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Chocolate or vanilla? That's a tough one, at least for me! Sometimes, it's great to have both options. Coconut is technically a fruit, but it's low in carbs and great for the ketogenic diet. The addition of shredded coconut adds a great texture to this treat. If you want a flavour boost, try toasting it. You will find tips on how to toast coconut in my Keto Coconut Fat Bombs.
Have allergy restrictions? This mug cake is paleo-friendly and I also included egg-free and nut-free tips for those with food allergies. If you like mug cakes and want to try other flavours, you can browse through all the keto mug cakes on my blog to find your favourite!
Tips & Substitutions
Too "eggy"? Although I like this combination, some of you may perceive it as too "eggy". You can try the following: use one egg, double all the dry ingredients and add 1/4 cup coconut milk, almond milk or cream. This mixture will make 2 mug cakes.
Instead of the listed sweeteners, you can try other healthy low-carb sweeteners from this list. The reason I'm using both Erythritol and stevia is to mask the aftertaste some of the sweeteners may have.
Egg-free version: Use 2 tbsp chia seed meal (16 g / 0.6 oz) instead of 1 egg + 1/4 cup coconut milk or heavy whipping cream + 1 tsp psyllium husk powder (5.7 g net carbs per mug cake).
Nut-free version: Use 1 heaping tablespoon of coconut flour instead of 2 tablespoons of almond flour. If you don't have coconut flour, you can use 2 tablespoons of finely shredded desiccated coconut instead.
If you don't have a microwave, I suggest you make 4-8 servings at once. Preheat the oven to 175 °C/ 350 °F (fan assisted), or 195 °C/ 380 °F (conventional) and cook for about 15 minutes or until cooked in the centre.
Hands-on Overall
Nutritional values (per serving)
Net carbs4.8 grams
Protein13.2 grams
Fat28.9 grams
Calories344 kcal
Calories from carbs 6%, protein 16%, fat 78%
Total carbs10.3 gramsFiber5.5 gramsSugars2.9 gramsSaturated fat15.2 gramsSodium215 mg(9% RDA)Magnesium84 mg(21% RDA)Potassium303 mg(15% EMR)
Ingredients (makes 1 serving)
Instructions
- Place all the dry ingredients in a mug or a ramekin and combine well (or use the ingredients based on allergy preferences).
- Add the egg, coconut oil and stevia and mix well using a fork. Microwave on high for 70-90 seconds.
- When done, you can optionally top the mug cake with whipped cream, sour cream or creamed coconut milk.
- Serve or store at room temperature for up to a 3 days.
Ingredient nutritional breakdown (per serving)
| Net carbs | Protein | Fat | Calories |
|---|
| Almond flour (blanched ground almonds, almond meal) |
| 1.4 g | 3.4 g | 8.4 g | 94 kcal |
| Coconut, dried, desiccated, shredded (organic, unsweetened) |
| 0.9 g | 2.4 g | 1.5 g | 40 kcal |
| Cocoa powder, raw (cacao) |
| 1.1 g | 1.1 g | 0.7 g | 12 kcal |
| Erythritol (natural low-carb sweetener) |
| 1 g | 0 g | 0 g | 4 kcal |
| Baking soda, raising agent (bicarbonate of soda) |
| 0 g | 0 g | 0 g | 0 kcal |
| Egg, whole, fresh, raw (free-range or organic eggs) |
| 0.4 g | 6.3 g | 4.8 g | 72 kcal |
| Coconut oil, extra virgin |
| 0 g | 0 g | 13.5 g | 121 kcal |
| Total per serving |
| 4.8 g | 13.2 g | 28.9 g | 344 kcal |
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