This recipe is in partnership with Supergut. Thank you for supporting brands who support vegukate!

I’m entering the stage of being very, very pregnant which means that beyond being exhausted, I’m craving comforting, cozy foods and activities (long walks and all the soup and roasted vegetables, please) and warming treats to enjoy at the end of these very long (toddler/work/and life-filled) days.

Of course, I’m focusing on nourishing my body with real, whole, and nutrient-dense foods that stabilize my blood sugar, help heal my gut microbiome, and increase my energy levels during this time, even when it comes to treats. Which is why I love this super easy gluten-free pumpkin chocolate chip mug cake made with almond flour, Supergut Gut Balancing Fiber Mix, nutrient- and vitamin-dense pumpkin, egg, and warming pumpkin pie spice.

Oh, and did I mention it’s easy – like less than 10 minutes until a delicious warm treat can be nestled up in your hands in your favorite fall mug. Such a win!

Let’s talk about what makes each ingredient so nutrient-dense and blood sugar supportive:

Supergut Gut Balancing Fiber Mix is the secret to making this pumpkin mug cake guilt free balancing the gut microbiome and boosting our metabolism through their patented resistant starch blend (thanks to 8 grams of prebiotic fiber per serving). Plus, it’s unsweetened and unflavored, so it can be added to literally anything. Made with a mix of prebiotic resistant starch (found in unripened green bananas, oat beta glucan, resistant potato starch, and soluble vegetable fiber), Supergut is slowly digested, which means that instead of spiking blood sugar and leading to an inevitable crash, the prebiotic blend instead feeds and supports beneficial gut bacteria and helps maintain stable blood sugar balance in the body.

In fact, a 2022 double-blind study of 192 participants over the course of 12 weeks found that consuming this proprietary resistant starch fiber blend were found to significantly improve metabolic health, digestive health, and overall wellness. Supergut reduced A1c (the average blood sugar over the past 3 months) by 0.7% in 12 weeks. Participants in the study also saw significant improvements in other health indicators, including energy, sleep, digestive health, and more. https://doi.org/10.1101/2022.08.06.22278383

You may have heard of prebiotic fiber as food for the “friendly” bacteria in your gut. This fiber allows our gut to produce nutrients for colon cells, aiding in digestion. Some of these nutrients include short-chain fatty acids (including butyrate, acetate, and propionate) that have been shown to support metabolic health (blood-sugar balance!) and provide anti-inflammatory effects in the gut, among other benefits.

Almond flour: one of my favorite flours to use in baking, almond flour isn’t actually a flour at all. It’s simply made from ground up almonds, making it a wonderful source of healthy fats (mostly monounsaturated fatty acids), protein, and even trace vitamins and minerals. I always recommend storing almond flour in the freezer, as it can quickly go rancid if not used up in a few weeks.

Eggs: adding an egg adds quality protein and the fluff factor to these pumpkin mug cakes. Seriously, it helps to provide a cakey texture and nutrients to boot!

Pumpkin: I adore pumpkin season, mostly for the fact that I can add organic canned pumpkin puree to everything. Soup, stew, chili, oatmeal, pancakes, and baked goods – honestly is there anywhere you can’t add pureed pumpkin? I love pumpkin for its sweet earthy, nutty taste and for providing additional fiber, vitamins A, K, E and C, copper, iron, and potassium, among other nutrients. Feel free to go for either homemade pumpkin puree or an organic canned option in this recipe. In fact, this is the best thing to make when you have just a few tablespoons of pumpkin from another recipe and don’t want it to go to waste.

Mixed up together and cooked quickly in the microwave – we’re talking less than 2 minutes – this cozy and chocolate-studded pumpkin mug cake is sure to become a new favorite nightcap (or honestly, easy middle-of-the-day snack!) for when that pumpkin spice craving hits. Enjoy!

Gluten-Free Pumpkin Chocolate Chip Mug Cake

Serves 1

Prep time: 5 minutes
Cook time: 2 minutes

Ingredients:

3 Tbsp. finely ground almond flour
1 (0.4 oz) package supergut Fiber Mix
½ Tbsp. pumpkin pie spice, plus more to garnish
1/8 tsp. baking soda
1/8 tsp. sea salt
2 Tbsp. maple syrup
2 Tbsp. pumpkin puree
1 egg
1 tsp. melted coconut oil or ghee
1/8 tsp. vanilla extract
2 Tbsp. dark chocolate chips
Coconut cream or coconut yogurt, to serve

Directions:

1. Add almond flour, Fiber Mix, pumpkin pie spice, baking soda, and sea salt to a bowl. Stir well to combine
2. Add maple syrup, pumpkin puree, egg, melted coconut oil or ghee, and vanilla extract. Stir until smooth. Add in chocolate chips and stir to combine
3. Pour batter into a microwave-safe mug (a 6-to-8-ounce size is great)
4. Microwave mug cake for 1-2 minutes, or until cake has puffed up and a toothpick inserted into the center comes out clean
5. Remove mug cake and let cool slightly before topping with coconut cream and an additional sprinkle of pumpkin pie spice
6. Enjoy immediately!