By Megan Barnett
Nothing says fall like pumpkin, and this mug muffin is one of the healthiest ways to start your day. It’s warm, nourishing, and packed with soluble fiber to balance blood sugar, support gut health, and promote steady energy and mood throughout the morning.
This muffin is sugar-free, gluten-free, and dairy-free, yet rich in nutrients that calm the nervous system and support the gut-brain connection. The combination of pumpkin, flax, and Florasophy provides prebiotic fiber to feed beneficial bacteria, stabilize digestion, and help reduce inflammation — key factors in emotional well-being.
Ingredients
- 1 egg (or flax egg for a vegan option)
- ¼ cup pumpkin purée
- 3 tbsp ground flaxseed
- 1 tbsp Florasophy fiber blend
- ¾ tsp baking powder
- ½ tsp oil (olive, coconut, or avocado)
- Dash of salt
- Dash of cinnamon
Optional:
- Dark chocolate chips
- 1 teaspoon maple syrup
Instructions
- In a mug or small bowl, whisk all ingredients until smooth.
- Microwave for 90 seconds, or until set.
- Let cool slightly, then cut in half and top with your favorite nut butter or a spoonful of coconut yogurt.
Why it’s great for emotional health
This simple breakfast is designed to help you feel grounded and focused:
- Pumpkin provides beta-carotene and gentle carbohydrates to fuel the brain.
- Flax and Florasophy deliver soluble and prebiotic fibers that nurture the gut microbiome — a major producer of serotonin and other mood-regulating compounds.
- Healthy fats and protein stabilize blood sugar and prevent the mid-morning energy dip often mistaken for anxiety or fatigue.
Nutrition per serving
(Recipe makes 1 serving)
18 g carbohydrates
12 g fiber
14 g fat
10 g protein