Blackberry Muffin in a Mug (Dairy Free, Vegetarian)
Similar to the cake in the mug, I decided to try my hand a making a muffin in a mug. To those that haven’t heard of this new fangled idea, it’s where you make a single serving cake (or muffin) by mixing the ingredients together in a microwavable mug. 2 minutes later and presto, you have a single serving delicious cake.
This idea wasn’t mine, and this isn’t my first attempt at a mug recipe. This is the first one I’m posting, and it came out quite tasty. This morning before I started my work day, I checked Face Book. On it, a friend had posted a link to the Today Show, and several recipes for mug cakes. I was pretty taken aback with the ingredients, and the amount of calories, sugar and fat in their recipes listed.
I analyzed one recipe with my recipe analysis software, and here are the results.
Single Serving Blueberry Muffin in a Mug:
- 58g carbohydrates, with 38g of added sugar
- 27g of fat, totaling 80% of your recommended daily intake of saturated fat
- 10g of protein
Wow! So, the culprit ingredients included 2 tbsp of butter and 3 tbsp of sugar, and also included white flour. So, as I often do, I decided to try to make a healthier version. And I think it came out delicious. Of course 2 tbsp of butter and 3 tbsp of sugar was most likely more decadent.
Here’s my version:
Blackberry Muffin in a Mug
- 1 egg, beaten
- 3 tbsp unsweetened applesauce
- 1/2 tbsp oil-olive/coconut/vegetable
- 1/4 tsp vanilla
- 1 tbsp milk-I used an almond coconut blend
- 2 tbsp whole wheat flour
- 1 tbsp ground chia seeds
- 1 tbsp stevia
- 1/4 tsp baking powder
- Dash of salt and cinnamon to taste
- 10 frozen blackberries thawed- equaled about 1/4 cup
- Spray or grease a microwavable mug
- Place an egg in the mug, and whisk
- Add applesauce, oil, vanilla and milk and whisk together
- To that mixture add the remaining ingredients. It should resemble a muffin or cake batter. If too thick add additional milk.
- Place in microwave and heat for 2 minutes.
I have a 1000w microwave. If you have a slower microwave, cook longer. If you have a faster microwave, cook less.
You can then eat it directly out of the mug, or flip it out onto a plate. This is what I did. Once I flipped it out, I cut it into chunks and ate it. Yummy.
If you’d like to try a gluten free version, I would suggest trying oat or almond flour instead of the whole wheat. I haven’t tried either, but that’s not to say I won’t. My version is also dairy free and can be made vegan by substituting flaxseed/water for the egg.
Nutrition facts of my muffin in a mug:
- 23g of carbohydrate with no added sugar
- 16g of fat, with only 25% of daily saturated fat intake
- 11g of protein
Plus mine had added fiber and omega 3 fatty acids. All in all a good start to the day.