Paleo Mug Cakes

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.

Paleo Mug Cakes | Hold the Lemon

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

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.

Serves: 1

Paleo Mug Cake | Hold the Lemon

Ingredients

  • 1 Banana
  • 1 Egg
  • 1 TB Almond Butter
  • 2 TB Dark Cocoa Powder
  • 1 tsp Cinnamon
Recipe
  1. Mash the banana in the mug
  2. Mix in all other ingredients
  3. Microwave for 3 minutes

Review

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.

Nutritional information*

Calories 318 cal
Fat 18 g
Carbs 39 g
Protein 15 g
Fiber 9 g

Micronutrient breakdown

Sodium 138 mg
Cholesterol 213 mg
Saturated Fat 3.7 g
Omega 3 .12 g
Omega 6 2.6 g
B1 .11 mg
B2 .5 mg
B3 1.4 mg
B6 .78 mg
B9 61 mcg
B12 .5 mcg
Ascorbic Acid 12 mg
Vitamin E 4.1 mg
Vitamin K/Potassium 814 mg
Magnesium 294 mg
Calcium 139 mg
Iron 4.8 mg
Copper .68 mg
Zinc 2 mg
Phosphorus 276 mg
Selenium 19 mcg

* 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.

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5 Comments

  1. I am so gonna try this as an alternative to the regular (and my variations of) “brownie in a mug” that I have been using. I <3 that it's flourless!

    1. Flour-less, gluten-free, and grain-less! And it’s super moist too. It’s pretty neat what happens when banana and egg meet. One thing I did discover (because of course I’ve made this a couple times), is that you don’t really need the cinnamon (I choose to replace with a bit of raw honey), and a bit of a salty crunch (I chose to mix in cashews) really balances out the moist and sweet. Enjoy!

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