Great news... Pumpkins are fairly low-carb! But who the heck wants to make an entire pumpkin pie every time you get a craving? Eating keto / low-carb means you often have to make things from scratch. What a bummer. So I've created this Keto Pumpkin Pie in a Mug, which cooks in the microwave in 1-2 minutes! Your welcome.
Net Carbs
Just the pumpkin puree by itself has 7 net carbs per ½ cup. All the other ingredients combined would add 0-1 net carbs (traces in the cream and egg, a little in the pecans), for a total of 8 net carbs. For some people that may be too much, in which case you can reduce your portions by splitting the batter between two cups instead of one. Cook both of them, then put plastic wrap over the second mug and store in the refrigerator for up to three days.
Keto Pumpkin Pie... or cake?
This recipe is for a pumpkin pie, however with a couple more ingredients you can turn it into a pumpkin cupcake. If you prefer a cake-like consistency, there are notes in the recipe for a modification.
Toppings
On my pie I put the following:
- Cinnamon
- Pecans
- Whipped Cream
Other suggestions:
- Chocolate chips (sugar-free)
- Nutmeg
- Pumpkin seeds
- Other nuts or seeds
- Ice cream
Tips & Tricks
- Everyone's microwave is different. Microwave it 30 seconds at a time until it puffs up. Average cook time is 1-2 minutes.
- Sometimes the top middle stays a little wet and tricks you into thinking it's not done when it really is. It's just the juices sitting at the top. Stick your spoon down a little to see if it's hard in the middle or still needs more time.
- Don't fill up your mug all the way! Only fill it ⅔ of the way, leaving room for it to puff up as it cooks. Otherwise, it will overflow all over your microwave. 🙁 This is especially true if you do the modification to make it into a cake instead of a pie.
If you're looking for more autumn desserts, check out my Zucchini Cobbler. Yes, it tastes like Fall. No, you can't taste the zucchinis.
Ready to make a Keto Pumpkin Pie in a Mug? Let's go!
📖 Recipe
Keto Pumpkin Pie in a Mug
Ingredients
- ½ tablespoon Butter (a small slice)
- 1-2 tablespoon brown sugar sweetener (swerve brand preferred)
- ½ cup pumpkin puree
- 1 tablespoon heavy cream (or half & half)
- 1 egg
- ½ teaspoon vanilla extract
- ½ teaspoon pumpkin pie spice
- couple shakes salt
To make a Pumpkin Cupcake instead of pie (optional)
- ¼ cup almond flour
- 1 tablespoon coconut flour
- ¼ teaspoon baking powder
Instructions
- Put the butter in your mug and microwave for 5-10 seconds until it's melted.
- Add the brown sugar and mix with the butter until all the clumps are gone. Then add all other ingredients and mix well. If you are making the cake instead of the pie, add those in too.
- Microwave for 30 seconds at a time until it puffs up and the center is done.
Notes
Nutrition
Nutrition information is estimated. Amounts may vary depending on the specific brand and/or type of ingredients you use. Sugar alcohols and other sweeteners that typically do not effect blood glucose levels, including but not limited to erythritol and allulose, are excluded from the carb count.
