Absolutely Amazing Pumpkin Spice Microwave Muffins in a Mug

Muffin for one

Fall is here! ‘Tis the season for football games, back to school, and of course, pumpkin spice flavors! Recipes with pumpkin spice are a fall flavor tradition in the United States, but it’s delicious any time of year. For a quick breakfast or snack that you can whip up and have on the table in under 10 minutes, pumpkin spice microwave muffins in a mug are just the ticket. As a bonus, they’re also gluten free. They’re delicious with hot tea or coffee and can be stored in an airtight container at room temperature for 2 - 3 days.

Almond flour gluten free muffins, 2 fall flavor recipes with pumpkin spice and chocolate.

Why Gluten Free?

Gluten is a protein found in wheat and some other grains. For most people, eating gluten is just fine. However, some people have celiac disease, which is an immune reaction to gluten. Others may notice slight food sensitivities to gluten. Those who choose to avoid or limit gluten use other types of grains or flours instead of wheat. Even if gluten is no problem for you, it’s helpful to have a few gluten-free recipes on hand when cooking for friends or family who may be gluten-sensitive.

Is almond flour gluten free?

Since it is a nut rather than a grain, almonds naturally contain no gluten. In this recipe, by omitting wheat flour and instead using almond flour, gluten free muffins are easy to make.

Is almond flour the same as almond meal?

Almond flour is made blanched almonds, which means it doesn’t have the peel, and is ground finely resulting in a fluffy flour-like consistency.

In comparison, almond meal is made from whole raw almonds, and is ground more coarsly. Because of the heavier texture, it's generally not interchangeable for almond flour in baking, since it will make your recipe come out much too dense.

On the other hand, when a fluffy texture of the final product isn’t required, you might want to choose almond meal instead, because it retains the peel (or skin) of the nut, it is higher in fiber, vitamins, minerals, and antioxidants. Besides that, sometimes a coarser, “nuttier” texture is desirable. You may choose to experiment with proportions and see which works best in different recipes.

Both almond flour and almond meal can be purchased online and in many supermarkets.

What is Pumpkin Spice Seasoning?

In case you didn’t know, recipes with “pumpkin spice” don’t necessarily have any pumpkin in them!! Pumpkin spice is a blend of sweet spices that compliment the taste of pumpkin.

The festive fall flavor that comes from pumpkin spice also works well with apple recipes and oatmeal, similarly sparks up eggnog and whipped cream, and of course, is delicious in your homemade lattes.

Conveniently, you can buy pre-mixed pumpkin spice in the spice section of your supermarket, or you can mix your own from ground cinnamon, cloves, nutmeg, ginger, and allspice that you may already have in your pantry. Below you will find instructions to make the spice blend, as well as flavor variations on the microwave muffin recipe.

Ingredients for Microwave Muffins in a Mug

Ingredients for making microwave muffins in a mug. Features almond flour, gluten free

Mealtime conversation starters

Cartoon fruit with a phone in hand used as an icon for conversation starters by text.

Talking in text is a lot different from talking in person. This means many questions don’t work as well because people would rather talk in short messages.

This question works well using a phone. It keeps things light and easy to share.

QUESTION: What is your favorite gif?

 

Subscribe to get access to resources, event details, coaching, virtual fitness classes, and be the first to receive the latest recipes, interviews, and more by clicking here.

Picture of almond flour gluten free muffin recipes with pumpkin spice
Print Share Recipe Pin Recipe
4.86 from 7 votes

Pumpkin Spice Microwave Muffins in a Mug

A quick breakfast or snack that you can whip up and have on the table in under 10 minutes
Prep Time5 mins
Cook Time2 mins
Cooling time3 mins
Servings: 1
Calories: 304
Course: Breakfast, Brunch, Snack
Cuisine: American, Vegetarian

In case there's a piece of equipment or ingredient that you don't have, you can conveniently order it by clicking on the item. Balanced Healthstyles may earn on qualified purchases, which help maintain the free resources on this site -- Thanks for your support!

Ingredients

  • 4 tbsp almond flour
  • 2 tsp baking powder
  • 1 pinch salt
  • 2 tsp pumpkin spice mix (premade, or use recipe below)
  • 1 tbsp pumpkin puree (pack pumpkin, fresh or canned, not pumpkin pie filling)
  • 1 medium egg
  • ½ tsp pure vanilla extract
  • 1 tbsp maple syrup

Pumpkin Spice Mix

  • 1 tbsp ground cinnamon
  • 1 tbsp ground ginger
  • 1 tbsp allspice
  • 1 tbsp ground nutmeg
  • 1 tbsp ground cloves

Instructions

  • Put dry ingredients into the microwave-safe bowl, and stir to combine well.
  • Add pumpkin puree, maple syrup, and vanilla extract, and mix thoroughly with a fork.

For Mug Muffin

  • Transfer batter in to mugs, and microwave for 90 seconds
  • Allow to cool slightly, and enjoy with a spoon directly from the mug!

For cupcakes

  • After blending the ingredients, place the batter in 2 to 3 silicone or other microwave-safe muffin cups. Fill each cup about halfway.
  • Microwave the set of 2 -3 muffin cups simultaneously on full power for 90 seconds.
  • Allow to cool before removing from cupcake mold.

For Mini-Cake

  • Leave batter right in the microwave safe mixing bowl and pop directly into the microwave for 90 seconds.
  • Remove from the microwave and allow to cool.
  • Turn the bowl upside-down and tap gently to remove the mini-cake.

Notes

This recipe works best in the quantities written.
If you wish to make a larger quantity, for best results make several batches one at a time.
You can whip up a second batch while the first is in the microwave. I have made a dozen small muffins (4 recipe batches) in about 10 minutes!
As a bonus, you can vary the flavors in each batch!
Variation
Not a pumpkin fan? This recipe is easy to modify!
Chocolate muffins: Instead of the pumpkin, use 1 tablespoon of applesauce. Replace the pumpkin spice with 2 - 3 teaspoons cocoa powder.
Cinnamon apple muffins: Instead of the pumpkin, use 1 tablespoon of applesauce. Replace the pumpkin spice with 1 - 2 teaspoons of cinnamon.
 

Hand Size Portions

Nutrition Facts
Pumpkin Spice Microwave Muffins in a Mug
Amount per Serving
Calories
304
% Daily Value*
Fat
 
19
g
29
%
Saturated Fat
 
3
g
19
%
Trans Fat
 
1
g
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
2
g
Cholesterol
 
164
mg
55
%
Sodium
 
954
mg
41
%
Potassium
 
168
mg
5
%
Carbohydrates
 
26
g
9
%
Fiber
 
4
g
17
%
Sugar
 
14
g
16
%
Protein
 
12
g
24
%
Vitamin A
 
2582
IU
52
%
Vitamin C
 
2
mg
2
%
Calcium
 
607
mg
61
%
Iron
 
4
mg
22
%
* Percent Daily Values are based on a 2000 calorie diet.
Scan to add to MyFitnessPal food journal
Use this barcode to add a serving of Pumpkin Spice Microwave Muffins in a Mug to your MyFitnessPal food journal.
Palm: 1
Fist: zero
Handful: .5
Thumb: 1.5

Hand Portions

When you look at the nutritional values of a meal to log what you are eating, that is called tracking macros. A lot of people use this method to reach their health goals.

Looking at hand portion size and using this method to gauge how and what you eat is also a great method to help you reach your health goals. Many people who use this method often think this form of tracking meals is easier and more sustainable for a lifetime.

Want to learn more about hand portion size and how to use it to reach your goals? Check out the article How to Get Started with Hand Portion Sizes.

Alyson Honeycutt helps women over 35 make peace with food and work with (instead of against) their bodies, so they can lead active, satisfying lives.

Find other articles written by Alyson on her coach profile. If you have ever said, "I know what I need to do, I just can't seem to do it," let Alyson show you how to shift your mindset and build sustainable habits that will help you create the life you want.

  • Michelle says:

    I can’t wait to try these. I have been thinking about them all day!