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KETO 4-MINUTE MICROWAVE PUMPKIN-CAKE 

KETO 4-MINUTE MICROWAVE PUMPKIN-CAKE

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Keto 4-Minute Microwave Pumpkin-Cake is the bomb! I think you’re really going to love this dessert! During the holidays of 2023, I ate a lot of pumpkins.  It’s so nutritious and part of the winter celebrations.  But you can enjoy pumpkin throughout the winter.     

4-minute microwave pumpkin-cake

Many of us think of pumpkin as a vegetable that we also add to sweet desserts. It’s really the other way around. Pumpkin is a fruit that we use in desserts that can also be part of a savory dish. It’s fruit, not a vegetable. 

I love preparing desserts with pumpkin. This Keto 4-Minute Microwave Pumpkin-Cake tastes sweet and earthy.

Additionally, it has sweetness that becomes more pronounced due to the cooked pumpkin and sweetener. I created this delicious Keto dessert. The first time you prepare this dessert, you may take a bit of time learning the simple process. After that, you can whip up this decadent, sugar-free delight in a few minutes. It spends 4 minutes in the microwave.   

4-minute microwave pumpkin-cake

If you plan on enjoying this cake outside of fall, you’ll only have access to canned pumpkin. Hunt for a brand that is 100% pumpkin with no additives, fillers, spices, or sugar. Pure pumpkin is only 49 calories per cup. 

4-minute microwave pumpkin-cake

This Keto 4-Minute Microwave Pumpkin-Cake is quite substantial and can serve two people. A half slice of the cake is only 2.75 net carbs.  Or, if you are following a low-carb or lazy keto lifestyle, you can enjoy the entire cake in one sitting! 

Unsweetened pumpkin, whether fresh or canned, is a nutritious ingredient. This recipe calls for ½ a cup (122 grams) of pumpkin for the entire cake, divided into 2 desserts.  A half cup of cooked, unsweetened pumpkin contains 25 to 30 calories, 1 gram of protein, 7 grams of carbs, 1.5 grams of fiber, 5.5 grams of net carbs, 3.5 grams of sugar, and zero fat. Cooked, unsweetened pumpkin also contains Vitamins A, C, and E, as well as potassium, iron, and magnesium. 

4-minute microwave pumpkin-cake
Pumpkin:

The bright orange color of pumpkin tells us this fruit offers a high content of beta-carotene, a precursor to vitamin A. Beta-carotene is crucial for our vision, immune function, and skin health. Pumpkin also contains antioxidants, including vitamin C and beta-carotene, as mentioned, helping to combat oxidative stress in our body.  I love pumpkin because it’s also beneficial to our hearts. The potassium content in pumpkin helps to regulate blood pressure and promote proper muscle and nerve function. The combination of vitamins and minerals in this fruit, particularly vitamin A and vitamin C, also contributes to a healthy immune system. 

Pumpkin Pie Spice:

Pumpkin Spice derives its health benefits primarily from the individual spices that make up this flavorful mix, which commonly includes a blend of cinnamon, ginger, nutmeg, cloves, and sometimes allspice and cardamom.

Cinnamon:

Cinnamon is rich in antioxidants that help combat oxidative stress in the body. Some studies suggest that cinnamon may have anti-inflammatory effects, which can be beneficial for overall health. Cinnamon may also help regulate blood sugar levels, potentially benefiting individuals with insulin resistance or diabetes. 

Ginger:

Ginger contains compounds with anti-inflammatory and antioxidant properties, contributing to overall health. It has also been traditionally used to ease nausea and digestive discomfort. 

Nutmeg contains compounds that may have anti-inflammatory effects. People have used nutmeg in traditional medicine to aid digestion.

Cloves are rich in antioxidants and may have anti-inflammatory properties. Cloves have also been associated with oral health benefits, including anti-bacterial properties. 

Allspice:

Allspice is derived from the dried unripe berries of the Pimenta dioica plant, contains antioxidants. Some traditional uses suggest that allspice may aid digestion. 

Cardamom:

Cardamon has been traditionally used to ease digestive issues and promote gut health. Cardamom also contains antioxidants that may contribute to overall well-being. 

Pasture-raised eggs:

Pasture-raised eggs are typically more nutrient-dense than eggs from hens raised in confinement. They often contain higher levels of vitamins and minerals, including vitamins A, E, and D, as well as omega-3 fatty acids.  Hens that have access to pasture and insects produce eggs with higher omega-3 fatty acid content.

Omega-3s are essential for heart health, brain function, and reducing inflammation in the body.  Pasture-raised eggs may have higher levels of vitamin D compared to eggs from hens raised indoors.

Vitamin D is important for bone health, immune function, and overall well-being.  Eggs from pasture-raised hens may contain more antioxidants, including lutein and zeaxanthin. These compounds are beneficial for eye health and may reduce the risk of age-related macular degeneration.

Conventional diets often have an imbalanced ratio of omega-6 to omega-3 fatty acids, which may contribute to inflammation. Pasture-raised eggs, with their higher omega-3 content, can help improve this balance.

Pasture-raised eggs contain high-quality protein with a well-balanced amino acid profile. Protein is essential for muscle maintenance, repair, and overall body function. Supporting pasture-raised eggs also aligns with ethical considerations, as the hens may engage in natural behaviors, move freely, and access a more natural diet.

This Keto 4-Minute Microwave Pumpkin-Cake tastes just like pumpkin pie! The cake is fluffy and moist, sweet, and spicy. Sweetness is its most predominant taste sensation created by Swerve Brown Sugar.  

This Keto 4-Minute Microwave Pumpkin-Cake sings with sweetness from the Swerve Brown Sugar (or other sweetener). Enjoy a glass of white wine with this Keto dessert. In following a Keto diet or in living a low-carb lifestyle, we don’t want to use up carbs on a glass of wine. So, you have a couple of options.

Consequently, drink whatever you like. Don’t worry about pairing the wine to the cake. Enjoy your wine the way you like it. Take the carb hit! If you like to create harmony between the wine and your dessert, you’ll need some sweetness in the wine.  Add a pinch of stevia or monk fruit to your glass of white wine. Just make sure the wine is sweeter than the cookies. Choose whites that are also vinified off-dry like Riesling or Gewurztraminer or a pink rose. These wines taste fabulous when bone dry or off-dry.  

Wine Tips: 

Alcohol and Ketosis:

To support your Keto diet or low-carb lifestyle, choose quality, non-alcoholic wines that are low-carb and low sugar. Alcohol does not support a keto diet or low-carb lifestyle. Your liver processes alcohol before nutrients, pausing ketone creation and slowing the ketosis process. Your body will also metabolize alcohol as fuel before using food. This can slow fat burning and may cause your body to store carbs, fat, and protein as excess body fat. Alcohol consumption also stimulates the appetite. This can cause you to eat more.

Alcohol and Health:

Did you know that when you drink alcohol, your liver has to work extra hard to break it down? This can cause damage to your liver and increase your risk of health problems like inflammation and cancer, especially if you drink a lot. Plus, alcohol can mess with your blood sugar levels, leave you feeling dehydrated, and throw off your body’s normal functions.  

Non-Alcoholic Wine and Health Benefits:

Non-alcoholic wines with few carbs and little sugar are great for your health. They help you manage your weight, control your blood sugar, and keep you hydrated. Plus, they have important nutrients and antioxidants from grapes that can lower your risk of health problems like heart disease. And, since they don’t have alcohol, they’re perfect for socializing without any negative effects, which can help you feel happier and less stressed.

 

The answer is no! The best part about this sugar-free dessert is its cheap price. Pure canned pumpkin is readily available at supermarkets and is usually under $4.00 per 15-ounce can. You may choose to purchase an organic brand. Swerve Brown Sugar or Truvia Sweet Complete Brown is pricey, but you need little in this dessert. You can find these sweeteners in some local supermarkets, health food stores that are Keto savvy, and on Amazon. Try to find them locally so you don’t have to pay a shipping fee (if you don’t have a Prime account).

Canned Pumpkin:

You can buy a 15-ounce can of pumpkin at Walmart for less than $5.00. You will use less than $2.00 worth of the can for one mini cake. Said another way, one 15-ounce can of pumpkin can make 3 cakes with some flesh left over. Be sure to read the label on the can. Make sure that the only ingredient listed is 100% pumpkin with no sugar, fillers, or spices. Avoid cans that say, “Pumpkin Pie Filling.”  

Eggs:

Two eggs costs less than $0.66 cents. Pasture-raised eggs are a good choice if you can pay the extra money.  

Pumpkin Pie Spice Blend:

Pumpkin pie spice typically includes a harmonious blend of cinnamon, ginger, nutmeg, cloves, and sometimes allspice and cardamom. You can make the blend without allspice and cardamom.   

While available in most grocery stores, pumpkin pie spice blend is pricy. I head to the local bulk food store and purchase the individual spices to make a large batch of this blend. It’s cheaper this way. You can also use the spice blend in many savory dishes. Try using pumpkin pie spice blend as a BBQ rub for chicken and pork on the grill. 

Did you know that pumpkin pie spice blend is also a part of Caribbean Jerk seasoning for chicken?

Jerk seasoning commonly includes pumpkin pie spices plus dried thyme, garlic powder, and Scotch bonnet powder. You can also incorporate pumpkin pie spice blend into Harissa (from North Africa), Moroccan spice blend (with the addition of cumin and coriander), Creole seasoning, and Garam Marsala. 

Natural Sweetener:

Stay away from artificial sweeteners. Use a natural sweetener like stevia, monk fruit, xylitol, erythritol, or a combination. The bulk food store carries most of these sweeteners. 

Baking Powder:

Baking powder is inexpensive and you only need 1 tablespoon. 

Freshly Ground Black Pepper:

Yes, black pepper is part of this sweet-tasting, delicious dessert. Why black pepper? Black pepper heightens the pumpkin flavor in pumpkin. It’s a secret ingredient!

Nuts: In this recipe, nuts are optional. They add calories, fat, and carbs. So, if following a strict Keto protocol, avoid the nuts. If enjoying a low carb or keto lazy lifestyle, add nuts if you choose.  

I used pistachios in this recipe, although they can be pricey. They are also available at the bulk food store. The cake also tastes fabulous with walnut, cashew or almond pieces. Walnuts add a pleasant bitterness than nicely offsets the sweetness in the topping. 

Butter:

You’ll need a tablespoon of butter for the topping. You can use grass-fed butter, plant-based margarine, or regular butter. Regular butter is high in saturated fat.  

Sugar-Free Brown Sugar:

I love Swerve Brown Sugar and Truvia Sweet Complete Brown because they taste just like the real deal. But a bag can cost as much as $10.00. Keep in mind that you only need 2 tablespoons for the topping on the mini cake. Remember, it’s sugar-free!

If you cannot find these sweeteners in your grocery store or they are too expensive, then head to the grocery store for stevia or monk fruit sweetener.  

Your microwave cooking time may vary. Over time, components in a microwave like the magnetron that generates the microwaves can become worn and torn. This might decrease your cooking efficiency because the cooking times don’t achieve the same level of heating.

So if you have an older microwave, try cooking the cake at 4 minutes knowing you may have to add another minute. Also, newer microwaves now come with advanced features, sensors, and technology that may enhance your cooking performance and accuracy.

Additionally, the cooking time will also affect the cake’s texture. With 3 minutes in my microwave, which is relatively new, the cake is still too gooey. Cooking for 5 minutes makes the cake too dry for me. I like some moisture. In my microwave, a 4-minute cooking time makes for a fluffy, yet moist cake.

Here are a few more Keto Low-Carb dessert recipes you can enjoy:

Chocolate and PB Cheesecake (Heart Healthy)

No Bake Raspberry Cheesecake (Healthy Heart)

Peanut Butter Cookies

No Bake Raspberry Cheesecake (Heart Healthy)

Lazy Frozen-Yogurt Berry Pie

Maple Walnut Frozen Custard

Chocolate Ice Cream

Salted Caramel Creme Brulee

MIX:

CRUSHED PISTACHIOS FOR THE KETO 4-MINUTE MICROWAVE PUMPKIN-CAKE

Spray a soup bowl with non-stick cooking spray.  Evenly sprinkle pistachio pieces in the bottom of the bowl.  Set aside.

 

In another small bowl combine butter and Swerve.

 

Place bowl in the microwave and cook for 30 seconds (or as needed) just enough to melt the butter and Swerve.  Remove mixture from the microwave.  Stir together.  Pour the mixture evenly over the pistachios in the bottom of the soup bowl.  Set aside.

 

In another small mixing bowl combine all cake ingredients, except for the stevia.  Using a hand mixer, blend all ingredients together into a smooth batter with no lumps.

 

Add one or two teaspoons of your favorite sweetener.  Taste to see if you desire more sweetness. Remember the nut crumble is also sweet.  If the batter is not yet sweet enough, add more stevia.  Mix well.

 

BATTER FOR THE KETO 4-MINUTE MICROWAVE PUMPKIN-CAKE

Pour the batter into the soup bowl over the pistachio-butter mixture.  Using a spoon make the batter even and smooth.

MICROWAVE:

 

KETO 4-MINUTE MICROWAVE PUMPKIN-CAKE JUST BAKED IN THE MICROWAVE

Set the soup bowl in the microwave.  Microwave the batter for 4 minutes.  Remove the soup bowl from the microwave.

 

Use gloves as the soup bowl is hot.   Place a plate over the soup bowl.

 

Turn the soup bowl upside down.  Using both hands, shake the soup bowl a little to make sure the cake comes out onto the plate.

 

PISTACHOS AND SWEETENER FOR KETO 4-MINUTE MICROWAVE PUMPKIN-CAKE

Remove the bowl, leaving the cake on the plate.

 

If desired add one ramekin of Jell-O Pudding to the mix! You can also top the cake with a dollop of Devon cream or Unsweetened Vanilla Greek Yogurt.

 

KETO 4-MINUTE MICROWAVE PUMPKIN-CAKE

Add one ramekin of Jell-O pudding in a small plastic lunch bag, in one corner.  Twist the bag so that all the pudding is in one end.  Cut a small hole in the bag at the pudding end.

 

KETO 4-MINUTE MICROWAVE PUMPKIN-CAKE

Design the cake with the pudding as desired.

 

KETO 4-MINUTE MICROWAVE PUMPKIN-CAKE

Cut the cake into 2 pieces if desired.

Print
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KETO 4-MINUTE MICROWAVE PUMPKIN-CAKE

KETO 4-MINUTE MICROWAVE PUMPKIN-CAKE 


  • Author: Shari MAC
  • Total Time: 6 Mins
  • Yield: 2 1x
  • Diet: Gluten Free

Description

Savor the delightful flavors of a nutritious, keto 4-minute microwave pumpkin cake — a perfect winter celebration!


Ingredients

Units Scale

Topping:

1/4 cup broken pistachio pieces (or walnut pieces)

1 tablespoon melted butter (grass-fed if possible)

1 to 2 tablespoon Swerve Brown Sugar (sugar-free)

Cake:

2 eggs (pasture-raised if possible)

1/2 cup canned pumpkin (free of sugar or spices)

1 teaspoon baking powder

1/2 teaspoon freshly ground black pepper

1 teaspoon pumpkin pie spice (or as much as desired)

2 teaspoons stevia or Swerve Brown Sugar


Instructions

  • Spray a soup bowl with non-stick cooking spray.  Evenly sprinkle pistachio pieces in the bottom of the bowl.  Set aside.
  • In another small bowl combine butter and sweetener.  Place bowl in the microwave and cook for 30 seconds (or as needed) just enough to melt the butter and sweetener.  Remove mixture from the microwave.  Stir together.  Pour the mixture evenly over the pistachios in the bottom of the soup bowl.  Set aside.
  • In another small mixing bowl combine all cake ingredients, except for the sweetener.  Using a hand mixer, blend all ingredients together into a smooth batter with no lumps.  Add one teaspoon of stevia.  Taste to see if you desire more sweetness. Remember the nut crumble is also sweet.  If the batter is not yet sweet enough, add more sweetener as desired.  Mix well.
  • Pour the batter into the soup bowl over the pistachio-butter mixture.  Using a spoon make the batter even and smooth.
  • Set the soup bowl in the microwave.  Microwave the batter for 4 minutes.  Remove the soup bowl from the microwave.
  • Use gloves as the soup bowl is hot.   Place a plate over the soup bowl and turn the soup bowl upside down.  Using both hands, shake the soup bowl a little to make sure the cake comes out onto the plate.  Remove the bowl, leaving the cake on the plate.
  • Add one ramekin of Jell-O pudding in a small plastic lunch bag, in one corner.  Twist the bag so that all the pudding is in one end.  Cut a small hole in the bag at the pudding end.  Design the cake with the pudding as desired.
  • Eat warm.

Notes

A quarter slice of cake contains only 1.2 grams of sugar and only 1.9 net carbs (not including pudding).  The values of the sweetener are not included as our body does not absorb the carbs in natural sweeteners.  The pudding is not included in this breakdown.  Remember you can also leave out the pudding or add a dollop of Devon cream or Plain, unsweetened vanilla Greek yogurt as a topping.  Or eat the cake without any topping.  It’s delicious!

The nutritional information provided is a courtesy and is approximate only.  We cannot guarantee the nutritional accuracy of any recipe on this site.  We cannot know what brands you use or how accurately you follow the recipe or what you like to add creatively to the dish. Use the information as a general guideline only.)

  • Prep Time: 2
  • Cook Time: 4
  • Category: KETO LOW-CARB
  • Method: MICROWAVE
  • Cuisine: DESSERT

Nutrition

  • Serving Size: 1
  • Calories: 185
  • Sugar: 2.4
  • Sodium: 150
  • Fat: 10.7
  • Saturated Fat: 5.1
  • Carbohydrates: 4.96
  • Fiber: 1.8
  • Protein: 6.7
  • Cholesterol: 179

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