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Greg's Health Website

Healthy living advice from GT

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Mug Cakes

Whether it’s your birthday or you just need a healthy after-dinner snack, there’s a mug cake for everyone. Given the website theme and my lack of a sweet-tooth, I’ll focus on less sweet, more bitter, healthier versions, but this is a quick and easy way to feel like an amazing baker within minutes!

The idea of a mug cake is to quickly whip up a single-serving cake in a mug that can be ‘baked’ in the microwave in <2 minutes. There are loads of recipes and ideas to be found, but like a lot of the recipes categories here, I was introduced to these by my talented daughter.

I’ll take the same approach as the smoothie page, and provide a basic starter recipe or two and then encourage you to experiment and create your own variations. If you’ve ever worked in formulation development with me it’s not too different…

Basic egg & chocolate base

Simply mix the following in a mug:

  • 1 beaten egg
  • 1/4 cup water
  • 2 TBSP coconut flour
  • 2 TBSP cocoa powder
  • 1/2 scoop protein powder (10g worth protein)
  • 1 tsp baking powder

Then microwave for 90-120 seconds. Here’s where you’ll have to play around with your microwave and consistency desires. I have a 1100W microwave, and at 90 seconds it’s still nice a creamy inside, not quite firm. If you prefer a fully cooked cake, 2 minutes does it.

Now here’s the fun part…lots of potential variations, including:

  • Swapping water for nut milks (almond milk being my favorite)
  • Swap coconut flour for another non-wheat flour
  • Add more cocoa powder (I often double)
  • Need a little sweetness? Try a bit of honey, maple syrup, or even a pinch of sugar or a good sugar substitute like monk fruit sweetener.
  • Vary the protein powder source (Amazing Green’s chocolate is my fav)
  • Add fruit–smashed bananas and blueberries are best
  • Add chopped nuts
  • Add nut butter. My favorite is coconut butter/manna melted on top after it comes out (see below!)

Want something a little different, or need to eliminate the egg? Try this avocado base instead:

  • 1 smashed avocado
  • 2 TBSP of your favorite nut butter
  • 2 TBSP cacao powder
  • 1/4 tsp baking powder
  • 1 TBSP maple syrup

…and vary things up like above. Same microwaving instructions too.

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