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Pineapple Upside Down Mug Cake

Healthy Pineapple Upside Down Mug Cake

Print Recipe
How to make a pineapple upside down mug cake with oat flour (or coconut flour)! A light, fluffy, gluten free mug cake topped with a caramelized pineapple ring, nourishing enough to eat for breakfast.
Course Breakfast, Breakfast & Snack, Dessert
Cuisine American
Diet Gluten Free
Keyword breakfast mug cake, gluten free mug cake, healthy mug cake, microwave pineapple cake, mug cake, oat flour mug cake, pineapple, pineapple cake, pineapple mug cake, pineapple upside down mug cake, summer
Prep Time 5 mins
Cook Time 3 mins
Total Time 8 mins
Servings 1 breakfast mug cake
Calories 446


Mug Preparation:

  • 1 Tbsp coconut sugar
  • 1 pineapple ring fresh or from a can, that will fit in a mug

Mug Cake Batter:

  • 1 egg
  • 1 Tbsp coconut oil
  • tsp vanilla extract
  • 1 Tbsp almond milk or milk of choice
  • 1 Tbsp pineapple juice
  • cup oat flour (or 4 Tbsp coconut flour)
  • 1-2 Tbsp sweetener of choice
  • ½ tsp baking powder
  • tsp salt
  • 2 Tbsp chopped pineapple

Optional Topping:

  • 1 maraschino cherry for topping


  • Spray a mug (12-16oz) with cooking spray, then sprinkle inside of mug with coconut sugar. Add pineapple ring to bottom of mug.
  • In a mixing bowl, combine egg, oil, vanilla, almond milk, and pineapple juice and stir to integrate.
  • Add sweetener, flour, baking powder, and salt. Mix well to combine. Fold in fresh, chopped pineapple.
  • Pour batter into mug. Microwave 2½ -3 minutes. (150-180 seconds in my 1000-watt microwave. Adjust according to your machine's wattage.) It should be soft and springy to the touch.
  • Flip mug over a plate, remove cake from mug, and enjoy topped with a cherry!
  • Yields 1 pineapple upside down mug cake.


Microwave Wattage Conversions

Check the wattage on your microwave and use the cook times below as a starting point. At first, microwave for less time than what's listed, then continue cooking in short intervals until the cake is light, springy, and cooked through. Microwave mug cakes can be tricky, so you'll need to do some experimenting to figure out the right time in your machine!
  • 700-watts: 3 minutes 30 seconds
  • 800-watts: 3 minutes 5 seconds
  • 900-watts: 2 minutes 45 seconds
  • 1000-watts: 2 minutes 30 seconds
  • 1100-watts: 2 minutes 15 seconds
  • 1200-watts: 2 minutes 5 seconds
  • 1300-watts: 1 minute 55 seconds

Nutrition Note

*Nutrition calculated for pineapple upside down mug cake recipe using oat flour.


Serving: 1breakfast mug cake | Calories: 446kcal | Carbohydrates: 50g | Protein: 14g | Fat: 22g | Fiber: 5g | Sugar: 23g