There are many recipes on the Internet for cakes and muffins that can be microwaved in a mug, but most of them are filled with sugar and few of them are gluten free. After some experimentation, I came up with my own Microwave Mug Muffin recipes for my family that is gluten free, lower in sugar, high in fiber and protein, and can be made vegan if needed. If you substitute monk fruit sweetener for the brown sugar, you can reduce the overall sugar even more, although I haven’t yet tried this.
After making up a large quantity of the mix ahead of time, I parcel it out into half-cup servings in sealable snack bags and take them with me when I travel. All one needs is a mug, a spoon, a microwave oven, and water. And if you don’t have any of those things, find a better hotel.
The Chocolate Coconut mug muffin was my original recipe, but I tinkered a bit and came up with some additional recipes. I will add new recipes as I test them.
CHOCOLATE COCONUT
Ingredients:
- 3 tablespoons plus 1 teaspoon (3⅓ tablespoons) tapioca starch
- 3 teaspoons baking powder
- ¼ teaspoon xanthan gum
- 8 teaspoons milk powder, coconut milk powder, or almond milk powder
- 12 tablespoons almond flour
- 4 tablespoons ATK baking flour (or other good gluten free baking flour)
- 4 tablespoons unsweetened shredded coconut
- 4 tablespoons golden flaxseed meal
- 4 tablespoons brown sugar
- 2 tablespoons cocoa powder
- 1/8 teaspoon salt
- water
Whisk together dry ingredients.
Add one half cup mix to 3 tablespoons water in a microwave safe mug. Mix thoroughly with a spoon until mixture is homogeneous. Microwave at full power for 1.5 minutes.
Makes 4 servings.
DOUBLE CHOCOLATE CHIP
Ingredients:
- 3 tablespoons plus 1 teaspoon (3⅓ tablespoons) tapioca starch
- 3 teaspoons baking powder
- ¼ teaspoon xanthan gum
- 8 teaspoons milk powder, coconut milk powder, or almond milk powder
- 14 tablespoons almond flour
- 6 tablespoons ATK baking flour (or other good gluten free baking flour)
- 4 tablespoons golden flaxseed meal
- 2 tablespoons brown sugar
- 2 tablespoons white granulated sugar
- 2 tablespoons cocoa powder
- ⅓ cup milk chocolate chips
- ⅓ cup white chocolate chips
- 1/8 teaspoon salt
- water
1. Whisk together dry ingredients.
2. Add one half cup mix to 3 tablespoons water in a microwave safe mug. Mix thoroughly with a spoon until mixture is homogeneous. Microwave at full power for 1.5 minutes.
Makes 4 servings.
CAROB MACA
Ingredients:
- 3 tablespoons plus 1 teaspoon (3⅓ tablespoons) tapioca starch
- 3 teaspoons baking powder
- ¼ teaspoon xanthan gum
- 8 teaspoons milk powder, coconut milk powder, or almond milk powder
- 14 tablespoons almond flour
- 6 tablespoons ATK baking flour (or other good gluten free baking flour)
- 4 tablespoons golden flaxseed meal
- 4 tablespoons brown sugar
- 2 tablespoons carob powder
- 1 tablespoon maca powder
- 1/8 teaspoon salt
- water
1. Whisk together dry ingredients.
2. Add one half cup mix to 3 tablespoons water in a microwave safe mug. Mix thoroughly with a spoon until mixture is homogeneous. Microwave at full power for 1.5 minutes.
Makes 4 servings.
NUTRITIONAL DATA PER CHOCOLATE COCONUT MUFFIN:
- 213.6 calories
- 9.2 grams fat
- 7.3 grams protein
- 27.4 grams total carbohydrate
- 3.4 grams fiber
- 12.3 grams sugar
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