1 Minute Paleo Vegan Pumpkin Mug Brownie (Keto, Low Carb)


5 from 58 votes
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Enjoy a single serve dessert with this healthy flourless 1-minute paleo vegan pumpkin mug brownie! This healthy, gooey mug brownie needs just 4 ingredients and needs no flour and no eggs- It’s keto and low carb too!

Healthy 1-Minute Flourless Mug Brownie loaded with chocolate chips

Healthy 1 Minute Flourless Mug Brownie

Even with a healthy brownie recipe, there is always the temptation to have more than necessary, thanks to the ‘healthy’ nature of it. As with any food, moderation is key. Luckily, this healthy 1-minute mug brownie recipe covers all your bases!

No flour.

No eggs.



4 ingredients.

1 minute.

You actually have no excuses NOT to make it.

I’ve been trying to pace myself with sharing pumpkin recipes, but that went out the window when the pumpkin spice latte balls, pumpkin edible cookie dough, and flourless pumpkin chocolate muffins came into the picture.

When I shared the healthy flourless pumpkin brownie recipe, several readers reached out asking if there was a way to make a smaller portion, and as a means to use up leftover pumpkin puree. 

Done and done.

Healthy 1-Minute Flourless Mug Brownie with a white spoon in it


To condense a full batch of brownies, I’ve made a healthy brownie in a mug recipe! You guys, it is gooey, fudgy and needs minimal prep! It is made without eggs, without flour and with no sugar, but you’d never tell!

Not only is it vegan (no eggs!), paleo (no grains and no flour!) and keto friendly (low carb and ZERO sugar), it also only needs 4 ingredients to whip this up-

  • A nut or seed butter of choice
  • Unsweetened cocoa powder
  • Granulated sweetener of choice
  • Pumpkin puree

Using any nut or seed butter works (as long as it is smooth!) but I prefer using almond butter or sunflower seed butter. They both have a mild taste and mix very well with the other ingredients. 

You can use peanut butter, but this is not technically paleo-friendly and has an overpowering flavor.

The granulated sweetener of choice is necessary, as the brownie NEEDS some sweetness. I use a granulated monk fruit sweetener to keep it keto/ vegan-friendly, but any sugar or sugar substitute works.

For those of you who don’t want to use pumpkin puree and/or don’t follow a ketogenic diet, you can swap out the pumpkin for an overripe medium banana. Using a banana would also eliminate the need to use so much sweetener!

Confession- I prefer using the banana and using peanut butter, as this combo is the dream! 

To take this healthy paleo vegan mug brownie up a level, consider adding a hefty dose of chocolate chips to it- The taste and texture will be incredible! 

Healthy 1-Minute Flourless Mug Brownie


The best part of using pumpkin puree is that you achieve a gooey mug brownie recipe, without the need for any eggs. It also means you can barely cook it to completion and still be fine enjoying it!

I would just be cautious to not overly undercook it if you add chocolate chips- You’ll be left with more of a pudding-like consistency! 


While this healthy mug brownie recipe takes a minute to whip up, that requires the use of a microwave. I understand not everyone has one, or don’t feel comfortable using it. 

That is perfectly fine.

Confession- The mug brownie you see pictured was actually BAKED in the oven! 

I actually prefer using the oven as I find it cooks evenly and even achieves the dome shape (especially if you load it with chocolate chips and bake on high broil for the first 2 minutes!)

To bake this mug brownie in the oven, bake for 10-12 minutes at 180C/350F. Remove when the desired texture is achieved.

Healthy 1-Minute Flourless Mug Brownie with a white spoon in it

Satisfy your healthy chocolate cravings with this ooey, gooey, fudgy brownie in a mug- You will be satisfied AND can finish it all off, solo!

Healthy 1-Minute Flourless Mug Brownie

1 Minute Paleo Vegan Pumpkin Mug Brownie (Keto, Low Carb)

5 from 58 votes
Enjoy a single serve dessert with this healthy flourless 1-minute paleo vegan pumpkin mug brownie! This healthy, gooey mug brownie needs just 4 ingredients and needs no flour and no eggs- It's keto and low carb too!
Servings: 1 Serving
Prep: 1 min
Total: 1 min



  • Grease a microwave-safe dish, ramekin or mug.
  • Add all your ingredients and mix very well, until a thick batter remains. 
  • Microwave for 50 seconds-2 minutes, until desired texture remains. Enjoy

Oven instructions

  • Preheat oven to 180C/350F. Bake mug brownie in oven safe dish for 10-12 minutes. 


* Add an extra tablespoon for an ultra-rich flavor.
1 Minute Paleo Vegan Pumpkin Mug Brownie (Keto, Low Carb) will not be like a typical 'cake-like' brownie- it is ultra gooey and fudgy, and almost pudding-like. 


Serving: 1gCalories: 175kcalCarbohydrates: 13gProtein: 7gFat: 11gFiber: 9gVitamin A: 150IUVitamin C: 0.8mgCalcium: 20mgIron: 0.5mgNET CARBS: 4g
Course: Dessert
Cuisine: American
Author: Arman
Tried this recipe?Give us a shout at @thebigmansworld or tag #thebigmansworld!

Healthy 1-Minute Flourless Mug Brownie in a collage

Disclosure: This post may contain affiliate links. I may earn a small commission for my endorsement, recommendation, testimonial, and/or link to any products or services from this website.

Arman Liew

I’m a two time cookbook author, photographer, and writer, and passionate about creating easy and healthier recipes. I believe you don’t need to be experienced in the kitchen to make good food using simple ingredients that most importantly, taste delicious.

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  1. I’ve made your single-serving brownie mug made with banana and peanut butter…SO GOOD. I almost forgot about that! Excited to try this pumpkin version, especially to use up leftover pumpkin! 🙂

  2. Would it be possible to sub out some of the pumpkin and sub in some almond flour to decrease the pumpkin flavor and firm up the texture a bit? What would you suggest?

  3. I LOVE this recipe because I could down more brownies than ever in one go. It’d be dangerous if I made a whole batch of brownies! This mug brownie, however, is a much safer option for me given that my face wouldn’t be smothered in chocolate! No, wait. Even with this glorious recipe, my face would be smothered in chocolate. It’s a given–I’m sure you remember how curry always got on my shirt at our Indian buffet trips!

  4. I think you are a genius. I love, love, love your recipes and I love you to pieces. I have a problem, I, somehow, accidently, cancelled my subscription to yr website. I tried to re-subscribe, but I was told that I am not allowed to do this. Can you please reconsider? Pretty please? I don’t know how it happened, I guess I did it…

  5. I did it this week with 1 banana + 1 tbsp peanut butter + 2 tbsp cocoa powder and no sugar, and I loved it.
    Thank you very much for this great idea ♥

  6. 5 stars
    Such a great healthy alternative to mug brownies! I loved that I was essentially just eating a banana (that’s the route I went) with some peanut butter – nothing unhealthy about that. 😉 I microwaved it for just 1 minute, as I usually like my mug cakes gooey, but you’re right – it’s definitely like a batter. Next time I’ll try closer to 2 minutes to get it to firm up a tad bit. Thanks!