Low Carb Mugcakes

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Information

• Nutritional Information (for 1 tbsp)
  • Flours:
    • Carob Powder: 13 calories, 3.0 g net carbs, 2.0 g dietary fiber, 0.0 g protein, 0 mg caffeine
    • Cocoa: 10 calories, 1.0 g net carbs, 2.0 g dietary fiber, <1 g protein, 8.4 mg caffeine, 106 mg theobromine
    • Coconut Flour: 30 calories, 1.5 g net carbs, 2.5 g dietary fiber, 1.0 g protein
    • Oat Flour: 30 calories, 4.125 g net carbs, 0.75 g dietary fiber, 1.3125 g protein
    • Peanut Butter Flour: 25.5 calories, 1.0 g net carbs, 1.0 g dietary fiber, 3.0 g protein

  • Protein Powders:
    • Casein Protein: 22.0 calories, 0.4 g net carbs, 0.0 g dietary fiber, 4.8 g protein
    • Egg White Powder: 26 calories, 0.0 g net carbs, 0.0 g dietary fiber, 6.0 g protein
    • Whey Protein (PP Vanilla): 32 calories, 1.6 g net carbs, 0.0 g dietary fiber, 5.0 g protein
    • Whey Protein Isolate: 26 calories, 0.2 g net carbs, 0.2 g net carbs, 6.0 g protein

  • Dairy Ingredients:
    • Cottage Cheese, small curd: 13.88 calories, 0.5 net carbs, 0.0 g dietary fiber, 1.56 g protein
    • Cream Cheese: 49 calories, 0.6 g net carbs, 0.0 g dietary fiber, 0.9 g protein
    • Cream Cheese, fat free: 14 calories, 0.8 g net carbs, 0.0 g dietary fiber, 2.1 g protein
    • Heavy Whipping Cream: 50 calories, 1.0 g net carbs, 0.0 g dietary fiber, 0.0 g protein
    • Yogurt, plain: 9.3 calories, 0.6875 g net carbs, 0.0 g dietary fiber, 0.5625 g protein

  • Liquid Ingredients:
    • Calorie Countdown Chocolate Milk: 5.0 calories, 0.25 g net carbs, 0.125 g dietary fiber, 0.375 g protein
    • Calorie Countdown Vanilla Milk: 4.375 calories, 0.1875 g net carbs, 0.0 g dietary fiber, 0.3125 g protein
    • Liquid Egg Whites: 8.33 calories, 0.0 g net carbs, 0.0 g dietary fiber, 1.67 g protein

  • Fats and Oils:
    • Cocoa Butter: 119 calories, 0.0 g net carbs, 0.0 g dietary fiber, 0.0 g protein
    • Coconut Oil: 117 calories, 0.0 g net carbs, 0.0 g dietary fiber, 0.0 g protein

  • Bulking Ingredients:
    • Applesauce, unsweetened: 17.2 calories, 1.5 g net carbs, 0.17 g dietary fiber, 0.025 g protein
    • Bananas, mashed: 25.0 calories, 2.85 g net carbs, 0.36 g dietary fiber, 0.153 g protein
    • Carrots, baby food strained: 4.0 calories, 0.64 g net carbs, 0.20 g dietary fiber, 0.11 g protein
    • Pumpkin Puree: 6.25 calories, 0.875 g net carbs, 0.375 g dietary fiber, 0.125 g protein

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Collections of Recipes

• 3 Healthy Mug Cake Recipes @ wanderlust.com (01/19)

• 15 Guilt-Free Mug Cake Recipes @ dailyburn.com (01/19)

• High Protein Coffee Mug Cake @ daily.barbellshrugged.com (01/19)

• Microwave Mug Cakes @ pinterest.com (01/19)

• Mugcakes @ The Coconut Diaries (01/19)

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Miscellaneous

• Bread Recipes
  • 2 Minute White Bread
    • Ingredients
      • 2 tbsp coconut flour
      • 1 tbsp psyllium husk powder
      • pinch salt
      • 1/4 tsp baking powder
      • 2 eggs, beaten thoroughly
      • 1 tbsp coconut oil
    • Instructions
      • Beat all ingredients together thoroughly
      • Nuke in microwave for 1-2 minutes
      • Makes one thick square sandwich slice (in a square plastic container)

• Egg White Recipes
  • 3 Minute Brownies @ youtube.com (01/19)
    • Ingredients
      • 2 tsp cocoa
      • 2 tsp Truvia
      • 1 egg
    • Instructions
      • Mix ingredients, and stir until smooth
      • Microwave for 30 seconds
      • Stir the mixture
      • Microwave for another 20 seconds
      • This "cake" is much more moist than protein powder

  • Gelatin Carob Low-sugar Mini Cake @ purelytwins.com (01/19)
    • Ingredients
      • 1 whole egg
      • 1 tbsp coconut oil
      • 1 tbsp carob
      • 1 1/2 tsp gelatin
      • 5 drops of vanilla stevia (liquid)
    • Instructions
      • Whisk ingredients together in a microwave-safe dish
      • Microwave on high for 1 minutes

• Hot Cocoa
  • Hot Carob Cocoa @ cooks.com (01/19)
    • Ingredients
      • 1 qt. milk
      • 3-4 tbsp. carob powder
      • 1 tbsp. honey or 5 pitted dates
      • Pinch of salt
      • 1/2 tsp. vanilla
      • 1 tbsp. safflower oil (optional)
    • Directions
      • Liquify above ingredients until smooth
      • Add the oil slowly if desired and liquify again
      • Heat "Hot Carob Cocoa"; never boil

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Frosting

• Banana Protein Frosting
  • 250 g light cream cheese
  • 1 1/2 scoops banana whey protein powder
  • 1 1/2 scoops vanilla whey protein powder

• Casein Frosting @ bodybuilding.com (01/19)
  • Ingredients
    • 2 scoops Casein Protein Powder (3/4-1/2 cup, depending on desired thickness)
    • 1 cup Greek Yogurt
    • 5 tbsp Milk
  • Directions
    • In a bowl, stir together protein powder and yogurt
    • Stir in one tablespoon of milk at a time until you get a frosting-like mixture
    • It should be creamy and not overly runny
    • Add more casein if you want thicker frosting, or more yogurt if you want it creamier
    • When the mixture is ready, you can use a knife to spread it
    • Or put the frosting in a Ziploc bag, cut off a corner, and squeeze the frosting onto
      your cupcakes

• Cinnamon Butter Glaze @ lowcarbfriends.com
  • Ingredients
    • 2 TB very warm water
    • 1/8 tsp vanilla extract
    • 1/2 tsp cinnamon
    • 1/2 pinch of salt
    • 1 packet of Truvia
    • 1/16 tsp glucomannan powder
    • 1 1/2 TB melted butter
  • Instructions
    • Pour the water and vanilla into a shallow bowl
    • Sprinkle the water with the cinnamon, salt, stevia and gluc
    • Whisk together for a good 30 seconds
    • Let it sit for a minute or two to thicken up
    • Whisk again, and then whisk in melted butter
    • Cut muffin in half and butter middle and top
    • Pour half the glaze on the bottom half
    • Add the top half and finish with more glaze on top

• Cinnamon Cream Cheese Spread
  • 1/4 cup fat-free cream cheese
  • 4 packets of Sweet-n-Low (or your favorite low-calorie sweetner)
  • 1/4 tsp cinnamon

• Cinnamon Roll Frosting @ wanderlust.com (01/19)
  • 2 tbsp plain Greek yogurt
  • 3-4 drops of pure stevia
  • Dash of cinnamon
  • 1 tsp pure maple syrup

• Cream Cheese and Greek Yogurt Frosting (01/19)
  • Cream Cheese Frosting
    • 1 tbsp cream cheese, softened
    • 1 tbsp protein powder (flavor of choice)
    • 1 tsp Greek yogurt

  • Greek Yogurt Frosting
    • 2 tbsp Greek Yogurt
    • 2 tbsp protein powder (flavor of choice)
    • Truvia (or sweetener of choice)

• Faux Lemon Curd @ lowcarbfriends.com
  • Ingredients
    • 2 cups water
    • 2 envelopes Kool-aid Lemonade flavor
    • 6 tbsp Truvia
    • 1/4 tsp white stevia extract
    • 20-35 drops liquid splenda
    • 1 1/2 tsp glucomannan
  • Instructions
    • Pour water into small saucepan on low heat.
    • Add Kool-aid and sweeteners and stir to dissolve.
    • Sprinkle glucomannan a little at a time on top and whisk in thoroughly.
    • Keep whisking while mixture slowly heats up, and as it gets warm it will start
      to thicken.
    • When it reaches desired thickness (or even a little less as it will thicken more
      while cooling), remove from heat and let cool.
    • It will look a little gloopy. Beat it a little with the whisk, and it will smooth
      out.
    • Pour into a lidded container and store in fridge.

• Iced Topping (for Spice Cake)
  • 1 tbsp greek yogurt
  • 1 tbsp cottage cheese
  • 1/2 tsp ground cinnamon
  • 1/2 tsp ground allspice

• Maple Glazed Protein Donuts @ bodybuilding.com (01/19)
  • 1/4 cup sugar-free maple syrup (Walden Farms)
  • 1 scoop (25 g) vanilla whey protein powder
  • 1/4 tsp unflavored gelatin (to thicken, optional)

• Marshmallow Whey Frosting
  • Ingredients
    • 2/3 cup vanilla whey protein powder
    • 1/4 cup water
    • 6 Tbsp raw honey
    • 2 Tbsp coconut butter/manna, softened (or organic butter)
    • Pinch of sea salt
  • Directions
    • Soften the coconut manna by placing the jar in a hot water bath
    • In a food processor add the protein powder, water, honey, coconut butter and sea salt
    • Process the batter for 3 minutes; stop occasionally to scrap the sides down
    • At first the batter will appear dry and gritty, don’t give up ... keep processing
    • At this point you will need to move quickly!
    • Place the batter in a sturdy piping bag, fitted with a medium-large piping tip
    • With a firm grip and steady pressure, pipe the mixture out on to your cookies
    • Repeat until all the batter is used up
    • You could use a butter knife instead but you won’t have as much control
    • Optional, sprinkle shredded coconut flakes on top
    • Chill in the fridge for a minimum of 30 minutes
    • Remove from the fridge and enjoy

• Pumpkin Pie Topping
  • 1/2 cup plain greek yogurt
  • 1 tbsp pumpkin puree
  • sweetener of choice
  • 1/2 tsp Pumpkin Pie Spice
  • Sprinkle of cinnamon

• Pumpkin Yogurt Topping
  • 3 tbsp of Plain Greek Yogurt
  • 1 tbsp of cinnamon
  • 1 tbsp of Honey
  • 1 tbsp of pumpkin puree

• Strawberries 'n Cream Topping
  • 1/2 cup plain greek yogurt
  • 1/2 cup frozen strawberries, thawed
  • 1 tbsp protein powder
  • Sweetener of choice

• Strawberry Glaze @ lowcarbfriends.com
  • Ingredients
    • 2 cups water
    • 2 envelopes Kool-aid Strawberry flavor
    • 4 tbsp Truvia
    • 1/4 tsp white stevia extract
    • 1/4 tsp strawberry extract
    • 20-35 drops liquid splenda
    • 1 1/2 tsp glucomannan
  • Instructions
    • Same instructions as the Lemon Curd

• Vanilla Casein Frosting @ proteinpow.com (01/19)
  • Ingredients
    • 1/2 cup vanilla casein
    • 1/2 cup Greek yogurt
    • 3 tablespoons water
  • Directions
    • Blend together
    • Add to a ziplock bag with the nozzle at the end

• Vanilla Casein Icing @ rippedrecipes.com (01/19)
  • Ingredients
    • 1 scoop Vanilla casein or whey protein
    • 1 tbsp unsweetened almond milk
    • 1/2 cup plain Greek yogurt
    • 1 tsp vanilla extract
  • Directions
    • Mix all ingredients well
    • Add to top of cooled cupcakes

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Frosting, Carob

• Carob Coconut Frosting
  • Ingredients
    • 1/4 cup carob
    • 1/4 cup coconut oil
  • Directions
    • Mix, and store in the frig

• Carob Icing or Topping @ wikihow.com (01/19)
  • Ingredients
    • 1/4 cup carob powder
    • 1/4 cup milk (use less if making icing)
    • 1/4 tsp vanilla extract
    • 1 tbsp honey or rice syrup
  • Directions
    • Pour carob powder into a saucepan
    • Pur in the milk, and stir
    • Heat the mixture over medium-low heat while stirring
    • Add vanilla extract and sweetener
    • Continue to stir until the mixture is warmed through, and has a smooth finish
    • Use as an icing or a topping

• Carob Protein Frosting
  • 1 Tbsp peanut butter or almond butter
  • 1 Tbsp chocolate or vanilla protein powder
  • 1 Tbsp milk
  • 1 Tbsp roasted carob powder
  • 1-2 Dashes stevia liquid or powder

• Carob Syrup @ cooks.com (01/19)
  • Ingredients
    • 1 cup water
    • 1/2 cup carob powder
    • 2 tbsp. honey
    • 1/2 tsp. vanilla
  • Directions
    • Place 1/4 cup water in medium saucepan and stir in carob powder to form a paste
    • Add remaining water and honey
    • Stir over medium heat, bringing to a boil
    • Reduce heat and simmer 2-3 minutes
    • Remove from heat and stir in vanilla
    • Cool and store in refrigerator

• Creamy Carob Frosting @ cooks.com (01/19)
  • Ingredients
    • 1/2 c. mashed banana
    • 1 tbsp. butter
    • 6 tbsp. carob powder
    • 1 tsp. vanilla extract
    • 3 tbsp. unbleached white flour
  • Directions
    • Beat together
    • Spread on cool cake
    • Makes 3/4 cup

• Healthy Homemade "Chocolate" @ foodiefiasco.com (01/19)
  • Ingredients
    • 1/2 cup carob powder (Bob’s Red Mill)
    • 1 cup milk (any milk or water)
    • Sweetener, to taste
  • Directions
    • In a pot, whisk together carob powder and milk until no clumps remain
    • Heat it over low heat and simmer until thick, whisking constantly
    • Don’t stop whisking; it will burn
    • Add sweetener to taste, if desired
    • Pour mixture into a mold (plastic container), and freeze until firm
    • Makes one large bar
    • I just left it in overnight
    • This stuff is best enjoyed straight out the freezer

• Secret (Carob) Frosting @ cooks.com (01/19)
  • Ingredients
    • 1/2 cup boiling water
    • 1/2 cup raw sugar
    • 1 1/2 tbsp. whole grain flour
    • 1 lg. tbsp. carob powder
    • Dash of sea salt
    • 1 1/2 tbsp. butter
    • 1/2 tsp. vanilla
  • Directions
    • Pour 1/2 cup boiling water over sugar, flour, carob and sea salt
    • Cook until this mixture thickens
    • Add butter and vanilla to carob mixture
    • Spread on cake while hot
    • Will frost one loaf cake or one (9 inch) square cake

• Unsweetened Carob Syrup @ cooks.com (01/19)
  • Ingredients
    • 1 cup carob powder
    • 1 cup water
  • Directions
    • In a small saucepan, blend carob powder and water
    • Bring to a boil over very low heat, stirring constantly
    • Cook just under 10 minutes or until the syrup is smooth
    • Store covered in the refrigerator
    • Use in place of bitter or unsweetened chocolate, or as a sauce for deserts
    • Two tablespoons of butter can be added, too

• Vegan Carob Icing @ recipes.sparkpeople.com (01/19)
  • Ingredients
    • 1/4 cup carob powder
    • 1/4 cup milk
    • 1 tbsp cashew butter
    • 1 tsp coconut oil
    • 1 tablespoon agave nectar (adjust to taste)
    • 1/4 tsp vanilla extract
  • Directions
    • Whisk together all ingredients except vanilla in a small, heavy pan
    • Whisking frequently, heat over medium-low heat until icing is smooth and creamy
    • Remove from heat and whisk in vanilla until it's well-incorporated
    • Allow to cool and serve spread on cupcakes, etc
    • Makes about 3/4 cup icing

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Frosting, Cocoa

• Chocolate Frosting for Brownies @ sherigraham.com (01/19)
  • Frosting Ingredients
    • 2 Tablespoons cocoa
    • 1/4 teaspoon Gluccomannan
    • 1/2 cup almond milk (unsweetened vanilla or plain)
    • 1/2 teaspoon vanilla
    • Pinch of salt
    • 1 Tablespoon Truvia + a little stevia powder
  • Frosting Instructions
    • Whip all ingredients with a small whisk in a small bowl
    • Make sure it is mixed well
    • This makes a pudding-like rich frosting that is SO good!
    • Cover and put in refrigerator until brownies are ready to frost
    • Frosting will need to “thicken” a bit before it is used

• Chocolate Protein Frosting
  • Version #1
    • 1/2 cup plain greek yogurt
    • 1 tbsp unsweetened cocoa
    • Pinch of salt
    • Pinch of cinnamon
    • Sweetener of choice
    • Milk (if needed)
    • Chocolate chips (optional)
  • Version #2
    • 1 scoop protein powder
    • 2 tbsp cocoa
    • Stevia to taste
    • About 1/4 cup water

• Chocolate Peppermint Frosting @ nataliehodson.com (01/19)
  • 2 Tbsp fat free cream cheese
  • 2 Tbsp plain Greek yogurt
  • 1 scoop Kal brand stevia (or any other sweetener of choice)
  • 1-2 drops peppermint extract (if desired)
  • 1 Tbsp unsweetened cocoa powder

• Chocolate Protein Icing @ chocolatecoveredkatie.com (01/19)
  • Ingredients
    • 1/8 cup chocolate protein powder (NutriBiotic)
    • a bit over 1/16th tsp salt
    • sweetener of choice, to taste
    • 2 tbsp canned pumpkin or pumpkin puree
    • 1/4 cup water, or other liquid
    • Optional spices and extracts if desired
    • Also Optional cocoa powder, chocolate syrup, or melted chocolate
  • Instructions
    • Combine everything and mix very well
    • I don’t bother using a blender for this -- fork works fine
    • Eat cold

• Dark Chocolate Greek Yogurt Dip @ stonyfield.com (01/19)
  • 1/2 cup Stonyfield Greek Plain Yogurt
  • 2 tbsp cocoa powder
  • 3 tbsp brown sugar (or other sweetener)
  • 1/2 tsp vanilla
  • 1/2 tsp ground cinnamon
  • 1 pinch cayenne pepper (tiny pinch, optional)

• Mocha Sauce @ noexcusesnutrition.com (01/19)
  • 2 tsp. brewed coffee
  • 2 tsp. stevia (I use Truvia)
  • 1 tsp. unsweetened cocoa powder
  • Sprinkle instant coffee grounds

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Frosting, Peanut Butter

• Black Magic Peanut Butter @ chocolatecoveredkatie.com (01/19)
  • Ingredients
    • 1/2 cup peanut butter (smooth or crunchy)
    • 2 1/2 tbsp molasses (or other liquid sweetener of choice)
    • 1/4 cup virgin coconut oil
  • Directions
    • Melt the oil if it is not already in a liquid state
    • Stir all ingredients together until they are fully blended
    • If a fudge-like texture is desired, freeze 15 minutes
    • Otherwise eat as desired, refrigerating leftovers

• Even More Protein Peanut Butter Yogurt
  • 1/2 cup vanilla yogurt
  • 1/2 scoop of whey protein
  • 1 tbsp natural peanut butter

• Healthy Peanut Butter Sauce
  • 2 tbsp peanut flour (PB2)
  • 2 tbsp vanilla protein powder
  • 2 tbsp milk
  • Stevia, if desired

• PB2 Greek Yogurt @ purelykatie.com (01/19)
  • Ingredients
    • 3/4 cup plain Greek yogurt
    • 1 tablespoon PB2
    • Drizzle of honey
  • Instructions
    • Combine yogurt and PB2 into a small bowl and mix until well combined
    • Drizzle yogurt with honey

• Peanut Butter Frosting
  • 3 tbsp powdered peanut butter
  • 2 tbsp milk

• Reeses Pieces Fudge Frosting @ chocolatecoveredkatie.com (01/19)
  • Ingredients
    • 1/4 cup peanut butter
    • 4-8 tsp pure maple syrup (or sugar-free alternative)
    • 2 tbsp cocoa powder
    • 4 tsp milk, or more for thinner frosting
    • 3/4 tsp pure vanilla extract
    • optional: handful of chocolate chips (the "pieces)
  • Directions
    • Blend everything (including chips, if using) in a small food processor
    • Yields almost a 1/2 cup

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Carob

• Carob vs Chocolate
  • Cocoa contains caffeine (which works on the nervous system)
  • Carob contains theobromine (which stimulates the cardivascular and pulmonary systems)
  • Theobromine dilates blood vessels and increases urine output (lowers blood pressure)
  • Theobromine acts as a cough suppressant and dilates the bronchial tubes
  • Carob is a natural sweetener, also a bowel conditioner
  • Carob is high in minerals and low in fat

• Substituting Carob for Chocolate
  • When substituted 1:1, carob muffins are drier (more oil?), have a stronger flavor
    (less carob?), and are sweeter (less sugar)
  • Carob Powder @ nuts.com (01/19)
    • You can substitute 1:1
    • Carob can be used as a sugar replacement
  • Carob @ wholefoodsmarket.com (01/19)
    • Carob can burn; set your oven 25 deg F lower when baking with it exclusively
    • 1 square baking chocolate = 3 tbsp carob plus 1-2 tbsp milk
    • 1 ounce of carob powder has 100 calories, and is about 1/4 cup in measure
  • Carob is not as flavorful as chocolate
  • Replace one part cocoa with 2 1/2 parts carob powder by weight

• 1-minute Carob Brownie Mug Cake @ veganneeds.com (01/19)
  • Ingredients
    • 1/4 cup oat flour
    • 1/4 cup sugar or raw sugar ( I used Agave)
    • 2 Tbsp Carob powder
    • 1/4 cup milk
    • 2 Tbsp Coconut oil (or use more milk)

• 5-minute Carob Cake @ chocolate-candy-mall.com (01/19)
  • Ingredients
    • 1/4 cup flour
    • 1/4 cup xylitol
    • 1/4 tsp. salt
    • 2 Tbsp. carob powder
    • 2 Tbsp. whisked egg
    • 3 Tbsp. milk
    • 3 Tbsp. oil
    • 3 Tbsp. nuts or carob chips
    • 1/4 tsp. vanilla extract
  • Directions
    • Mix flour, xylitol, salt, and carob powder together in large coffee mug
    • Add egg and combine until paste forms
    • Stir in milk and oil, then nuts and vanilla
    • Microwave on medium for 3 minutes, until cake starts to crown over top of mug
    • Remove, and add desired topping

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Oat Fiber

• Blueberry Upside Down Cake @ pinterest.com (01/19)
  • Ingredients
    • 1/4 cup oat fiber (OR mixture of oat fiber and psyllium husks)
    • 3/4 tsp glucomannan
    • 1/2 tsp baking powder
    • Pinch of salt
    • 4 tsp Truvia, to taste
    • 3+ tbsp water, or water/lemon juice mixture
    • 1/3 cup egg whites
    • 1 tsp vanilla
  • Instructions
    • Mix dry ingredients
    • Mix the wet ingredients
    • Mix the dry and wet ingredients
    • Put 1/4 cup blueberries in a large ramekin
    • Optionally, add sweetener to the blueberries
    • Pour batter on berries
    • Microwave for about 1 1/2 minutes
    • If your cake is rubbery, reduce cooking time

• Brownie Muffin in a Mug THM Deep S @ pinchofpatience.com (01/19)
  • Ingredients
    • 1 whole egg
    • 1 tsp melted butter OR coconut oil
    • 2 tsp milk
    • Splash of vanilla extract
    • Splash of butter extract or caramel extract (optional)
    • 2 1/2 tsp Truvia (to taste)
    • Pinch of salt
    • 1/2 tsp baking powder
    • 1 tbsp oat fiber (can add 2 tbsp oat fiber for more substance)
    • 2 tbsp cocoa powder
  • Instructions
    • Mix all ingredients with a fork
    • Microwave for 50-60 seconds; don't over do it
    • You want the muffin to be moist

• Candy Cane Chocolate Cupcakes @ lowcarbfriends.com
  • Ingredients for Chocolate Cupcakes
    • 2 Tbsp Oat fiber
    • 2 Tbsp coconut flour
    • 1 Tbsp vanilla protein powder
    • 1 Tbsp egg white powder
    • 1/2 tsp baking powder
    • 1/2 tsp glucomannan powder
    • 1 Tbsp Truvia
    • 1 Tbsp Hershey’s special dark cocoa
    • Pinch of salt
    • 1/4 cup plus 1 Tbsp Davinci sugar free chocolate syrup
  • Instructions
    • Thoroughly mix together all the dry ingredients in a small bowl
    • Stir in the sugar free syrup; add enough to make it the consistency of cake batter
    • Stir the batter and let it sit and absorb a bit, as you may need to add more liquid
    • Divide the batter into 4 silicon cupcake liners
    • Use a generous spoonful in each cup
    • Put the 4 cups on a microwaveable plate and microwave 1 minute 10 seconds
    • Let cool
    • When cool, remove cakes from cupcake liners
    • Frost with peppermint cream cheese frosting

• Chocolate Muffins @ lowcarbfriends.com
  • Dry Ingredients
    • 1/4 cup oat fiber
    • 2 Tbsp Hersheys special dark cocoa (20 cals)
    • 1/2 tsp baking powder
    • 1/3 or a little less cup erythritol
    • 1 tsp glucomannan powder
  • Wet Ingredients
    • 1/3 cup liquid eggwhite (30)
    • 2 Tbsp davinci SF vanilla syrup
    • 2 Tbsp hersheys sf chocolate syrup (15 cals)
  • Instructions
    • Blend dry ingredients
    • Mix together the wet and dry ingredients
    • Microwave for about one minute
    • Top should be a little moist
    • Mixture of glucomannan and oat fiber makes the finished product less dry

• Cream Cheese Chocolate Chip Muffin @ briana-thomas.com (01/19)
  • Ingredients
    • 1/4 c. water
    • 1 med. egg
    • 2 T. Briana's Baking Mix
    • 1 1/2 T. cocoa powder
    • 1 T. THM Super Sweet Blend (or more, to taste)
    • 1/2 tsp. glucomannan
    • 1/4 tsp. baking powder
    • Dash salt
    • 2 Tbsp reduced-fat cream cheese
    • Sugar-free chocolate chips
  • Instructions
    • Whisk the water and egg together in a large mug or small ceramic bowl
    • Add the dry ingredients, and whisk until smooth
    • Drop the cream cheese into the center, and top with chocolate chips
    • Microwave for 1 minute, 20 seconds, then check it
    • May take 1 minute, 40 seconds
    • The center should be a little wet
    • Enjoy warm because it will solidify due to the glucomannan
    • You could mix a little sweetener into the cream cheese before adding it to the cake

• Egg Poof Cakes @ protein-girl.blogspot.ca (01/19)
  • Ingredients
    • 30-45 grams liquid egg whites
    • 3-5 grams of oat fiber
    • Cinnamon
    • 2-3 drops of flavoring
    • Sweetener
  • Instructions
    • Whisk/froth the mixture with a fork in quick, rapid movements
    • You want to incorporate air into the mixture
    • Microwave for 45-60 seconds
    • This cake has a fantastic springy texture

• Eggnog Oat Fiber Cake @ pinterest.com (01/19)
  • Ingredients
    • 1/4 cup oat fiber
    • 3/4 tsp glucomannan
    • 1/2+ tsp baking powder
    • 1/2 tsp cinnamon (or more)
    • 1/8+ tsp nutmeg
    • Sweeten to taste
    • 1/4 - 1/3 cup water
    • 1/2 tsp vanilla extract
    • 1/2 tsp butter extract
    • 1/2 tsp run extract (optional)
  • Instructions
    • Mix dry ingredients
    • Mix wet ingredients
    • Blend all ingredients by hand just until smooth
    • Microwave 1 1/2 minutes
    • Let cool, and sprinkle with powdered Truvia
    • OR, cover with a frosting (coconut oil, butter, powdered Truvia, and vanilla extract)

• French Toast in a Bowl @ briana-thomas.com (01/19)
  • Ingredients for French Toast
    • 1 egg
    • 4 Tbsp Briana's Baking Mix, OR
      3 Tbsp oat fiber and 1 Tbsp ground golden flax
    • 1/2 tsp. baking powder
    • 1/4 cup water
    • 1 T salted butter, softened
  • Toppings
    • 3/4 tsp. (one packet) Truvia
    • Unsweetened almond milk
    • Natural peanut butter
    • Sugar-free syrup
  • Instructions
    • Combine all the bread ingredients in a ceramic bowl and microwave
    • [Microwave for about 2 min. 10 sec. when using my Baking Mix]
    • [Microwave for about 1 min. 30 sec. when using oat fiber/flaxmeal]
    • Just microwave until ALMOST cooked through
    • Sprinkle with the Truvia, and douse with almond milk to moisten
    • Top with peanut butter and/or sugar-free syrup

• Fuel Pull Cakes @ sherigraham.com (01/19)
  • Instructions for Fuel Pull Cakes
    • Mix all ingredients in a small bowl
    • Pour into two small (6-oz) ramekins
    • Cook in microwave for 1 1/2 minutes
    • Or, use a larger ramekin and cook for 2 minutes
    • If you want to bake them in the oven
      • Grease your dishes first
      • Bake at 350 deg for 15-20 minutes
      • They won't rise as much as when cooked in a microwave

  • Chocolate Cake (very good recipe) (01/19)
    • Ingredients
      • 1 Tablespoon oat fiber
      • 1 Tablespoon coconut flour
      • 2 Tablespoons cocoa
      • 1/2 teaspoon baking powder
      • 1/2 teaspoon glucomannan
      • Dash sea salt
      • 2 Tablespoons Truvia
      • 1/3 cup egg whites
      • 1 Tablespoon water
      • 1/2 teaspoon vanilla extract
    • Notes
      • I used carob powder instead of cocoa powder
      • I added 2 smidgens of Sucarlose and 2 smidgens of Ace K
      • I made one square "cake" and cut it into two bars
      • I stored the bars in a plastic bag in the frig
      • They were MUCH BETTER the second day (more moist and cakelike)

  • Italian Cream Cake (01/19)
    • 1/4 cup oat fiber
    • 1 tbsp coconut flour or unsweetened coconut
    • 1/2 tsp baking powder
    • 3/4 tsp glucomannan
    • Pinch of salt
    • 4 tsp Truvia, to taste
    • 1-2 tbsp chopped pecans or walnuts
    • 1/4 tsp nutmeg, cinnamon (optional)
    • 4 tbsp water
    • 1 egg
    • 1 tsp vanilla
    • 1/4 tsp almond or coconut extract (optional)
    • Frosting:
      • 2 tbsp softened cream cheese
      • 1 tsp butter
      • 1-2 tbsp Greek yogurt
      • 1 tsp vanilla
      • Sweeten to taste
      • Stir until smooth

  • Lemon Cake Delight (01/19)
    • 1 tbsp oat fiber
    • 1 1/2 tbsp coconut flour
    • 1/2 tsp baking powder
    • 1/2 tsp Glucomannan
    • 2 tbsp Truvia
    • Dash sea salt
    • 1/2 tsp vanilla
    • 1/3 cup egg whites
    • 2 tbsp lemon juice
    • 1 tsp chia seeds

  • Pumpkin Pie Cake (01/19)
    • 1 Tablespoon oat fiber
    • 1 Tablespoon coconut flour
    • 1/2 teaspoon baking powder
    • 1/2 teaspoon Glucomannan
    • 2 Tablespoons Truvia
    • Dash sea salt
    • 1/2 teaspoon pumpkin pie spice
    • 1 teaspoon cinnamon
    • 1/2 teaspoon vanilla
    • 1/3 cup egg whites
    • 1 Tablespoon water
    • 2 Tablespoons pumpkin

  • Spice Cake (01/19)
    • 1 Tablespoon oat fiber
    • 1 Tablespoon coconut flour
    • 1/2 teaspoon baking powder
    • 1/2 teaspoon Glucomannan
    • 2 Tablespoons Truvia
    • Dash sea salt
    • 1 teaspoon cinnamon
    • 1/4 teaspoon ginger
    • 1/4 teaspoon nutmeg
    • 1/8 teaspoon ground cloves (optional)
    • 1/2 teaspoon vanilla
    • 1 Tablespoon unsweetened almond milk
    • 1/3 cup egg whites

  • Strawberry Cake (01/19)
    • 1 tablespoon oat fiber
    • 1 1/2 tablespoons coconut flour
    • 1/2 teaspoon baking powder
    • 1/2 teaspoon Glucomannan
    • 1-2 tablespoons Truvia
    • Dash sea salt
    • 1/2 teaspoon strawberry extract
    • 1/3 cup egg whites
    • 2 tablespoons mashed strawberries
    • 1/2 teaspoon lemon juice

  • Vanilla Cake (01/19)
    • 1 Tbsp oat fiber
    • 1 Tbsp coconut flour
    • 1 Tbsp Whey Protein Powder – Vanilla
    • 1 Tbsp Gentle Sweet or Truvia (to taste)
    • 1/2 tsp baking powder
    • 1/2 tsp Glucomannan
    • Dash salt
    • 1/3 cup egg whites
    • Splash vanilla

• Oat Fiber Strawberry Shortcake @ lowcarbfriends.com (100% oat fiber)
  • Ingredients
    • 1/4 cup oat fiber
    • a couple of pinches sea salt
    • 3/4 tsp. glucomannan powder
    • 1/2 tsp. baking powder
    • 2-3 tsp. Truvia and a sprinkle of stevia extract
    • 1/3 cup egg whites
    • 3 Tbsp water
    • 1 tsp vanilla
  • Instructions
    • Mix dry ingredients in a dish, then add wet ingredients and mix well
    • Cook in microwave for about 1 minute 30 seconds until it's only slightly wet on top
    • You can bake this in a 350° oven for 20-25 minutes or until done

• PB & J Oat Fiber "Big" Cake (01/19)
  • Ingredients
    • 2 tbsp oat fiber
    • 2 tbsp defatted peanut flour
    • 2 pinches sea salt
    • 3/4 tsp glucomannan
    • 1/2 tsp baking powder
    • 1 tbsp Truvia
    • 1/3 cup egg whites
    • 3 tbsp water
    • 1 tsp vinegar (for better texture)
    • 1 tsp vanilla
  • Instructions
    • Mix ingredients together
    • Microwave for 1 min 30 seconds

• Peanut & Oat Fiber Muffin-in-a-Mug @ ahomewithpurpose.com (01/19)
  • Ingredients
    • 1 egg (OR 3 tbsp egg whites)
    • 2 tbsp oat fiber
    • 1 tbsp peanut flour
    • 1 tbsp coconut oil or butter (OR 1 tsp coconut oil or butter)
    • 1 tbsp water (OR 1 tbsp water + a little more)
    • 1/4 tsp vanilla
    • 1/2 tsp baking powder
    • 1 tbsp Truvia
  • Instructions
    • Mix all ingredeints together in a mug or bowl
    • Microwave for 1 minute
    • You can also bake it at 350 deg F for 8 minutes
  • Notes
    • (Deep S): 1 egg, 1 tbsp fat, and 1 tbsp water
    • (FP): egg whites, 1 tsp fat, and a little more water
    • If you quadruple the recipe, you can make it in a pie plate or 9x9 casserole dish

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Oat Flour

• Chocolate Protein Mug Cake, Two Variations
  • Chocolate Protein Mug Cake, #1
    • Ingredients
      • 2 tbsp whey protein powder
      • 1 tbsp oat flour
      • 1 tbsp cocoa powder
      • 1 tbsp plain greek yogurt
      • 4 tbsp egg white
      • 1/2 tsp baking powder
    • Directions
      • Mix ingredients together
      • Coat mug with coconut oil, and place mixture in mug
      • OVEN: 350 deg F for 15 to 20 minutes
      • MICROWAVE: high for 1 to 1 1/2 minutes
      • Turn mug over to empty cake onto plate

  • Chocolate Protein Mug Cake, #2
    • Ingredients
      • 1 tbsp + 2 tsp cocoa powder
      • 3 tbsp oat flour
      • 1/8 tsp salt
      • 1/4 tsp baking powder
      • 1 stevia packet (Truvia)
      • 2-3 tsp coconut oil (or applesauce)
      • 3 tbsp milk
      • 1/2 tsp vanilla extract
    • Directions
      • Combine dry ingredients, and mix well
      • Add oil and vanilla; stir
      • Transver to a little dish
      • OVEN: 350 deg F for 10-15 minutes
      • MICROWAVE: high for 45 seconds to 1 minute

• Cinnamon Roll Mug Cake
  • Ingredients for cake
    • 1/4 cup oat flour
    • 1/2 cup egg whites
    • 1 tablespoon unsweetened applesauce
    • 1 tablespoon almond milk
    • 1/2 teaspoon baking powder
    • 1/2 teaspoon vanilla extract
    • 1/2 teaspoon butter or almond extract (optional)
    • 1/2 teaspoon cinnamon
    • Stevia to taste
    • Dash of salt
  • Ingredients for icing/topping
    • 2 tablespoons of nonfat Greek yogurt (cream cheese could work too)
    • Stevia to taste
    • Cinnamon
    • Sugar free pure maple syrup
  • Directions
    • In a glass/ceramic mug, add the dry ingredients
    • Add the wet ingredients and mix well
    • Microwave for approximately 2 minutes
    • (I paused mine at 1 minute, 1 minute 30 seconds, and then 2 minutes so it
      wouldn't overflow)
    • Flip cup over upsidedown on a plate so that the cake pops out
    • Top with icing mixture, more cinnamon, and syrup

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Peanut Butter Flour

• Best Brownie Muffin in a Mug @ grassfedmama.com (01/19)
  • Ingredients
    • 1 egg
    • 1 heaping tbsp cocoa powder
    • 2 tbsp peanut flour
    • 1 tbsp coconut oil (or butter)
    • 2 tbsp water
    • Pinch of salt
    • 1 tsp vanilla
    • 1/2 tsp baking powder
    • 1/2 tsp sweetener
    • Optional: 1 1/2 tbsp Greek yogurt
  • Directions
    • In a mug, mix all the ingredients well
    • Microwave for 45 sec to 1 min
    • Or, bake at 350 deg F for 10 minutes
    • Optional: top with Greek yogurt that has been sweetened with stevia

• Chocolate Peanut Butter Mug Cake
  • Ingredients for cake
    • 1/4 cup chocolate powdered peanut butter
    • 1 tbsp cocoa powder
    • 1 scoop chocolate protein powder
    • 1/4 tsp baking powder
    • 1 egg
    • 1/3 cup applesauce
    • 2 tbsp milk
    • 1/2 tsp vanilla extract
  • Ingredients for frosting
    • 3 tbsp powdered peanut butter
    • 2 tbsp milk
  • Directions
    • Mix all the dry ingredients
    • In another bowl, mix the wet ingredients
    • Fold the dry ingredients into the liquid
    • Spray two mugs (or bowls) with cooking spray
    • Pour batter into each bowl
    • Microwave each cake (separately) for 90 seconds
    • Stir together the frosting ingredients
    • Top each cake evenly

• Chocolate Peanut Butter Cake in a Mig @ chocolatecoveredkatie.com (01/19)
  • Ingredients
    • 1 tablespoon plus 2 tsp cocoa powder
    • 3 tablespoons powdered peanut butter
    • Scant 1/16 tsp salt
    • 1 tsp sugar or xylitol
    • 1/4 tsp baking powder
    • Pinch stevia OR 1 additional tablespoon sugar
    • 2 tsp coconut or veg oil, or mashed banana or applesauce
    • 3 tablespoons milk of choice
    • 1/4 tsp pure vanilla extract
  • Directions
    • Spray your microwave dish
    • Combine dry ingredients and mix very, very well
    • Add liquid, and stir
    • Transfer to a little dish, 1-cup ramekin, or even a coffee mug
    • Microwave for 1 minute 25 seconds (time may vary)
    • Wait for the cake to cool before trying to remove it from the dish

• Healthy Peanut Butter Chocolate Mug Cake @ thehealthymaven.com (01/19)
  • Ingredients
    • 2 T coconut flour
    • 1 T peanut flour (or use almond meal)
    • 1 T unsweetened cocoa powder
    • 1/4 tsp baking powder
    • 1 tsp coconut palm sugar
    • 1 large egg white
    • 1/4 cup mashed banana (about half a banana)
    • 1 T unsweetened almond milk
    • 1 1/2 tsp mini chocolate chips
    • 1 1/2 tsp smooth, natural peanut butter
    • coconut oil or nonstick spray for mug
  • Directions
    • In a small bowl combine flours, cocoa powder, baking powder and sugar
    • In a separate bowl combine egg white, mashed banana and almond milk
    • Add wet ingredients to dry and stir to combine
    • Stir in chocolate chips
    • Spray a mug with coconut oil
    • Scoop half of mixture into mug and flatten with back of spoon
    • Place a scoop of peanut butter in the center and flatten slightly
    • Top with other half of batter and flatten top and sides
    • Place in microwave and cook on high for 1 minute and 10 seconds
    • Top with greek yogurt, additional peanut butter or toppings of choice

• Microwave PB2 Chocolate Mug Cake @ nothankstocake.com (01/19)
  • Ingredients
    • 2 Tbsp PB2 (or other powdered peanut butter)
    • 1 Tbsp. unsweetened cocoa powder
    • 1 Tbsp. flour
    • 1 Tbsp, brown sugar, packed
    • 1 tsp. baking powder
    • 1 egg white
    • 2 Tbsp. water
  • Directions
    • Mix all ingredients in a small bowl until combined
    • Place batter in an ungreased ramekin, mug, or bowl
    • Note: The cake will rise slightly
    • Cook in the microwave for 40 seconds at 70% power
    • Sprinkle with a touch of powdered sugar

• PB Protein Mug Cake @ hungry-girl.com (01/19)
  • Ingredients
    • 1 tbsp. coconut flour
    • 1 tbsp. vanilla protein powder
    • 1 tbsp. powdered peanut butter
    • 1/4 tsp. baking powder
    • Half of a natural no-calorie sweetener packet (like Truvia)
    • 2 tbsp. egg whites
    • 1 tbsp. milk
    • 2 tbsp. water
    • 1/8 tsp. vanilla extract
    • 1/4 oz. (about 1 tbsp.) chopped peanuts
  • Directions
    • Spray a microwave-safe mug with nonstick spray
    • Add flour, protein powder, powdered peanut butter, baking powder, and sweetener
    • Mix well
    • Add egg whites, milk, vanilla extract, and 2 tablespoons water
    • Stir until uniform
    • Microwave for 1 minute and 15 seconds, or until set
    • Immediately run a knife along the edges to help separate the cake from the mug
    • Firmly place a plate over the mug, and flip so that the plate is on the bottom
    • Gently shake mug to release cake onto the plate
    • Sprinkle with peanuts. Eat warm

• Peanut Butter Mug Cake @ kissmybroccoliblog.com (01/19)
  • Ingredients
    • 1/4 cup unsweetened almond milk
    • 1/2 teaspoon apple cider vinegar (or lemon juice)
    • 2 Tablespoons peanut flour
    • 1 Tablespoon coconut flour
    • 1/4 teaspoon baking soda
    • 1 large egg
    • 1/2 teaspoon vanilla extract
    • 1/4 teaspoon butter extract
    • 1-2 teaspoons of sweetener if desired
  • Directions
    • Coat a large mug or small microwave-safe dish with cooking spray and set aside
    • Combine milk and vinegar (or lemon juice) in a small bowl and allow to set 2-3 minutes
    • In a separate bowl, combine flours and baking soda and stir with a whisk to break up
      any lumps
    • To your milk mixture, whisk in egg and extracts
    • Add wet ingredients to dry ingredients and whisk until smooth
    • Transfer batter to mug and microwave on high for 2 minutes
    • Serve in mug with desired toppings
    • The vinegar (or lemon juice) rects with the baking soda creating DOUBLE the fluffiness

• Peanut Butter Pumpkin Cake for One @ kissmybroccoliblog.com (01/19)
  • Ingredients
    • 1/4 cup peanut flour
    • 1/4 teaspoon sodium-free baking powder
    • 1/2 teaspoon pumpkin pie spice
    • 1/4 cup pumpkin puree
    • 1 egg white
    • 1 tablespoon applesauce
    • 1 tablespoon milk
    • 1/2 teaspoon vanilla extract
    • 5-7 drops liquid stevia or other preferred sweetener
  • Directions
    • Combine all ingredients; stir well
    • Coat a microwave-safe dish with coconut oil or cooking spray
    • Transfer batter to dish and microwave on high for 2-3 minutes
    • Serve drizzled with chocolate sauce, chopped nuts, etc

• Snickers Cake (01/18)
  • Ingredients
    • 1 tbsp peanut flour
    • 1 tbsp coconut flour
    • 2 tbsp Truvia
    • 2 tbsp cocoa
    • 1/2 tsp baking powder
    • 1/2 tsp glucomannan
    • Dash salt
    • 1/3 cup egg whites
    • 1 tbsp water
    • 1/2 tsp caramel extract
  • Instructions
    • Mix dry ingredients in a micrwave-safe bowl
    • Add liquid ingredients and mix well
    • Microwave for about 1 1/2 minutes
    • Don't cook too long, or the cake will be dry
    • The middle should be a little gooey
    • Allow the cake to cool in the bowl before dumping it out
    • Cut in half, then top as desired

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Pumpkin

• 5 Minute Bodybuilding Protein Cake @ youtube.com (01/19)
  • Ingredients
    • 1/4 cup pumpkin puree
    • 2 tbsp pastry flour
    • Pinch of baking powder
    • 2 egg whites (6 tbsp)
    • 2 tbsp stevia cooking powder
    • 2 tbsp cocoa powder
  • Frosting
    • 1 scoop chocolate peanut butter protein (whey)
    • 1-2 tbsp water
  • Directions
    • Spray microwavable bowl with oil
    • Mix ingredients in the bowl
    • Microwave of 1 min 30 seconds, maybe an additional minute
    • Dump onto a plate
    • Spread frosting onto mugcake

• 5 Minute Pumpkin Cake with Cinnamon Vanilla Protein Frosting
  • Ingredients for cake
    • 1/4 cup pumpkin puree
    • 1 egg
    • 1/2 tsp vanilla
    • 1/8 tsp baking powder
    • 1 tbsp almond flour
    • 2 tbsp unsweetened applesauce
    • 1 tbsp vanilla protein powder
  • Ingredients for frosting
    • 1/4 cup unsweetened coconut milk
    • 1 scoop (or 3 tbsp) vanilla protein powder (or chocolate)
    • 1 teaspoon ground cinnamon
  • Directions
    • For the cake:
      • Mix all ingredients together and add them to a microwave-safe bowl
      • Microwave for 3 minutes
    • For the icing:
      • Mix together, and let it chill in the refrigerator for 2-3 minutes

• Grain Free Chocolate Cake @ foodiefiasco.com (01/19)
  • Ingredients
    • 1/4 cup cocoa powder
    • 1 egg white
    • 2 tbsp canned pumpkin
    • Pinch salt
    • 1/8 tsp baking powder
    • 3 tbsp milk
    • 30 drops of stevia (or other sweetener)
    • Chocolate chips, optional
  • Directions
    • Beat egg white in a small dish (I use a mug)
    • Add the rest of ingredients, and then add chocolate chips, if using
    • Spoon into a greased microwave safe dish
    • Nuke for about 3.5 minutes
    • Oven directions: Bake in the oven at 375F for 15-20 minutes
    • Note: use carob powder instead of cocoa

• Pumpkin Coconut Protein Mug Muffins @ funfitandfabulouswithlauren.blogspot.com (01/19)
  • Ingredients
    • 1/3 cup pumpkin puree
    • 1 heaping scoop of your favorite vanilla protein powder
    • 1 tbsp coconut flour (or another scoop of protein powder)
    • 1 tsp coconut oil
    • 2 egg whites
    • 2 tbsp almond milk
    • 1/4 tsp cinnamon
    • 1/8 tsp pumpkin pie spice
    • 3 packets of stevia
  • Directions
    • Spray microwave safe mug with non-stick cooking spray
    • Mix all ingredients together inside mug
    • Microwave for 4:30 on 50% power
    • Dump out and enjoy!

• Pumpkin Pie Mug Cake
  • Ingredients
    • 1/4 cup oat flour
    • 2 tablespoons Stevia (equals 2 tbsp sugar)
    • 1/4 teaspoon cinnamon
    • 1/2 teaspoon baking powder
    • 1/2 scoop vanilla protein powder
    • Pinch salt
    • 1/4 cup canned pumpkin
    • 1 egg
    • 1/8 cup almond milk
    • 1/2 graham cracker sheet, crushed
  • Directions
    • Mix the oat flour through salt in a bowl
    • Add the pumpkin, egg and milk and stir well
    • Spray the bottom of a mug or small bowl with cooking spray
    • Sprinkle the graham cracker pieces on the bottom
    • Pour the batter on top
    • Microwave for 1:40 – 2:20, or until set but not overcooked
    • Invert on a plate and serve

• Pumpkin Protein Mug Cake @ rippedrecipes.com (01/19)
  • Ingredients
    • 1 tsp Pumpkin Pie Spice
    • 2 tbsp Bob's Red Mill Organic High Fiber Coconut Flour
    • 1 heaping scoop Jarrow Formulas Whey Protein Unflavored
    • 1/4 tsp Rumford Baking Powder
    • 1/3 tsp Trader Joe's Stevia Extract
    • 1/8 cup Silk Pure Almond Milk - Unsweetened Vanilla
    • 1/2 cup Farmer's Market Organic Pumpkin
    • 3 tbsp Abbotsford Farms Cage Free 100% Liquid Egg Whites
  • Directions
    • Mix dry ingredients in a coffee mug
    • Add all wet ingredients and stir until a cake batter consistency is reached
    • You may have to add a TBSP of water, just don't over do it!
    • Microwave for 2 minutes
    • Top with any frosting you desire

• Pumpkin Protein Mug Cake
  • Ingredients
    • 1/2 scoop Sunwarrior Vanilla Protein Powder (plant-based protein)
    • 1/4 cup liquid egg whites
    • 1/4 cup pumpkin puree
    • 1/2 tsp baking powder
    • 8-10 stevia drops
    • Cinammon, to taste
  • Directions
    • Mix well
    • Microwave in a greased mug/bowl/cup for 1.5 minutes
    • Top with PB2 and a tiny bit of almond butter

• Pumpkin Protein Mug Cake @ bodybuilding.com (01/19)
  • Cake Ingredients
    • 20 g vanilla whey protein powder
    • 2 tbsp coconut flour
    • 1 1/2 tsp powdered Stevia
    • 1/4 tsp baking powder
    • 1/4 tsp cinnamon
    • 1/8 tsp nutmeg
    • 1/8 tsp ginger, powdered
    • 1/3 cup pumpkin puree
    • 3 tbsp egg whites
    • 2 tbsp unsweetened cashew milk
    • 1/4 tsp vanilla extract
  • Sauce Ingredients
    • 3 tbsp sugar-free maple syrup
    • 1 tbsp pumpkin spice peanut butter
  • Instructions
    • Whisk together dry ingredients
    • Mix in wet ingredients
    • Lightly spray an oversized coffee mug with cooking spray, and spoon batter in
    • Microwave for about 2 minutes
    • Dump out cake onto a small plate to cool
    • Meanwhile, combine syrup and pumpkin spice peanut butter to make your sauce
    • Smother cake with sauce and fat free whipped topping

• Single Serve Gooey Brownie @ southerninlaw.com (01/19)
  • Ingredients
    • 3 tbsp Unsweetened Cocoa Powder
    • 1/4 cup Unsweetened Applesauce (or pumpkin puree)
    • 1/4 tsp Baking Powder
    • Pinch of Salt
    • 1 tsp Vanilla
    • 1 tsp-1 tbsp Maple Syrup
  • Directions
    • In the microwave: Cook for 1 minute and then cook for 30 second intervals or until
      your brownie is cooked
    • In the oven: Cook for 20-30 minutes at 350 deg F, or until the brownie has cooked and
      the edges are pulling in from the sides

• Total Lean Protein Cake @ blondeponytail.com (01/19)
  • Ingredients
    • 1/3 cup egg whites
    • 1/3 cup of canned pumpkin
    • 2 scoops of Total Lean 25 French Vanilla (whey)
    • 1 tbsp chia seeds
    • 1/2 tsp baking powder
    • Cinnamon to taste (about 1/2 tsp)
  • Directions
    • Spray a large mug
    • Blend ingredients until well combined, till you have a pudding-like texture
    • Pour batter into the mug
    • Heat at 50% power for 4:30 minutes
    • Near the end, the cake will rise and could spill over
    • Top with more cinnamon and almonds

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Whey

• Cookies and Cream Protein Mug Cake @ bodybuilding.com (01/19)
  • Cake Ingredients
    • 20 g cookies and cream whey protein powder
    • 2 tbsp oat flour
    • 1 tbsp coconut flour
    • 1 tsp truvia
    • 1/4 tsp baking powder
    • 3 tbsp unsweetened almond milk
    • 2 tbsp nonfat plain Greek yogurt
    • 2 tbsp liquid egg whites
    • 1 tsp sweet Spreads White Chocolate Coconutter
    • 1/4 tsp butter extract
    • 1 piece Cookies and Crème Chocolite, chopped
  • Frosting Ingredients
    • 1 1/2 tbsp fat-free cream cheese
    • 1 tbsp nonfat plain Greek yogurt
    • 1 tsp Truvia
    • 1/8 tsp butter extract
  • Instructions
    • Lightly spray a large coffee mug with cooking spray
    • Mix together dry cake ingredients in a bowl, then add wet ingredients until combined
    • Fold in chopped up Chocolite (optional)
    • Pour into an oversized mug and microwave for 2 minutes
    • Dump your cake onto a plate and allow to cool
    • Top with frosting, Chocolite bits, and chocolate syrup (optional)

• Grasshopper Protein Mug Cake @ labrada.com (01/19)
  • Ingredients
    • 6 Tablespoons Liquid Egg Whites
    • 1 Scoop Vanilla Whey Protein Powder
    • 3 Tablespoons Coconut Flour (or Oat Flour)
    • 2.65 Ounces (75g) Fat Free Vanilla Greek Yogurt (or Cottage Cheese)
    • 1/2 Teaspoon Mint Extract
    • 1/2 Serving (15g) Mini Marshmallows
    • 1/2 Tablespoon (7.5g) Dark Chocolate Chips
    • 1/2 Teaspoon Baking Powder
  • Directions
    • Coat a coffee mug with non-stick cooking spray
    • Add all of your ingredients into the mug, and mix everything together
    • Microwave for 30 seconds
    • Lightly mix everything
    • Microwave for an additional 90 seconds

• High Protein Carrot Mug Cake @ skinnysweettreats.com (01/19)

• Microwave Protein Carrot Cake @ sprint2thetable.com (01/19)

• Protein Cake
  • Ingredients
    • 1 scoop vanilla protein powder
    • 1 TB applesauce (or pumpkin)
    • 1/4 tsp baking powder
    • 1 egg white
    • 1 packet of stevia
  • Directions
    • Mix everything together
    • Microwave in a well-pam-sprayed coffee mug for 1 min 45 seconds.
    • Cut in half, and top with peanut butter

• Vanilla Chocolate Chunk Protein Mug Cake
  • Ingredients
    • 1 scoop of vanilla protein powder
    • 1 tablespoon coconut flour
    • 1/2 teaspoon baking powder
    • sweetener of choice (I used 1 packet of stevia)
    • 1 egg
    • 2 tablespoons milk
    • 1/2 teaspoon vanilla
    • ~1 tablespoon chocolate chunks (or chips)
    • Toppings of choice (optional)
  • Directions
    • Spray the inside of a microwave-safe mug with cooking spray
    • Add protein powder, coconut flour, baking powder and stevia
    • Stir until no lumps remain
    • Add egg, vanilla, and milk
    • Stir until combined
    • Fold in chocolate chunks
    • Microwave for 1 minute – 1 minute 30 seconds
    • Either eat out of the mug, or flip onto a plate
    • Add toppings (if using) and enjoy!

• Whey Mug Cake
  • Ingredients
    • 1 scoop PS Whey Chocolate Fudge Cake
    • 1 egg white
    • 1 tsp Xanthan Gum
    • 2 tbsp water
  • Directions
    • Mix everything in a coffee mug till it is cake batter consistency
    • Microwave 1 minute

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Whey & Cocoa

• 30 Second Fudgy Protein Brownie Mug Cake @ eatteachlaughcraft.com (01/19)
  • Ingredients
    • 1/4 cup milk
    • 1/4 tsp vanilla extract
    • 1 scoop chocolate protein powder
    • 1 1/2 tbsp cocoa powder
    • 1/2 tbsp coconut flour
    • 1/2 tsp baking powder
    • 5/10 drops liquid stevia (or other sweetener)
  • Directions
    • Mix all the ingredients together
    • Pour into a mug
    • Heat in the microwave for 25-35 seconds

• Beast Whey Mug Cake @ bodybuilding.com (01/19)
  • Ingredients
    • 1 scoop vanilla or chocolate 100% Beast Whey
    • 1 tbsp unsweetened cocoa powder
    • 1 tsp Stevia
    • 1/4 tsp baking soda
    • 2 egg whites
    • 1 tbsp almond milk or water
    • Optional filling: 1 tbsp peanut butter, 1/2 Quest bar, or 1 tbsp P28 spread
    • Optional topping: 1 tbsp fat-free whipped cream
  • Directions
    • In a mug, mix protein powder, cocoa powder, Stevia, and baking soda
    • Stir in eggs and almond milk; mix until smooth
    • If desired, drop a tbsp of P28 spread, peanut butter, or 1/2 Quest bar into the
      center of the batter
    • Microwave mug on high for one minute
    • The batter will rise over the edge, stop the microwave and push the batter back down
    • Once the cake has cooked, take it out of the microwave and top with fat-free
      whipped cream

• Chocolate Brownie Protein Mug Cake @ bodybuilding.com (01/19)
  • Brownie Ingredients
    • 15 g chocolate protein powder
    • 2 tbsp almond flour
    • 2 tbsp cocoa powder, unsweetened
    • 1 1/2 tbsp powdered Stevia
    • 2 tbsp unsweetened applesauce
    • 3 tbsp liquid egg whites
    • 1/4 tsp vanilla extract
    • 1 dash salt
  • Topping Ingredients
    • 1 scoop vanilla whey protein powder
    • 2 tbsp coconut flour
    • 2 tbsp water
    • 1 tbsp natural peanut butter
    • 1 1/2 tsp splenda, brown sugar blend
    • 1 1/2 tsp powdered Stevia
    • 1/8 tsp vanilla extract
    • 1/8 tsp butter extract
    • 1/8 tsp salt
    • 1 tbsp semisweet chocolate chips
  • Instructions
    • Combine all brownie ingredients in a mixing bowl, stirring until smooth
    • Lightly spray the inside of a large coffee mug with cooking spray, and pour in the batter
    • Microwave on high for 1-1/2 minutes, or until cooked through
    • Dump your cake on a plate to cool while you prepare your topping
    • Combine all topping ingredients except chocolate chips and mix until a dough is formed
    • Fold in chocolate chips and roll into six even-sized balls
    • If desired, break each ball in half to make six mini balls (I used four mini balls
      to top my mug cake)

• Chocolate Mug Cake (no pumpkin puree)
  • Ingredients
    • 1 scoop vanilla Perfect Fit Protein
    • 1 tsp cocoa powder
    • 1 tsp stevia
    • 1/4 tsp baking powder
    • 2 tbsp egg whites
    • 2 tbsp almond milk
  • Directions
    • Mix well
    • Microwave for 1 minute in a greased mug
    • Top with cocoa powder and almond milk

• Dark Chocolate Mint Protein Mug Cake @ bodybuilding.com (01/19)

• Double Chocolate Mug Cake
  • Ingredients
    • 1 scoop chocolate protein powder
    • 2 tbsp unsweetened cocoa powder
    • 1/2 tsp baking powder
    • 2 tbsp applesauce (or pumpkin puree)
    • 3 tbsp milk
    • 1 tbsp dark chocolate chips
  • Directions
    • Combine all ingredients
    • Microwave for 1.5-2 minutes

• Double Chocolate Protein Mug Cake @ bodybuilding.com (01/19)
  • Cake Ingredients
    • 2 tbsp chocolate protein powder
    • 1 tbsp coconut flour
    • 1 tbsp cocoa powder, unsweetened
    • 1 tbsp Pyure organic stevia blend
    • 3 tbsp pure pumpkin
    • 2 tbsp egg whites
    • 1/8 tsp vanilla extract
  • Chocolate Sauce Ingredients
    • 1 tbsp chocolate protein powder
    • 2 tsp Pyure organic stevia blend
    • 1 tsp cocoa powder, unsweetened
    • 1 tbsp unsweetened almond milk
    • 1/8 tsp butter extract
    • 1 dash salt
  • Instructions
    • Lightly spray a large coffee mug with cooking spray, and set aside
    • Mix cake ingredients together in a bowl to make batter
    • Spoon batter into mug, then microwave 45 seconds to 1 minute
    • Dump out your cake on a plate to cool
    • Mix up chocolate sauce and pour over cake
    • Add dark chocolate chunks if desired

• Low Carb Chocolate Protein Mug Cake @ melfycookshealthy.bogspot.com (01/19)
  • Ingredients
    • 1 scoop chocolate whey protein powder
    • 1 tbsp cocoa powder
    • 1 tsp sweetener
    • 1/4 tsp baking powder
    • 1 egg white
    • 2 tbsp milk
    • Little water to thin it down
  • Directions
    • Mix dry ingredients in a mug with a fork
    • Add egg white and milk; mix until smooth
    • Drop any extras into the middle of the batter
    • Microwave on high for about 1 minute

• Single Serving Protein Mug Brownie @ rippedrecipes.com (01/19)
  • Ingredients
    • 1 tbsp scoop Optimum Nutrition Gold Standard 100% Whey - Double Rich Chocolate
    • 3 tablespoon Cocoa Powder
    • 1 tbsp Truvia (or 1 tsp Truvia?)
    • 1/2 tsp Baking Powder
    • 2 tbsp apple (or pumpkin) puree
    • 4 tbsp milk
  • Directions
    • Mix ingredients in a bowl
    • Flatten top with your spoon
    • Put in the microwave for about 1.5 minutes
    • Don't overcook; let it cool before eating

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Yogurt

• Best Protein Mug Cake @ nataliehodson.com (01/19)
  • Ingredients for mug cake:
    • 1 scoop Vanilla Whey Protein
    • 3 Tbsp unsweetened cocoa powder
    • 1/4 tsp baking soda
    • pinch of salt (I did one grind of sea salt)
    • 2 Tbsp milk
    • 2 Tbsp plain Greek yogurt
    • 1 egg white
  • Ingredients for frosting:
    • 2 Tbsp fat free cream cheese
    • 2 Tbsp plain Greek yogurt
    • 1 scoop Kal brand stevia (or any other sweetener of choice)
    • 1-2 drops peppermint extract (if desired)
    • 1 Tbsp unsweetened cocoa powder
  • Directions
    • In a medium bowl mix all the mug cake ingredients together
    • Spray a coffee mug with cooking oil spray (coconut spray)
    • Spoon ingredients into mug
    • Cook in microwave for 1 minute
    • In a smaller bowl blend together the frosting ingredients
    • After your mug cake is done, top it with the cream cheese frosting

• Cheaters Cheesecake @ cooks.com (01/19)
  • Ingredients
    • 1 (15 oz.) carton part skim Ricotta cheese
    • 1 cup low fat plain yogurt
    • 3 egg whites
    • 1/3 cup sugar (or other sweetener)
    • 1 tsp vanilla
    • 1/2 tsp almond extract
    • 10 fresh strawberries (for topping)
  • Directions
    • In medium mixing bowl combine all filling ingredients
    • Beat at high speed of electric mixer until smooth
    • Microwave on high for 4-7 minutes or until very hot, stirring with whisk after every 2 minutes
    • Pour into prepared crust (if desired)
    • Microwave on medium for 7-15 minutes or until very center is almost set, rotating dish 1/4 turn every 3 minutes.
    • Filling will become firm as it chills
    • Cool slightly; chill for at least 6 hours
    • Garnish with strawberry fans

• Coffee Cake in a Mug THM Deep S @ pinterest.com (02/18)
  • Ingredients
    • 1 tbsp butter, softened
    • 1 1/2 tsp of Truvia
    • 1 egg, beaten
    • 2 tbsp sour cream or Greek yogurt
    • 1 1/4 tbsp coconut flour
    • 1/8 tsp baking powder
    • Capful of vanilla extract
    • 1/4 tsp cinnamon
  • Instructions
    • Mix together with a fork
    • Microwave for 1 minute
    • OR, bake for 10 minutes @ 350 deg F
    • Top with cream cheese, Greek yogurt, cinnamon, sweetener

• Diva Vanilla Caramel Protein Cake in a Mug
  • Ingredients
    • 3 tbsp coconut flour
    • 4 tbsp water
    • 2 packs stevia
    • 1/4 tsp baking powder
    • 3 tbsp chobani plain greek yogurt
    • 1/2 scoop of vanilla milkshake protein powder
    • 1 tsp caramel extract
  • Directions
    • Mix all ingredients in a bowl
    • Spray a big mug with non stick spray
    • Microwave for 2 minutes

• Mocha Protein Mug Cake @ nonexcusesnutrition.com (01/19)

• No Bake Cheesecake for One @ cookpad.com (01/19)
  • Ingredients
    • 36 grams Cream cheese (little more than 1/8 cup)
    • 1/8 cup Yogurt
    • 3/4 tsp Sugar (or other sweetener)
    • 1 Strawberry (for topping)
  • Directions
    • Put the cream cheese in a ramekin and microwave for 10 seconds
    • Add the sugar and mix well with a butter knife
    • Microwave again for 5 seconds
    • Add the yogurt little by little, and mix well
    • An approximate amount of yogurt is fine
    • Let it chill sufficiently in the fridge
    • Top with strawberries

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Bonnie's Links
created by Bonnie Lee Hill,
bonniehill@verizon.net
last modified on January 13, 2019

URL: http://www.bonniehill.net/pages/lcmugcakes.html