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Have you ever tried to make a mug cake? It literally takes just a few minutes to prepare this keto treat packed with healthy fats! I know, some of you don't want to use a microwave or don't have one - for that purpose I included some tips for baking the mug cakes in the oven.
Are Microwaves Safe?
Do we really have to be afraid of any harmful effects? Contrary to what many people believe, most studies show that microwaves don't decrease the nutritional value of foods. This is down to cooking times that are usually shorter and the cooking also requires less water. In fact, every kind of heating and reheating decreases the nutritional value of foods so you should only reheat foods when needed. I personally don't use a microwave every single day but simply when it's more convenient.
Don't have a 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 and cook for about 15 minutes or until cooked in the centre.
Tips & Substitutions
You can use 1 tablespoon of coconut flour instead of 2 tablespoons of hazelnut meal and use a dash of hazelnut extract instead. 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.
Hands-on Overall
Serving size 1 mug cake
Nutritional values (per serving, 1 mug cake)
Net carbs3.7 grams
Protein9.7 grams
Fat28.7 grams
Calories310 kcal
Calories from carbs 5%, protein 12%, fat 83%
Total carbs7.2 gramsFiber3.6 gramsSugars2 gramsSaturated fat13.9 gramsSodium209 mg(9% RDA)Magnesium59 mg(15% RDA)Potassium260 mg(13% EMR)
Ingredients (makes 1 serving)
Instructions
- Place all the dry ingredients in a mug or a ramekin and combine well.
- Add the egg, coconut oil 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 or creamed coconut milk or full-fat yogurt and season with a pinch of cinnamon. Enjoy!
Ingredient nutritional breakdown (per serving, 1 mug cake)
| Net carbs | Protein | Fat | Calories |
|---|
| Hazelnuts, nuts, unblanched |
| 1.1 g | 2.4 g | 9.7 g | 100 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 |
| Stevia extract (SweetLeaf or NuNaturals, natural low-carb sweetener) |
| 0.1 g | 0 g | 0 g | 0 kcal |
| Total per serving, 1 mug cake |
| 3.7 g | 9.7 g | 28.7 g | 310 kcal |
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