AIP Pumpkin Mug Cake

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AIP Pumpkin Mug Cake

It’s September and you know what that means: Pumpkin everything!

This recipe is from Paleo Mug Muffins, my (Heather Resler of Cook It Up Paleo) 39-page ebook. There are 25 delicious, fluffy, and flavorful single-serving mug cake recipes that taste like they are fresh from the bakery in this ebook, and they are all paleo-friendly (you’d never guess it though)! The majority of the recipes are nut-free, and some are even egg-free! AND the ebook is only $6.50! Learn more here.

If you love pumpkin as much as I do, you’ll love this recipe.  It takes 5 minutes to make and the result is a moist, pumpkin-y muffin! No oven required for this recipe, and it makes a delicious single-serving muffin that is the perfect allergy-free treat when the weather gets crisp.


aip pumpkin mug cake-3

AIP Pumpkin Mug Cake

AIP Pumpkin Mug Cake

Prep Time: 1 minute
Cook Time: 4 minutes
Total Time: 5 minutes
Servings: 1
Author: Heather @ A Girl Worth Saving


  • 1/2 cup pure pumpkin puree
  • 2 tablespoons canned full-fat coconut milk
  • 1/4 cup tigernut flour
  • 2 tablespoons coconut flour
  • 1/2 teaspoon molasses
  • 1/2 tablespoon honey
  • 1/2 teaspoon ground cinnamon power
  • Pinch baking soda


  1. In a small bowl, stir together the pumpkin puree and coconut milk.
  2. Add the remaining ingredients and mix well.
  3. Scoop into a large coffee cup or small ramekin and microwave on HIGH (100 percent power) for 3-5 minutes, or until cooked through.



  1. Cathy April 29, 2016 at 8:22 am

    Do you know if this recipe has been tried without tigernut flour? If so, what adjustments were made to the recipe? I was hoping to see if anyone had tried this in the comments, but it looks like those are private. There isn’t a store to buy it from in my area, and I am hoping to make it tomorrow or I would just get it on Amazon. 🙂


    1. Kelly Bejelly May 2, 2016 at 8:50 am

      I’ve never made it with an alternative flour hun so I would recommend tigernut. You can grab it on Amazon.

  2. Sarah Sherwood June 19, 2016 at 6:12 pm

    This looks really yummy and I’m curious to try tigernuts. I do not use a microwave. Do you know what the baking time and heat setting would be in the oven?

    1. Kelly Bejelly November 14, 2016 at 1:51 pm

      I would cook it for 10 to 15 minutes in the oven until a toothpick comes out clean.

  3. katie September 25, 2016 at 6:36 pm

    is there anything i can sub for the molasses?

    1. Kelly Bejelly November 13, 2016 at 4:48 pm

      It will change the flavor but maple syrup should work well.

  4. Johanna England November 5, 2016 at 10:46 am

    I added a pinch of ginger, clove and nutmeg to this and used cassava flour instead of tigernut. It’s delicious!

  5. Chelsea September 22, 2017 at 9:11 am

    I just tried this with subbing almond flour for tigernut and it did not work out great. the texture was much “rougher” than pictured. I also found the cake a little bland even though I added nutmeg, cloves, and a hint of ginger but I do think the texture issue could be a factor! If you try subbing almond flour maybe try reducing it.

    1. Kelly Bejelly September 23, 2017 at 9:47 am

      Almond flour does not have the same characteristics as Tiger nut. Tiger nut is much more starchy. I’m glad it came together.

  6. Judy April 19, 2019 at 8:50 pm

    While we found the flavor favorable, the texture was something like wet sand or dry peanut butter. Yes it was moist. But it was uncomfortable to eat and swallow. At 3 minutes in microwave it was still batter-like. At 5 min, it was moist, yet sticky or chewy.

    Wondering how else to fix texture.


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