Servings
Font
Back
4.8 from 129 votes

2-minute peanut butter healthy mug cake

Sweet craving? I’ve got you covered with this peanut butter mug cake. Throw peanut butter in a mug with coconut flour, date or maple syrup and almond milk, and you’ve got yourself a delicious healthy dessert for one.

Prep Time
1 min
Cook Time
1 min
Total Time
2 mins
Servings: 1
Calories: 276 kcal
Course: Dessert
Cuisine: American

Ingredients

  • 1 tablespoon coconut flour
  • 2 tablespoons peanut butter
  • 1 tablespoon maple syrup or date syrup, or honey
  • 2 tablespoons almond milk or other non-dairy milk – or ordinary milk
  • a few dark chocolate chips or a 10 gram piece of 70% dark chocolate

Instructions

    Cup of Yum
  1. Put all the ingredients apart from the chocolate chips in a small mug and mix really well with a spoon.
  2. Press the chocolate into the top of the mixture. Microwave for 1 minute.
  3. Enjoy immediately either by itself or with a small scoop of ice cream/nice cream on top!

Notes

  • Make sure you only add a level tablespoon of coconut flour. Coconut flour absorbs a lot of moisture so adding more might make your mug cake too dry.
  • If you don’t have any coconut flour you can use almond flour instead. If you decide to use ordinary plain flour I’d use brown sugar as the sweetener. I didn’t like the texture when I made this mug cake with plain flour and date/maple syrup.
  • You can also make a gooey chocolate version of this by using cacao or cocoa powder instead of the coconut flour!
  • I find that 1 minute in my high-power microwave is just about right. Not too runny, not too dry. If your microwave is a lower power one, simply check your mug cake after one minute. Scoop out a spoonful of pudding. Too gooey for you? Microwave for another 20 seconds!
  • There is no reason why you can't make this in separate ramekins (or mugs!) for more than 1 person. 
  • I would recommend mixing up the ingredients just before eating, however, so that the coconut flour (which is very absorbent!) doesn't soak up too much moisture.

Nutrition Information

Calories 276kcal (14%) Carbohydrates 24g (8%) Protein 9g (18%) Fat 17g (26%) Saturated Fat 4g (20%) Sodium 202mg (8%) Potassium 253mg (7%) Fiber 4g (16%) Sugar 15g (30%) Calcium 72mg (7%) Iron 1mg (6%)

Nutrition Facts

Serving: 1Serving

Amount Per Serving

Calories 276

% Daily Value*

Calories 276kcal 14%
Carbohydrates 24g 8%
Protein 9g 18%
Fat 17g 26%
Saturated Fat 4g 20%
Sodium 202mg 8%
Potassium 253mg 5%
Fiber 4g 16%
Sugar 15g 30%
Calcium 72mg 7%
Iron 1mg 6%

* Percent Daily Values are based on a 2,000 calorie diet.