Low-FODMAP 5-Minute Pumpkin Mug Cake with Cream Cheese Swirl; Gluten-free

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If I haven’t convinced you with my low-FODMAP Chocolate Mug Cake, low-FODMAP Banana Mug Muffin, low-FODMAP Microwave Crisp or my low-FODMAP Peanut Butter and Jelly Mug Cake, then this low-FODMAP Pumpkin Mug Cake will do the trick.  Mug cakes are the bomb!  Easy.  Delicious. No clean-up.  Low-FODMAP Cake.  ‘Nuff said.

You will enjoy this low-FODMAP 5-minute Pumpkin Mug Cake all year long.  Swirl the low-FODMAP cream cheese in the middle, or try low-FODMAP chocolate chips or seeds (for a dairy-free option).  So versatile, and ready in 5 minutes using the microwave.

You may also love my low-FODMAP Pumpkin Bars or low-FODMAP Spiced Zucchini Cake. Or check out over 400 more low-FODMAP Recipes on the blog. IBS-friendly!

Note: I have a full collection of low-FODMAP Microwave Mug recipes!

Be healthy and happy,

Rachel Pauls, MD

Low-FODMAP 5-Minute Pumpkin Mug Cake with Cream Cheese Swirl; Gluten-free

Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients

Serves 2

Prep time: 3 minutes

Heat: 1 min 15 sec to 1 min 30 sec (microwave ovens may vary)

Equipment: microwave


  • 4 tbsp low-FODMAP, gluten-free flour (I love Authentic Foods GF Classical Blend. My low-FODMAP Bake Off Blog shows the reason!)
  • 3 tbsp sugar
  • 3 tbsp pumpkin puree (check only pumpkin, no added ingredients)
  • ½ tsp xanthan gum if not added to your low-FODMAP flour
  • ½ tsp baking powder
  • Spices: (adjust to your preference)
    • ½ tsp cinnamon
    • ¼ tsp nutmeg
    • Pinch of ground cloves
    • ¼ tsp ground ginger
  • 1 large egg
  • 3 tbsp low-FODMAP milk (such as almond milk, or lactose free)
  • 2 tbsp oil (I used canola)
  • ¼ teaspoon vanilla
  • For low-FODMAP cream cheese swirl:
    • 3 tbsp cream cheese (can also use lactose-free, if desired)
      • 2 tbsp is one low-FODMAP serving due to low lactose levels
    • 1 tbsp maple syrup
    • 1 tsp low-FODMAP milk (such as almond or lactose-free)
  • Can also opt to use: 1 tablespoon semisweet chocolate chips, low-FODMAP nuts (peanuts, walnuts, pecans), or low-FODMAP seeds (pumpkin, sunflower)


  • Place all ingredients in double sized mug except those for the cream cheese swirl, or the desired stir-in
  • Mix well
  • In a separate bowl, combine the ingredients for the low-FODMAP cream cheese swirl and whisk together
  • Swirl the cream cheese swirl into the low-FODMAP Pumpkin mug cake (or fold in chocolate chips or stir- ins)
    • If your mug isn’t large enough, then pour half the low-FODMAP batter into a second regular sized mug and microwave individually
  • Microwave on high for about 1 min 30 seconds
    • Do not let it boil over
    • Adjust based on the size of your mug
  • Serve immediately
    • I sprinkled a little cinnamon and sugar over top

  • So moist and delicious!

Comments Rating 5 (2 reviews)

6 Responses

  1. I’ve recently been diagnosed with IBS and have relied on a lot of the recipes on this website to go low FODMAP in my eating. (By the way, within two days of eating low fodmap I felt like I had an entirely new stomach!) I love pumpkin, but my list of foods from the GI doctor lists pumpkin as high fodmap (but pumpkin seeds as low fodmap). I’ve seen multiple pumpkin recipes listed as low fodmap on the internet – would you be able to explain the discrepancy I’m finding as to if pumpkin is in fact low fodmap?

    1. Sarah,
      Thanks for your questions! We agree it can be confusing, and you may find our Happy Gut Guide helpful for its explanations and low-FODMAP food lists. Canned pumpkin is low-FODMAP in 1/3 cup servings. Enjoy!

  2. Really nice, but...

    … I’m not sure what I did wrong (this was my first attempt at making any sort of mug-cake). The mug I used was slightly too small but other than that things looked okay. The top third was really nice but I found the bottom was slightly underdone and still floury is places – what happened, and how can I prevent this from happening again?

    1. Hi CW!
      Thanks for reaching out. The flour that you saw in the mixture was likely a result of not stirring the ingredients completely enough. You want to ensure it is well incorporated (but not over mixed). As to the raw bottom, that can be a challenge with mug cakes. Too small a mug could result in it bubbling over before the bottom is fully cooked. Additionally, every microwave is a bit different, and yours may take longer to get it fully cooked. As you practice making these with different mugs and microwave times, you will figure out your perfect settings 🙂
      We also suggest letting it stand for about 1 minute after cooking to allow the middle to set a bit more. Hope that helps, good luck!!

  3. Oooh this one got the thumbs up big time!!! Thumbs up from hubby too and I halved the sugar as we are trying to cut down on sweet things. Now to try your Muffin-in-mug!! Thanks you so much for your exciting recipes?

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As an IBS-sufferer myself, I know how badly you want to feel healthy and happy. I’ve spent over a decade researching IBS and FODMAPs, and my recipes and guidance will help you succeed.

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