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

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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 minutes
Cook Time2 minutes
Cooling time3 minutes
Servings: 1
Calories: 304
Course: Breakfast, Brunch, Snack
Cuisine: American, Vegetarian

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  • 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


  • 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.


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!
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
% Daily Value*
Saturated Fat
Trans Fat
Polyunsaturated Fat
Monounsaturated Fat
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2000 calorie diet.
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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!