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Keto mug cakes are ideal for busy health-conscious dieters who follow a whole foods based paleo approach. They can be prepared in a fraction of time and are great when you crave something sweet.
Compared to traditional mug cakes, this cake is rich, chocolatey and tastes just like your favourite brownie. It's low in net carbs, high in fibre and high in healthy fats. To keep this treat moist, I used grated dark chocolate, ground chia seeds and coconut oil. Remember to add a dash of cinnamon and coffee - they do make a difference as they both enhance the flavour of any chocolate treats.
Hands-on Overall
Serving size mug cake
Nutritional values (per serving, mug cake)
Net carbs6.5 grams
Protein8 grams
Fat38 grams
Calories406 kcal
Calories from carbs 7%, protein 8%, fat 85%
Total carbs14.4 gramsFiber7.9 gramsSugars2.7 gramsSaturated fat27.2 gramsSodium413 mg(18% RDA)Magnesium82 mg(20% RDA)Potassium308 mg(15% EMR)
Ingredients (makes 2 mug cakes)
Tips:
- Optionally, add a dollop of whipped cream, coconut cream or creme fraiche
- Not sweet enough? If you just started following a low-carb diet, then you may find some recipes not sweet enough. You can add a few extra drops of stevia or a little more erythritol or Swerve to suit your palate.
- Avoiding caffeine? If you're using decaf coffee, opt for naturally caffeine-free chicory coffee or Swiss water process decaf coffee which is chemical-free.
Instructions
- Place all the grated chocolate and dry ingredients in bowl and combine well.
- Add the egg, coconut oil and coffee. Mix until combined.
- Divide the mixture between 2 mugs. The mug cake will raise when cooked so use a large enough mug or cup (fill it up to no more than half).
- Microwave on high for 70-90 seconds, until cooked through.
Tips for cooking in the oven: If you don't have a microwave, I suggest you make 4-8 servings at once. Preheat the oven to 175 °C/ 350 °F and cook for about 12-15 minutes or until cooked in the centre.
You can optionally top the mug cake with whipped cream or creamed coconut milk and or creme fraiche.
Ingredient nutritional breakdown (per serving, mug cake)
| Net carbs | Protein | Fat | Calories |
|---|
| Dark chocolate, 85% cocoa (cacao) |
| 2 g | 1.1 g | 4.6 g | 53 kcal |
| Cocoa powder, raw (cacao) |
| 2.2 g | 2.1 g | 1.5 g | 25 kcal |
| Chia seed meal (ground chia seeds) |
| 0.4 g | 1.6 g | 2.6 g | 41 kcal |
| Cinnamon, spices |
| 0.2 g | 0 g | 0 g | 2 kcal |
| Baking powder, gluten-free |
| 0.5 g | 0 g | 0 g | 3 kcal |
| Salt, pink Himalayan rock salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Erythritol (natural low-carb sweetener) |
| 1 g | 0 g | 0 g | 4 kcal |
| Egg, whole, fresh, raw (free-range or organic eggs) |
| 0.2 g | 3.1 g | 2.4 g | 36 kcal |
| Coffee (prepared), liquid |
| 0 g | 0 g | 0 g | 0 kcal |
| Coconut oil, extra virgin |
| 0 g | 0 g | 27 g | 243 kcal |
| Total per serving, mug cake |
| 6.5 g | 8 g | 38 g | 406 kcal |
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