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Mug muffins and mug cakes are some of the most convenient keto-friendly meals. They can be made both sweet and savoury and take just a few minutes to prepare. For those of you that may not have a microwave, I included some tips for baking the muffins in the oven.
No microwave? If you don't have a microwave, I suggest you make 4-8 servings at once. Preheat the oven to 175 °C/ 350 °F (fan assisted), or 195 °C/ 380 °F (conventional) and cook for about 15 minutes or until cooked in the centre.
Tips & Substitutions
If you need to make this recipe nut-free, use more flaxmeal (same amount) or coconut flour (half the amount). When using ingredients, always go by their weight, especially in case of baked goods.
Measures such as cups may vary depending on a product / brand.
Hands-on Overall
Nutritional values (per serving)
Net carbs3 grams
Protein17.2 grams
Fat32.3 grams
Calories374 kcal
Calories from carbs 3%, protein 19%, fat 78%
Total carbs9.5 gramsFiber6.5 gramsSugars2.4 gramsSaturated fat11.3 gramsSodium553 mg(24% RDA)Magnesium120 mg(30% RDA)Potassium383 mg(19% EMR)
Ingredients (makes 2 servings)
Basic savoury mug muffin mix:
Add:
- 60 g smoked salmon (2.1 oz)
- 2 tbsp freshly chopped chives or spring onion
- serve with 2 dollops full-fat cream cheese or sour cream (60 g / 2.1 oz)
Instructions
- Place all the dry ingredients in a small bowl and combine well.
- Add the egg, cream, water and mix well using a fork.
- Slice the smoked salmon and finely chop the chives. Add to the mixture and combine well.
- Microwave on high for 60-90 seconds. When done, top with a dollop of cream cheese and enjoy!
Keto Salmon & Cream Cheese Mug Muffin
Step by Step
Ingredients
- 1/4 cup almond flour (25 g / 0.9 oz)
- 1/4 cup flaxmeal (38 g / 1.3 oz)
- 1/4 tsp baking soda
- 1 large egg, free-range or organic
- 2 tbsp cream or coconut milk
- 2 tbsp water
- pinch salt (I like pink Himalayan)
- 60 g smoked salmon (2.1 oz)
- 2 tbsp freshly chopped chives or spring onion
- serve with 2 dollops full-fat cream cheese or sour cream (60 g / 2.1 oz)
Instructions
- Place all the dry ingredients in a small bowl and combine well.
- Add the egg, cream, water and mix well using a fork.
- Slice the smoked salmon and finely chop the chives. Add to the mixture and combine well.
- Microwave on high for 60-90 seconds. When done, top with a dollop of cream cheese and enjoy!
Nutrition (per serving)
Calories374kcal
Net Carbs3g
Carbohydrates9.5g
Protein17.2g
Fat32.3g
Saturated Fat11.3g
Fiber6.5g
Sugar2.4g
Sodium553mg
Magnesium120mg
Potassium383mg
Detailed nutritional breakdown (per serving)
| Total per serving |
| 3 g | 17.2 g | 32.3 g | 374 kcal |
| Almond flour (blanched ground almonds, almond meal) |
| 1.1 g | 2.7 g | 6.6 g | 74 kcal |
| Flaxmeal (flax meal), ground flaxseed |
| 0.3 g | 3.4 g | 7.9 g | 100 kcal |
| Baking soda, raising agent (bicarbonate of soda) |
| 0 g | 0 g | 0 g | 0 kcal |
| Egg, whole, fresh, raw (free-range or organic eggs) |
| 0.2 g | 3.1 g | 2.4 g | 36 kcal |
| Cream, heavy whipping, pouring, full-fat (30-40% fat) |
| 0.4 g | 0.3 g | 5.7 g | 55 kcal |
| Water, still |
| 0 g | 0 g | 0 g | 0 kcal |
| Salt, pink Himalayan rock salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Salmon, smoked |
| 0 g | 5.5 g | 1.3 g | 35 kcal |
| Chives, fresh |
| 0.1 g | 0.1 g | 0 g | 1 kcal |
| Cream cheese, soft (full-fat) |
| 1 g | 2.1 g | 8.4 g | 74 kcal |
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