low-carb microwave Mug Cakes

Vanilla Mug Cake:

 

Adapted from: https://www.buzzfeed.com/emofly/tips-recipes-microwave-mug-cakes?utm_term=.ls2wE9YkV#.fcvqkK6le

Servings: 2

Yield: 1 large mug cake

1 tablespoon salted butter OR other fat of choice

1 large egg (55g)

2 tablespoons half-and-half OR water OR your choice of low-carb nut milk

1/4 teaspoon pure vanilla extract OR other flavoring

4 Tablespoons powdered xylitol or erythritol or isomalt (or a mix)

4 tablespoons almond flour OR other nut flour

1 tsp. psyllium husk OR 1 tablespoon coconut flour

(optional) 1/4 teaspoon guar gum OR 1/8 tsp. xanthan gum

1/4 ts baking powder

(optional) 1 tablespoon of chopped fruit, nuts, or chocolate

Place the butter in a large mug and microwave it for 20 to 30 seconds until melted. Add the egg and whisk it in with a fork. Stir in the cream, vanilla, and sweetener. Add the flours, guar gum, baking powder and salt. Beat the batter until smooth, then mix in the optional additions. Microwave for 1-2 minutes each until risen and springy when poked in the middle. DO NOT over-cook, or they will be very dry. Start with 1 minute, check, then add time if not cooked enough.

IMPORTANT: when microwaving desserts, never fill your mug/cup more than half-way full! This may mean using a larger mug than you think necessary.

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Nutrition Comparison:
Please note that I used MyFitnessPal (a FREE app) to calculate this info, so it may not be 100% accurate.

Full-Carb Vanilla Mug Cake (1 serving):            kcal 331 / net Carbs 42g / Sugar 26g / Fat 17g / Protein 9g

TPH Low-Carb Vanilla Mug Cake (1 serving):     kcal 210 / net Carbs 3g / Sugar 0g / Fat 20g / Protein 9g

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Classic Chocolate Mug Cake:

 

Adapted from: http://thesuburbansoapbox.com/2016/05/24/best-chocolate-mug-cake/

Servings: 2

Yield: 1 large mug cake

 

  • 1 Tbsp (14g) salted butter OR other fat

  • 1/4 tsp. vanilla extract

  • (optional) 1/2 tsp. instant espresso powder or coffee extract (for a deeper chocolate flavor)

  • (optional) 1/8 tsp. molasses (for an extra-chocolatey flavor)

  • 2 Tbsp. half-and-half OR water OR your choice of low-carb nut milk

  • 1 large egg (55g)

  • 1/4 cup (4 Tbs) powdered sweetener (erythritol/xylitol/isomalt)

  • 2 Tablespoons almond flour OR other nut flour

  • 1/2 tsp. psyllium husk OR 1/2 Tablespoon coconut flour

  • (optional) 1/4 tsp. guar gum OR 1/8 tsp. xanthan gum

  • 1/4 tsp. baking powder

  • 1 Tbsp. (5g) cocoa powder (dutched cocoa will give a darker color and deeper chocolate-y flavor)

  • (optional) 1 tablespoon of chopped fruit, nuts, or chocolate

Place the butter in a large mug and microwave it for 20 to 30 seconds until melted. Add the egg and whisk it in with a fork. Stir in the cream, vanilla, coffee, molasses and sweetener. Add the flours, guar gum, cocoa powder, baking powder and salt. Beat the batter until smooth, then mix in the optional additions. Microwave for 1-2 minutes each until risen and springy when poked in the middle. DO NOT over-cook, or it will be very dry. Start with 1 minute, check, then add time if not cooked enough.

 

IMPORTANT: when microwaving desserts, never fill your mug/cup more than half-way full! This may mean using a larger mug than you think necessary.

____________________________________

Nutrition Comparison:
Please note that I used MyFitnessPal (a FREE app) to calculate this info, so it may not be 100% accurate.

Full-Carb Chocolate Mug Cake (1 serving):            kcal 314 / net Carbs 38g / Sugar 26g / Fat 18g / Protein 8g

TPH Low-Carb Chocolate Mug Cake (1 serving):     kcal 166 / net Carbs 2g / Sugar 0g / Fat 17g / Protein 7g

ABOUT TPH

When you're as obsessed with sweets as I am, skipping dessert is not an option, but all the "sugar-free" treats I find in stores/restaurants never quite taste like dessert. After discovering that GOOD low-carb dessert recipes are so hard to find, I started experimenting and creating my own. TPH exists so that diabetics, carb-resistant people like me, and anyone else looking to avoid sugar can enjoy truly decadent desserts that won't cause insulin resistance or tooth decay.

Become a TPH Patron and get special perks here:  https://www.patreon.com/tphketodesserts

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