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2-Minute Gluten-Free Paleo Pumpkin Microwave Muffins

author image Jess Barron
Jess Barron is Editor-in-Chief of LIVESTRONG.COM. Read some of her other health and fitness articles here. A longtime foodie and fan of Farmer's Market food, Jess particularly loves heirloom tomatoes, fresh figs with burrata cheese, and anything with pumpkin or peanut butter in it! Her love for food fuels her desire to exercise daily. In the summer of 2012 Jess lost 20 pounds in a test group for a new fitness program. Some of her favorite workout routines include walking, running, yoga, P90X, INSANITY, and mixed martial arts. Jess's writing can also be found at She has appeared on MSNBC's "The Most," ABC News Now, and XM satellite radio and her writing has appeared on and Yahoo! Follow Jess on Twitter @jessdandy. Also, you can add her on Google+ and follow her on Pinterest.
2-Minute Gluten-Free Paleo Pumpkin Microwave Muffins
Whip up these mouth-watering pumpkin muffins in 2 minutes! Photo Credit: Getty Images

According to a 2011 NPD food market research study, 31 million Americans (one in 10!) skip breakfast. And more men than women are skipping their morning meal. Twenty-eight percent of men between the ages of 18-34 don’t eat before 11a.m. One of the top reasons people gave for skipping breakfast was, “they didn’t have time and were too busy.”

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I get it! I’m busy too, and I don’t have a lot of free time in my mornings. I want a fast, high-protein meal that will keep me feeling full (and that preferably doesn’t dirty any pans or dishes).

For breakfast I generally eat eggs or protein shakes, but now that the mornings are getting a little cooler, I start craving warm muffins in fall flavors. I tend to avoid grains and I’m notoriously obsessed with pumpkin, so I created my 260-Calorie 2-Minute Gluten-Free Paleo Pumpkin Microwave Muffins. They’re so easy and so yummy. And did I mention that they are gluten-free and Paleo?

You will need a mug to bake the muffin in.
You will need a mug to bake the muffin in. Photo Credit: Adrien Fischer / EyeEm/EyeEm/Getty Images

260-Calorie 2-Minute Paleo Pumpkin Microwave Muffins

Calories: 260 calories
Fat: 17 grams
Carbs: 22 grams
Protein: 11 grams

To see the fiber content and other nutritional info, you can view this recipe in LIVESTRONG.COM’s free Calorie Tracker. (Find out how to add YOUR recipes into the Calorie Tracker so you can find out the amounts of calories, carbs, fat and protein in them.)


  • 1 egg
    - 1/3 cup pumpkin puree
    - 3 tablespoon ground flaxseed meal
    - 1 1/2 teaspoon honey
    - 1 teaspoon coconut oil
    - 1/2 teaspoon pumpkin pie spice (dash each of cinnamon, nutmeg, ginger, cloves)


1. Break egg into large microwave-safe coffee mug. Gently beat with fork.
2. Mix in pumpkin puree, honey, coconut oil, pumpkin pie spice, and flaxseed meal.
3. Microwave on high for two minutes, but watch to make sure your muffin doesn’t rise over the top of your mug.
4. Either eat your muffin out of the mug, or flip it over on a small plate and sprinkle some extra cinnamon on top.

If you love pumpkin as much as I do, check out these other pumpkin recipes:
125-Calorie Healthy Homemade Pumpkin Spice Latte

4 Yummy 175-Calorie-or-Less Pumpkin Treats

Readers — Will you try this muffin recipe? What are your favorite pumpkin recipes? Leave a comment below and let us know.

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