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You are here: Home / Recipes / Breakfast / Paleo Pumpkin Pie Microwave Soufflé

Paleo Pumpkin Pie Microwave Soufflé

21 Sep

Confession time: I ate three of these Paleo pumpkin pie microwave soufflés in one day. I’d like to say not by choice, but it was totally by choice. With every delicious bite I thought of Chris Farley playing a teenage girl in that classic Saturday Night Live skit, saying, “LAY OFF ME I’M STARVING!”

5 minutes to make, seconds to eat. This Paleo Pumpkin Pie Microwave Soufflé will be your new favorite breakfast

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It’s easy to eat one after the other, because this decadent soufflé takes only five minutes to make (and even less to eat). This is by far one of my all-time favorite breakfast treats. If you crave something easy, seasonal, warm, sweet, delicious, AND healthy, I got you covered.

When it comes to food photography, it is imperative that the photos make the food look appetizing. The soufflé is beautiful straight out of the microwave, however, after a few seconds, the top ‘sinks’ into the mug a bit. So you can probably imagine me scrambling like a crazy lady to snap the perfect shot. Attempt one failed (because my mug was boring and ugly). Attempt two also failed (because the soufflé leaned to one side of the mug, and it bugged me).

Food photography is tricky! Third times a charm for this paleo pumpkin pie microwave soufflé

Third time is a charm! After I inhaled the first two, I licked my wounds, tried it one last time, and finally got the shot I needed to convince you to try this thang. Even after burned fingers, spilled maple syrup, and crumbs in the crevasses of my camera, I would still do it all over again, just to devour this ‘lil baby (or three).

Why is this Paleo pumpkin pie microwave mug soufflé a favorite? Simple as pie (oh look, I made a funny!) to make and it’s dairy-free, gluten-free, low-carb, and free of refined sugar.

To start, grab one ripe banana. I have a stash of brown ones in my freezer, you know, for emergencies. Mush the banana in the mug, then add the eggs, pumpkin spice, maple syrup, and pumpkin puree. Mix together and place in the microwave for approximately 2 1/2 – 3 minutes. Cook time will depend on your mug and the power setting of your microwave.

In less than five minutes and minimal prep, you get a delicious pumpkin pie microwave soufflé

DING! Now, simply RUN to your microwave, watch the soufflé of amazingness rise and comfortably settle into your mug, then SNIFF the sweet smell of fall, DIVE IN, and EAT (but be careful not to burn your tongue). I even drizzled more maple syrup aaaaaaall over this just because I felt like it.

Paleo Pumpkin Pie Microwave Souffle - 5 minutes to make, gluten-free, dairy-free, low-carb

5-minute, healthy, warm, and delicious Paleo pumpkin pie microwave soufflé

“I don’t have time to make breakfast” is no longer an excuse when you can have a healthy mug of warm, sweet, spiced amazingness in five minutes. Try it, you’ll like it!

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Paleo Pumpkin Pie Microwave Soufflé

aleo Pumpkin Pie Microwave Soufflé - 5 minutes to make, gluten-free, dairy-free, low-carb

★★★★★

4.8 from 4 reviews

  • Author: Physical Kitchness
  • Yield: 1 1x
Scale

Ingredients

  • 2 eggs
  • 1 ripe banana
  • 2 tablespoons pumpkin puree
  • 1 teaspoon pumpkin pie spice
  • 2 teaspoons pure maple syrup

Instructions

  1. Combine all ingredients in to a microwave safe mug, stirring until well combined. Microwave for 2 1/2 – 3 minutes. Serve immediately.

 

5-minute, Paleo Pumpkin Pie Microwave Soufflé. A warm and delicious, gluten-free, dairy-free breakfast

 

An easy, healthy, delicious breakfast - This Paleo, low-carb pumpkin pie microwave soufflé will be your fall favorite.
Chrissa
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68 Comments Filed Under: Breakfast, Desserts, Recipes, Toddler Approved Tagged With: paleo, pumpkin[heart_this]

About Chrissa

I'm Chrissa - a lover of cooking, hater of spiders, fitness enthusiast, red lipstick wearer, mom and wife. Here you will find healthy recipes the family will love, step-by-step workout tutorials, meal planning guides and wellness tips.

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Comments

  1. Ros Emely@stressfreemommies says

    September 21, 2015 at 5:48 am

    This is a perfect fall treat and its so simple to make!

    Reply
    • Chrissa says

      September 21, 2015 at 12:51 pm

      Thank you Ros! It is SO simple and yummy!

      Reply
  2. jen says

    September 21, 2015 at 6:07 am

    You made me laugh by saying you ate 3 of these to get the right picture! Cooking this kind of thing in a microwave can be trick. Nicely done! Looks really yummy too!

    Reply
    • Chrissa says

      September 21, 2015 at 12:56 pm

      I’m glad you ‘get it’ Jen! At least my photo fails were yummy to eat! Thank you for stopping by.

      Reply
  3. Ashley @ She Makes A Home says

    September 21, 2015 at 6:09 am

    I can’t wait to try this – thanks for sharing!

    Reply
    • Chrissa says

      September 21, 2015 at 12:58 pm

      Thanks Ashley. Hope you love this!

      Reply
  4. Ashley @ Fit Mitten Kitchen says

    September 21, 2015 at 6:27 am

    Lol love that you included your photo fails. #reallife #bloggerproblems 😉 This looks great! Can’t wait to give it a try. <3

    Reply
    • Chrissa says

      September 21, 2015 at 1:02 pm

      RIGHT?! You totally get it. I contemplated not including those pics but gotta be realiz! Thanks Ashley 🙂

      Reply
  5. Sarah says

    September 21, 2015 at 6:28 am

    Cakes in a cup, made in a microwave. How very cool!

    Reply
    • Chrissa says

      September 21, 2015 at 1:38 pm

      Exactly! Easy, yummy, and cool (but really, warm) 😉

      Reply
  6. Kam Kay says

    September 21, 2015 at 7:16 am

    That looks so delicious and so easy to make. You are right, no more excuse not to eat healthy breakfast now!

    Reply
    • Chrissa says

      September 21, 2015 at 1:40 pm

      Thank you Kam! I hope you totally love this mug soufflé as much as I do!

      Reply
  7. Stacey says

    September 21, 2015 at 8:08 am

    You made me laugh over my morning coffee – perfect start to the day. And now I’ll be dreaming all day of this wonderfully simple, yet oh-so-good-looking treat!!! I think your three attempts at getting the perfect picture paid off. I appreciate you taking one for the team and eating the first two, and naturally, you deserved the third as a payment for your efforts. Obviously. I’m saving this nugget for when I’m done with this whole no sugar stint 😉

    Reply
    • Chrissa says

      September 21, 2015 at 1:41 pm

      So happy to make you smile friend! You gotta make this – I know you will love it! And hey, if you can’t wait, just omit the maple syrup for a Whole30 compliant breakfast!

      Reply
  8. Francesca says

    September 21, 2015 at 8:10 am

    Yum!!! So easy and looks delicious! I’ll definitely be trying this out soon! Perfect breakfast for me on our busy school day mornings!

    Reply
    • Chrissa says

      September 21, 2015 at 1:41 pm

      Wonderful Francesca! Let me know what you think. So glad you stopped by!

      Reply
  9. Chelsea says

    September 21, 2015 at 8:10 am

    Looks so perfect…thank you for sharing!!! xo

    Reply
    • Chrissa says

      September 21, 2015 at 1:42 pm

      You are welcome Chelsea! Enjoy!

      Reply
  10. shernell says

    September 21, 2015 at 8:12 am

    This recipe looks yummy and perfect for fall. Thank you so much for sharing.

    Reply
    • Chrissa says

      September 21, 2015 at 1:44 pm

      Thank you Shernell. It is such a warm, decadent fall treat. Enjoy!

      Reply
  11. Liz says

    September 21, 2015 at 8:21 am

    YUM! This looks so delicious.. and it actually looks cake like! Whenever I make anything in a mug it always gets super spongey and yucky… I need to try this 🙂

    Reply
    • Chrissa says

      September 21, 2015 at 1:46 pm

      Hey Liz – ohmygosh it is really, truly nummy. Let me know what you think! So glad you stopped by!

      Reply
  12. Amethyst Moon says

    September 21, 2015 at 8:27 am

    This looks like a winner! And you are so right about pictures of food…they need to be appetizing. You did a good job!

    Reply
    • Chrissa says

      September 21, 2015 at 1:47 pm

      YES! If the food looks like mud, I don’t think I would get many fans here! Thanks so much for stopping by. I appreciate your support!

      Reply
  13. Heather with WELLFITandFED says

    September 21, 2015 at 8:59 am

    AW MA GAWD. That looks soooooo good! I am so making that! Pinning right now. Really great post.

    Reply
    • Chrissa says

      September 21, 2015 at 3:49 pm

      Did you just say that in a ‘jersey’ accent? Because I pretty much think you are the bomb for that. Thanks for the pin and for making me giggle today!

      Reply
  14. Barb says

    September 21, 2015 at 9:04 am

    Hi Chrissa, I want to make these but I don’t see the exact measurements for the ingredients….did I miss it? Can you tell me how much pumpkin, maple syrup, eggs, pumpkin spice I need. Thanks. Looks great!

    Reply
    • Chrissa says

      September 21, 2015 at 12:33 pm

      I can’t believe I forgot to include the recipe! Huge blogger fail! Sorry about that – added now 🙂 ENJOY!

      Reply
  15. Terri says

    September 21, 2015 at 9:37 am

    Hi, this looks delicious! Just wondering if I am missing a link to the recipe? Can’t seem to find it. Thanks!

    Reply
    • Chrissa says

      September 21, 2015 at 12:32 pm

      TERRI! Oh my GOSH blogger fail! I totally forgot to include the recipe (head smack). It’s added now. Let me know if you have any questions and thanks for stopping by!

      Reply
  16. rachel @ athletic avocado says

    September 21, 2015 at 9:53 am

    oh yes! i love that this is so easy to make! pumpkin is the best 🙂

    Reply
    • Chrissa says

      September 21, 2015 at 8:12 pm

      Super easy to make Rachel! I love pumpkin too 🙂

      Reply
  17. Nina says

    September 21, 2015 at 1:36 pm

    So yummy and easy sounding! Definitely time to stock up on the canned pumpkin.

    Reply
    • Chrissa says

      September 21, 2015 at 8:12 pm

      Awesome Nina. I SO need to stock up on more canned pumpkin too. Thanks for stopping by!

      Reply
  18. Amanda says

    September 21, 2015 at 2:54 pm

    This looks so good! And has pumpkin, my favorite!! I love how you added the “fail” pictures as well! (:

    Reply
    • Chrissa says

      September 21, 2015 at 8:14 pm

      Thanks Amanda! Pumpkin is T.H.E best for sure, hands down. Fail pictures, not so much. But hey, we’re all human, right?!

      Reply
  19. Kat says

    September 21, 2015 at 3:21 pm

    Mug cakes are the BEST! And I dont blame you for eating 3 of these in one day…it looks and sounds absolutely divine. I actually havent had a mug cake in so long, and I literally don’t know why! So quick, simple, and delicious!

    Reply
    • Chrissa says

      September 21, 2015 at 8:17 pm

      Oh man Kat I can’t wait for you to try this!!! I didn’t feel THAT bad about eating 3 in a day, until I realized I consumed 6 eggs and 3 entire bananas in like one sitting. EEK! Thanks for stopping by! Enjoy 🙂

      Reply
  20. T Austin says

    September 21, 2015 at 4:19 pm

    This is great! I’ve never attempted a soufle before but this one actually looks pretty easy!

    Reply
    • Chrissa says

      September 21, 2015 at 8:20 pm

      Oh I cannot wait for this to be your first microwave mug soufflé experience! I hope you love it as much as I do!

      Reply
  21. Blair @ The Seasoned Mom says

    September 21, 2015 at 5:28 pm

    I love this! I’m a big fan of mug cakes, so I’m especially excited about these healthy ingredients and the pumpkin flavor. I’d eat three in one day too. 🙂

    Reply
    • Chrissa says

      September 21, 2015 at 8:22 pm

      Thanks Blair! I hope you LOVE this easy mug cake/soufflé and have FOUR in one day!! 😉

      Reply
  22. Morgan says

    September 21, 2015 at 6:35 pm

    Your blog is fabulous, and so are these tutorials. Keep rockin!

    ★★★★★

    Reply
    • Chrissa says

      September 21, 2015 at 8:22 pm

      Thanks Morgan! I appreciate it so much!

      Reply
  23. Sina @ Vegan Heaven says

    September 22, 2015 at 2:48 am

    This looks so delicious, Chrissa! I don’t have a microwave, so I’ve never tried a microwave souffle before. I really gotta make one when I’ll stay at my parents’ house next time.

    Reply
    • Chrissa says

      September 22, 2015 at 8:23 am

      Thanks Sina! I honestly have no idea how this would work without a microwave. So I wish I could help! You’ll have to give it a whirl at your parents’ house for sure! Thanks for stopping by.

      Reply
  24. Brittany says

    September 22, 2015 at 8:24 am

    Well, all your photography attempts paid off because this looks delicious! I can’t believe how simple it sounds to make and with so few ingredients! Pinning now!

    Reply
    • Chrissa says

      September 22, 2015 at 1:20 pm

      Thanks Brittany! Phew, I’m glad you think this LOOKS as delicious as it tastes 🙂

      Reply
  25. Sage Miller says

    September 22, 2015 at 9:20 am

    Well, this looks absolutely divine! You had me at pumpkin….can’t wait to try! I’m thinking the kiddos will even love this one! Thanks Chrissa!

    Reply
    • Chrissa says

      September 22, 2015 at 1:21 pm

      Awww thanks Sage! I hope the girls LOVE this. Will definitely make your mornings easy! 🙂

      Reply
  26. Noemi @ Wealthy in Health says

    September 22, 2015 at 11:59 am

    For years, I hated pumpkin. Now, that I realized I like it, I believe I MUST try every pumpkin recipe 😀 It sounds really easy, I should start with it 🙂

    ★★★★

    Reply
    • Chrissa says

      September 22, 2015 at 1:29 pm

      HATED PUMPKIN?! That’s like the cardinal fall sin! 😉 JK. So glad you found a love for pumpkin and stumbled upon this recipe to try.

      Reply
  27. DIY JUST CUZ says

    September 22, 2015 at 5:33 pm

    This looks AMAZING! I’m going to have to try this!

    Reply
    • Chrissa says

      September 24, 2015 at 1:39 pm

      I hope you love it as much as I do!

      Reply
  28. Carly @ FitLiving blog says

    September 24, 2015 at 3:59 am

    YUM!! I have always wanted to make a microwave cake and this one looks super easy. And pumpkin?! Yes, please! I have all of these ingredients, so I will be making this today 🙂

    Reply
    • Chrissa says

      September 24, 2015 at 1:40 pm

      Awesome Carly! So easy and so yummy. Let me know what you think. I hope you are as obsessed with it as I am! 🙂

      Reply
  29. Ashley says

    September 28, 2015 at 10:30 am

    Making another as I type this. A new fav for sure!

    Reply
    • Chrissa says

      October 12, 2015 at 8:12 pm

      Oh so glad you love it Ashley! Too easy not to make over and over!

      Reply
  30. Cynthia Jackson says

    October 12, 2015 at 5:32 pm

    This is a genius idea! I have never seen anything like it. I am really excited to try it with my son (he can not eat regular pie).
    I wish I had seen it earlier today – I would have made sure to pick up some pumpkin puree. It would have made a perfect dessert for Canadian Thanksgiving!
    Trying it tomorrow!

    Reply
    • Chrissa says

      October 12, 2015 at 8:13 pm

      Thanks so much Cynthia! Let me know what you think. I hope your son approves and happy belated Canadian Thanksgiving!!

      Reply
  31. Minette says

    January 8, 2016 at 6:09 pm

    Did this twice today. So good. I whipped the egg whites separately and combined. So the recipe served two large mugs instead of one. Thank you.

    ★★★★★

    Reply
    • Chrissa says

      January 9, 2016 at 11:53 am

      That’s great Minette! I’ll have to give it a shot with your alterations. One big ‘ol mug of amazingness is what I call a winner!

      Reply
  32. Heather with WELLFITandFED says

    June 7, 2016 at 10:04 pm

    Oh my! Guess what! I am doing an article for a magazine on Mug Cakes. Guess who is getting included. You! I will forward you the article when I post it.

    ★★★★★

    Reply
    • Chrissa says

      June 9, 2016 at 8:48 pm

      Oooooo YAY!!!!! Thanks SO much Heather! I just love you 🙂

      Reply
  33. Lisa says

    October 31, 2016 at 11:33 am

    Oh my God!!! I can’t wait to go home and make 3 of these!!! Yay – breakfast for dinner.

    Reply
    • Chrissa says

      November 6, 2016 at 8:45 am

      Thanks Lisa!!! SO easy and seriously I make it like once a week. My little guy likes it too!

      Reply
  34. Mandy says

    July 8, 2017 at 9:23 am

    Is there an alternative to the banana? I’m allergic. Would it make a difference if I left it out?

    Reply
    • Chrissa says

      July 8, 2017 at 9:36 am

      Hmmm I have never tried with banana. I would say give it a whirl!

      Reply

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