3 minute Microwave Muffin (Paleo, Gluten Free, Vegan)

The blog world is filled with the infamous mug cakes or microwave muffins and I must admit, they are incredibly quick, tasty and provide an amazing protein boost. Often, my breakfasts incorporate abit of protein powder (mixed into yogurt or oatmeal) and before bed, I always have a scoop of casein with some nuts. The rest of the day, I am to keep my food choices based around whole foods. I tried experimenting with various concoctions in my microwave to see if I could recreate a protein mug cake, minus the use of protein powder or any sweeteners. After some epic failures, I think I have come up with a basic recipe  which resembles a mug cake in both taste and texture, without being dry. The bonus- all in under 3.5 minutes! Success!

Revamped recipe- Can be found here

Microwave English Muffin (Paleo, GF, V)
Microwave English Muffin (Paleo, GF, V)

Grain free Protein Powderless Muffin/Microwave English muffin



3 minute microwave muffin

A delicious microwave muffin recipe which tastes EXACTLY like an English Muffin!
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Servings: 1
Author: Arman @ thebigmansworld



  • Spray a microwave safe cereal bowl with cooking spray and add the peanut flour and baking powder and mix well.
  • Add the canned pumpkin and 2 egg whites and mix VERY well until all ingredients are incorporated.
  • Add the cinnamon and put into the microwave for 2-4 minutes, depending on the power. I put it for approximately 3 minutes (I use a 850watt microwave), but watch it and ensure it puffs up and is fully cooked. Overcooking it will result in a more drier texture.
  • Allow cool, slice in half, and top with cheese/nut butter or eat it as itself.


I usually omit the stevia as I like the peanut flavour of it, and often top it with savoury toppings like cheese (as pictured) or pesto. However, if you like a sweeter muffin, add the stevia and top with a nut butter for a filling, clean snack!

When I was recently doing this twelve week program, instead of making up these muffins each time I wanted one, I would make a big batch at once, quadrupling the ingredients and microwaving it in a baking dish for longer. This should also work in an oven, simply keep an eye on it, and test to see if it is cooked by putting a skewer in the centre and ensuring it comes out clean!
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Clean eating diet food protein recipe



37 thoughts on “3 minute Microwave Muffin (Paleo, Gluten Free, Vegan)

    1. oh my gee I feel like such a FRAUD!!!! this is why I wish I blogged earlier- from now on with my recipes, I’m going to add a disclaimer…I’m a late blog bloomer who’s recipes were probably made before. :p

  1. i am not sure if you are still responding to these posts, but I tried your recipe today and loved the taste, however, it had a very rubbery texture. Is that the way it was supposed to be? Did i over/under cook it? I would love to make this work. I looks/sounds delish! thank you!

  2. That looks superb! What a great idea. Can’t believe it works so will have to pin it to my Pinterest board of recipes to try! Thanks.

  3. This recipe is right up my alley. My question is, is there another flour that would work well? Is there a cheaper alternative like rice flour?

  4. Hi, great idea! However,this says vegan but in the recipe you use eggs. Eggs are not vegan at all 🙂 Maybe you have an idea how to substitute for them? Would be much appreciated! Thanks!

  5. Hi, have made these before and they are awesome! However, I’m out of peanut flour. If I sub for almond flour, will it be the same amount?

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