One of my paleo mentor friends, Josh, advised me that if I wanted a treat and need to get some calories in, that a mug cake was the way to do it! Last night, I needed an extra boost, and a very ripe banana was staring at me from my fruit bowl. So I decided to do my research.
Types of paleo mug cakes
Other than the base of banana or flour, the mug cakes all seem pretty similar. The basic structure of a paleo mug cake seems to be:
- Base: Banana, Almond Flour/Meal, or Coconut Flour
- Egg or Egg Replacer
- Flavoring: Cocoa, Vanilla, Cinnamon, Salt, Almond or other Nut Butters, etc.
- Sweetener (optional): Honey, Maple Syrup, etc.
- Oil (optional): Walnut Oil, Coconut Oil, or Ghee
- Add-ins (optional): Nuts, Berries, Cocoa Nibs, Salted Coconut Chips, etc.
There are many variations of the paleo mug cake online, and I’ve listed a few below. It seems that they can be divided into those with a banana-base or those with a coconut/almond flour base.
Recipes with banana
Recipes with almond meal/coconut flour
- CrossFit Prevail
- CrossFit Anaerobic
- Two Chics and a Blog
- Meyer Lemon Mug Cake (Did you know that Meyer lemons aren’t actually true lemons?)
I decided to take what was already in my pantry, and that very ripe banana, to throw together a simple paleo mug cake that I can further customize in the future (recipe below). It took about ten minutes to make all in all, although that’s a guess since I did take some time to snap some pictures for you!
Paleo Banana-Cocoa Mug Cake Recipe
Gluten free. Dairy free. Meat free. Paleo.
- 1 Banana
- 1 Egg
- 1 TB Almond Butter
- 2 TB Dark Cocoa Powder
- 1 tsp Cinnamon
- Mash the banana in the mug
- Mix in all other ingredients
- Microwave for 3 minutes
I was so very surprised that this came out as moist as it dd! It also came out pretty hot, so I would recommend waiting a minute or two before attempting to eat it. My house smelled deliciously of bananas. It honestly probably didn’t need the cinnamon, and I’d like to experiment with different types of cocoa (the Penzeys gave it a dry cocoa taste). I can definitely see how a mix-in like nuts would improve it, but honestly, it was just so soft and chocolaty as is there wasn’t really a need. The banana was definitely delicious, but for 40 carbs in a serving, I think I may try a different type of mug cake next time.
Final thought: Delicious, but can use some tweaking. That’s probably why there are so many different varieties! Stay tuned for more experiments.
|Saturated Fat||3.7 g|
|Omega 3||.12 g|
|Omega 6||2.6 g|
|Ascorbic Acid||12 mg|
|Vitamin E||4.1 mg|
|Vitamin K/Potassium||814 mg|
* I use online calculators for calories, fat, carbs, protein, fiber, and vitamins/nutrients/minerals, so these are an estimation to the best of my ability.