If you’re craving something sweet this fall but don’t want to sabotage your fitness goals, weight loss influencer Tonya, who famously lost 287 pounds, has you covered with her high-protein Pumpkin Pie Mug Cake recipe. In a recent TikTok video, Tonya shared the quick and cozy breakfast she swears by — a warm, fluffy, pumpkin-spiced treat that’s ready in just 90 seconds and packed with nutrients to help keep you full and satisfied.
@takingmylifebackat42 Pumpkin Pie Mug Cake: 1/2 banana (optional), 1 egg, sprinkle of Pumpkin Pie Spice, 1 scoop CSE Pumpkin Pie protein powder, 1/2 serving Hiland cottage cheese, 1/4 tsp Baking powder. Cook 1 1/2 minutes in microwave. #pumpkinseason #baking #easyrecipes #protein #food @Hiland Dairy @Clean Simple Eats use 10TONYA @McCormick Spices original sound – Tonya
A Healthier Take on Pumpkin Pie
Tonya begins her fall-friendly recipe with simple, protein-rich ingredients that make this mug cake both indulgent and slimming. “I’ve got some bananas that are really ripe,” she says in her TikTok. “Normally, I’d make banana pumpkin bread, but this morning I’m doing a banana pumpkin pie mug cake.”
She uses half a banana, one egg, a scoop of pumpkin pie protein powder, and half a serving of high-protein cottage cheese — specifically calling out the Highland Pro Pack single-serve cottage cheese. “It’s filled with nothing but protein,” Tonya notes, adding that she doesn’t even measure most ingredients except for the ¼ teaspoon of baking powder, which gives the cake its perfect rise.
To flavor it, she mixes in a generous sprinkle of pumpkin pie spice and stirs everything together until smooth. “If you don’t like the cottage cheese chunks, just blend it first or use Greek yogurt,” she suggests for a creamier texture.
A Quick, Customizable Protein Treat
Once the batter is ready, Tonya pours it into a sprayed coffee mug and microwaves it for one and a half minutes. “You can also make this in the oven or on the stovetop,” she adds, emphasizing how versatile the recipe is. “You can make muffins, bread, pancakes — even waffles. The options are endless!”
When it’s done, the result is a fluffy, golden, protein-packed mug cake that smells just like fall. Tonya tops hers with a dollop of sugar-free pumpkin cold foam (though she notes sugar-free whipped cream works perfectly, too). “I don’t mind one bit,” she laughs, digging into her warm, spiced breakfast. “This is breakfast!”
Beyond its delicious flavor, this recipe is a nutrition powerhouse. With high-protein ingredients like cottage cheese, eggs, and protein powder, Tonya’s mug cake supports muscle recovery and satiety, helping prevent the mid-morning cravings that can derail healthy eating plans.
