Follow us 148.4k
It's the berry season and time for another mug cake! If you have a busy morning or craving something sweet, mug cakes are a great way to go. Even if you don't have a microwave, you can double or triple the batch and make these in the oven a night ahead. These are made with mixed summer berries and is delicious when served with cream or coconut milk on top.
Tips for Substitutions
If you want to make the recipe nut-free, use 1 tablespoon of coconut flour instead of 2 tablespoons of almond flour. For a coconut-free version, use 2 tablespoons of almond flour instead of 1 tablespoon of coconut flour. If you don't have coconut flour, you can use 2 tablespoons of finely shredded desiccated coconut instead.
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.
No Microwave?
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 carbs4.4 grams
Protein12.1 grams
Fat28.5 grams
Calories344 kcal
Calories from carbs 5%, protein 15%, fat 80%
Total carbs8.7 gramsFiber4.3 gramsSugars3.1 gramsSaturated fat15.1 gramsSodium214 mg(9% RDA)Magnesium61 mg(15% RDA)Potassium251 mg(13% EMR)
Ingredients (makes 1 serving)
Instructions
- Place all the dry ingredients in a mug or ramekin and combine well. Crack in the egg.
- Add coconut oil and vanilla extract.
- Add stevia and mix well. Top with berries.
- Microwave on high for 60-90 seconds. Optionally, serve with cream or coconut milk.
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 flour, organic |
| 1.3 g | 2.1 g | 1.8 g | 44 kcal |
| Baking soda, raising agent (bicarbonate of soda) |
| 0 g | 0 g | 0 g | 0 kcal |
| Erythritol (natural low-carb sweetener) |
| 0.5 g | 0 g | 0 g | 2 kcal |
| Egg, whole, fresh, raw (free-range or organic eggs) |
| 0.4 g | 6.3 g | 4.8 g | 72 kcal |
| Vanilla Extract, homemade (KetoDiet blog) |
| 0 g | 0 g | 0 g | 4 kcal |
| Stevia extract (SweetLeaf or NuNaturals, natural low-carb sweetener) |
| 0 g | 0 g | 0 g | 0 kcal |
| Coconut oil, extra virgin |
| 0 g | 0 g | 13.5 g | 121 kcal |
| Raspberries, frozen (unsweetened) |
| 0.8 g | 0.3 g | 0.1 g | 6 kcal |
| Total per serving |
| 4.4 g | 12.1 g | 28.5 g | 344 kcal |
Follow us 148.4k
Do you like this recipe? Share it with your friends!
Let us know what you think, rate this recipe!
