Pumpkin Spice Protein Mug Muffin
A warm, cake-like microwave muffin scented with pumpkin pie spice and loaded with vanilla protein. Ready in 3 minutes for a warm, steady-energy breakfast.
Prep
2 min
Cook
2 min
Total
4 min
Makes
1 serving
Created together. Shared with you.
Made by Marie + Lila
Marie created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
2 min
Cook
2 min
Total
4 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Whisk
Time saver
Measure everything before you start so this quick recipe moves without pauses.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 5 steps complete
Next: Add 1 scoop vanilla protein powder
- 01
Add 1 scoop vanilla protein powder
In a microwave-safe mug with a capacity of at least 12 fluid ounces (350ml), add 1 scoop vanilla protein powder, 2 tbsp gluten-free oat flour, 0.5 tsp pumpkin pie spice, and 0.5 tsp baking powder. Stir dry ingredients thoroughly with a fork until blended.
Look for: blended
Tap card to mark done - 02
Add 0
Add 0.33 cup pumpkin puree, 1 tbsp almond butter, and 0.25 cup almond milk to the mug.
Tap card to mark done - 03
Whisk with a fork for 45 seconds…
Whisk with a fork for 45 seconds until a smooth, thick batter forms without any visible dry flour pockets.
Look for: a smooth, thick batter forms without any visible dry flour pockets
Tap card to mark done - 04
Microwave uncovered on high heat for 75…
Microwave uncovered on high heat for 75 to 90 seconds. The muffin will puff up and the top surface should feel set and firm to a light touch, with no wet batter remaining.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Allow the mug to cool for 2…
Allow the mug to cool for 2 minutes on the counter before eating directly from the mug or turning out onto a plate.
Allow: 2 minutes
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