benefits

  • One of the best sources of beta-carotene
  • Reduces risk of developing certain types of cancer
  • Protects against asthma
  • Prevents signs of aging
  • Helps prevent diabetes and heart disease
  • Increases energy

Did you know?

Despite lining up pumpkins with “other vegetables” above, pumpkin is actually a fruit.

Pumpkins are versatile: use them for your keto-friendly soups, mash, pancakes, sauces and much more!


Pumpkin Spice Latte Mug Cake

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Let the delicious aroma fill the air this season. This pumpkin spice latte mug cake is a keto-friendly fix for all of your pumpkin spice cravings.

  • Author: Sara Nelson
  • Prep Time: 5 minutes
  • Total Time: 10 minutes
  • Yield: 2 1x
  • Category: Dessert
  • Cuisine: American



  1. To a medium-sized bowl, add whisked eggs, pumpkin puree, and vanilla extract. Whisk until well-combined.
  2. To the wet ingredients, add pumpkin pie spice, instant espresso, 3 tbsp stevia, almond flour, coconut flour, cream of tartar, and baking soda. Whisk until well-combined.
  3. Lightly spray two ceramic mugs with avocado oil cooking spray to prevent sticking.
  4. Spoon half of pumpkin mixture into one mug and remaining half into the other.
  5. Microwave each mug one at a time for 1 minute. After 1 minute, check the consistency and microwave again in 30 second increments until desired texture is reached. Set mug cakes aside to cool slightly.
  6. For the whipped cream topping, using an electric mixer in a medium-sized bowl, mix together heavy whipping cream and remaining ½ tbsp stevia until stiff peaks form.
  7. For the toasted pecans, heat avocado oil cooking spray in small pan over medium-low heat. Toast pecans until fragrant, about 3-4 minutes.
  8. Once mug cakes have slightly cooled, spoon whipped cream on top, add pecans, and sprinkle with cinnamon. Enjoy!


  • Serving Size: 1 mug cake
  • Calories: 326
  • Fat: 27.5
  • Carbohydrates: 28.2 (Net: 8.2)
  • Protein: 13.3

Keywords: pumpkin spice latte mug cake


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