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!

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Comments Rating 5 (2 reviews)

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  1. Sarah August 18, 2019
    • Rachel Pauls Food August 18, 2019
  2. CW May 25, 2021
    • Rachel Pauls Food May 25, 2021
  3. Margie October 17, 2021
    • Rachel Pauls Food October 17, 2021

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