I have steered away from microwave mug cakes forever after trying a bunch of protein ones and finding them to be dry and sponge-like. I do like the 1-minute muffin, which doesn’t call for protein powder, so the texture is better. I also like the banana bread breakfast pudding made with coconut flour, which I had done with pumpkin as well and so when I saw a recipe pop up in my pinterest feed, I decided to take another look at it. I had everything on hand, so I whipped it up. I calculated calories for hers and it was almost 500, which is just too much for me on a normal day. Maybe on a long ride day for breakfast or something, but not on the regular. It called for 2 tablespoons of coconut oil. I really don’t think any small recipe needs that much oil in it, so I was going to sub with half applesauce, but then just figured I would do the whole thing with applesauce instead of the oil, cutting almost 200 calories off the top.
Based on this recipe
Ingredients:
- 1 egg
- 2 tablespoons of pumpkin puree
- 2 tablespoons of unsweetened applesauce
- 1-1/2 tablespoons of maple syrup (the real stuff please)
- 2 tablespoons of coconut flour (14 grams)
- 1/2 tsp of baking powder
- 1/2 tsp of pumpkin pie spice or cinnamon
You could probably mix all this in the mug, but I wanted to spray the mug with cooking spray, so I got a bowl messy. Mix all of the wet ingredients first.
I have a tiny sifter that I use for the coconut oil and the baking powder. Both of these ingredients get clumpy, so I find this to be an easy solution. I lay the sifter on the bowl and put it on the scale to measure out the coconut flour.
Mix up and scoop the batter into your mug. A 10 – 12 ounce mug should be fine. It’s somewhat dense and doesn’t rise a ton.
Microwave for 3 to 3-1/2 minutes. Start checking after 2-1/2 minutes to make sure it is done. You will see it fully cooked through the top when it is done.
Boom.
Then I defeated the purpose and put in on a plate because I wanted a better picture. I topped this with half a tablespoon of butterscotch chips. The chips are getting nice and melty here, too – yay!
The verdict? Pretty good! It tastes like pumpkin pie. Almost a pumpkin muffin, but more moist. I had this for lunch actually 😀 I think it would make a good breakfast or maybe a dessert. It was surpringly filling, which I tend to find when I have any coconut flour item.
Nutrition: Calories 239; carbohydrates 35 g; fat 7 g; protein 9 g; fiber 6 g. That is without the butterscoth chips. That added 40 more calories to my serving.
Notes: If you don’t have real maple syrup (the horror), sub another liquid sweetener in it like honey. The coconut flour needs a lot of moisture so using something like brown sugar would probably make the batter too thick.
This looks amazing! Can’t wait to try it!! 🙂
I wonder if real maple syrup is more of a eastern thing (and Canadian, of course) – in all my years, both living in California and Texas, I’ve not only never owned any, but never eaten any, either.
I am surprised that you can’t find it. I would think at least some maple syrup would make it furhter south 😀
Well since you said it tasted like pumpkin pie, I will probably stick with my pumpkin custard recipe. I practically have that one memorized! And the last time I had coconut flour in the house, it actually went bad. I want to like it, but I don’t, and so then I don’t use it enough.
I love your illustrated instructions though. They always make me want to cook whatever you’re showing!
that is SO SO SO STUNNING.
my mug cakes are invariably a mess.
tasty but MESSY
I have yet to try one of these mug cakes but you know I LOVE your banana bread breakfast cake that I cook in the oven!
I will raise my hand and hang my head (the shame!) as I say that I do not like maple syrup. Yes, I will use it in cooking if absolutely necessary. I think too many trips to Vermont and that awful maple syrup candy ruined that flavor for me as a child and I’ve never gotten over it.
the muffin looks yummy. Can’t wait to try it. I have never baked with coconut flour.
Looks delicious! I wonder if this would be good the next day. I’ve been hankering for something pumpkin-y and filling to take to work and making a week’s worth all at once would be a lot easier than doing one a day (unless I got my butt outta bed earlier!)
Those mug cakes are all over the Dutch food blogs here too but I have never tried one. Somehow my mind doesn’t get it that a cake can be ready in the microwave in a minute. When I bake a cake it usually has to be in the oven for an hour. Not sure if I’m jumping on the mug cake boat yet.
Yours does look good though.
Looks delish!!! I stopped the microwave ones because of the spongy texture… sounds intriguing!!! 🙂