1 Minute Mug Cakes & Muffins

Serves

1

Prep Time

60 sec

Cook Time

60 sec

Ingredients

  • 1 scoop protein powder- 33-35 grams (I recommend using casein blend)
  • 1 Tbsp coconut flour
  • 2 Tbsp granulated sweetener of choice (optional)
  • 1/2 tsp baking powder
  • 1-2 Tbsp cocoa powder (you can adjust the amount to your desired preference of chocolate flavour)
  • 1 large egg (Can sub for 1/4 cup egg whites OR 1 flax egg)
  • 1/4 cup milk alternative of choice (I.e. Almonds, unsweetened Coconut, soy)
  • 15g Dairy free chocolate chips/peanut butter chips etc (optional)

These are the best low calorie, high fibre treats yet! I have tried these many times but I think I have nailed it!

All these mug cakes, mug muffins and mug brownies cook in under one minute!

They are moist, (my most disliked word in the English dictionary ?), gooey and completely guilt-free, and I have gluten free version for the coeliacs out there!

Every single serve recipe is completely vegan, sugar free, dairy free, low calorie and low carb!

For those without a microwave or don’t like to cook with their microwave (I don’t know why!), I also have an oven option version.

What do these muffins, brownies, and cakes all have in common?

Well, you can set the timer to 60 seconds, because that’s how long it will take to whip these up!

To my loyal followers, you know that I’m a huge fan of single-serve recipes, mainly because it highlights my long time solitude in the kitchen, and also, if I made a large cake, you all know I would literally eat the entire thing! So these single serves are a great way tostill be able to include desserts in healthy portions, as well as minimal time out of your day.

Here I have put together my favorite healthy single-serve treats which all use essentially the same base and a handful of other ingredients and are quick, easy and delicious!

Key Ingredients

For those who need protein these are my recommendations

Every time I had tried using whey protein, they have turned into pancakes! Even when I tried to underbake it, they are still very dry and tough. So if you have to have protein, then my THREE top protein powder recommendations are as follows;

  • Vegan protein powders (vanilla or chocolate)
  • Casein protein powder (vanilla or chocolate)
  • Paleo protein powder (vanilla or chocolate)

If you do opt to use whey protein, consider yourself warned!!

Spreads

My favourite go-to nut spreads are smooth almond butter and smooth macadamia or cashew butter. The latter are a little higher in fat than the almond butter if you wanting to watch your macros.

They offer a fairly mild flavour and work well with all recipes. Peanut butter still works too however, the flavor is more overpowering so make sure you really LOVE peanut butter!

For those with nut allergies, I recommend sunflower seed, soy nut butter.

Coconut oil actually works just fine for the brownies.

Other key extras:

You’ll notice most of the recipes I use similar ‘extra’ ingredients –

I would recommend always having the following in the pantry to allow you to hit your daily macro requirements.

CVoconut flour, almond flour, cinnamon, cocoa powder, chocolate chips (dairy free chips and sugar free chips) and a granulated sweetener, low calorie maple syrup and sauces, unsweetened applesauce, canned pumpkin.

Instructions

1 MINUTE MUG CAKES AND MUFFINS

A delicious, fluffy, moist protein-packed brownie which takes just one minute to whip up and are only ~250 calories.

Steps (Microwave Version)
Step 1

Grease a small cereal bowl or deep mug and set aside.

Step 2

In a mixing bowl, combine the protein powder, coconut flour, baking powder, granulated sweetener and cocoa powder and mix well.

Step 3

In a separate bowl, whisk the egg with the milk and pour into the dry mixture and mix until fully incorporated. Top with chocolate chips if desired.

Step 4

Microwave for 60 seconds and remove from microwave and enjoy immediately.

Steps (Oven Version)

1. Pour batter in an oven safe dish and bake for 10-12 minutes on 180 degrees celsius for 10-12 minutes, until desired consistency.

 

I hope you like these guys!

Warm regards,
APD. Holly Baxter
Master of Dietetics
Bch. Food Science & Nutrition
Physique Coach & Trainer
2015 2x World Champion Fitness Model

1 Minute Mug Cakes & Muffins

Nutritional Info

Energy (kj) 1197
Energy (cal) 285
Protein (g) 36
Fat (g) 13
Fat (g)
(using egg whites)
7
Carbs (g) 8.5
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