Keto Chocolate & Coconut Mug Cake

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Chocolate or vanilla? That's a tough one, at least for me! Sometimes, it's great to have both options. Coconut is technically a fruit, but it's low in carbs and great for the ketogenic diet. The addition of shredded coconut adds a great texture to this treat. If you want a flavour boost, try toasting it. You will find tips on how to toast coconut in my Keto Coconut Fat Bombs.

Have allergy restrictions? This mug cake is paleo-friendly and I also included egg-free and nut-free tips for those with food allergies. If you like mug cakes and want to try other flavours, you can browse through all the keto mug cakes on my blog to find your favourite!

Tips & Substitutions

Too "eggy"? Although I like this combination, some of you may perceive it as too "eggy". You can try the following: use one egg, double all the dry ingredients and add ¹/₄ cup coconut milk, almond milk or cream. This mixture will make 2 mug cakes.

Instead of the listed sweeteners, you can try other healthy low-carb sweeteners from this list. The reason I'm using both Erythritol and stevia is to mask the aftertaste some of the sweeteners may have.

Egg-free version: Use 2 tbsp chia seed meal (16 g / 0.6 oz) instead of 1 egg + ¹/₄ cup coconut milk or heavy whipping cream + 1 tsp psyllium husk powder (5.7 g net carbs per mug cake).

Nut-free version: Use 1 heaping tablespoon of coconut flour instead of 2 tablespoons of almond flour. If you don't have coconut flour, you can use 2 tablespoons of finely shredded desiccated coconut instead.

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.

Nutritional values (per serving)

Ingredients (makes 1 serving)

• 2 heaping tbsp almond flour (16 g / 0.6 oz)
• 2 tbsp shredded, unsweetened coconut (12 g/ 0.4 oz)
• 1 tbsp raw cocoa powder, unsweetened (5 g / 0.2 oz)
• ¹/₈ tsp baking soda
• 2 tbsp Erythritol or Swerve, or other healthy low-carb sweetener from this list (20 g / 0.7 oz)
• 1 large egg, free-range or organic
• 1 tbsp extra virgin coconut oil or butter, melted
• Optional: 3-5 drops liquid stevia (I used Chocolate Stevia)
• Optional: 2 tbsp whipped cream, coconut milk or sour cream

Instructions

1. Place all the dry ingredients in a mug or a ramekin and combine well (or use the ingredients based on allergy preferences).
2. Add the egg, coconut oil and stevia and mix well using a fork. Microwave on high for 70-90 seconds.
   
3. When done, you can optionally top the mug cake with whipped cream, sour cream or creamed coconut milk.
   
4. Serve or store at room temperature for up to a 3 days.

Ingredient nutritional breakdown (per serving)

Net carbs	Protein	Fat	Calories
Almond flour (blanched ground almonds, almond meal)
1.4 g	3.4 g	8.4 g	94 kcal
Coconut, dried, desiccated, shredded (organic, unsweetened)
0.9 g	2.4 g	1.5 g	40 kcal
Cocoa powder, raw (cacao)
1.1 g	1.1 g	0.7 g	12 kcal
Erythritol (natural low-carb sweetener)
1 g	0 g	0 g	4 kcal
Baking soda, raising agent (bicarbonate of soda)
0 g	0 g	0 g	0 kcal
Eggs, free-range or organic
0.4 g	6.3 g	4.8 g	72 kcal
Coconut oil, extra virgin
0 g	0 g	13.5 g	121 kcal
Total per serving
4.8 g	13.2 g	28.9 g	344 kcal

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