Keto Berry Mug Cake

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It's the berry season and time for another mug cake! If you have a busy morning or craving something sweet, mug cakes are a great way to go. Even if you don't have a microwave, you can double or triple the batch and make these in the oven a night ahead. These are made with mixed summer berries and is delicious when served with cream or coconut milk on top.

Tips for Substitutions

If you want to make the recipe nut-free, use 1 tablespoon of coconut flour instead of 2 tablespoons of almond flour. For a coconut-free version, use 2 tablespoons of almond flour instead of 1 tablespoon of coconut flour. If you don't have coconut flour, you can use 2 tablespoons of finely shredded desiccated coconut instead.

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.

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.

Nutritional values (per serving)

Ingredients (makes 1 serving)

• 2 heaping tbsp almond flour (16 g/ 0.6 oz)
• 1 heaping tbsp coconut flour (12 g/ 0.4 oz)
• ¹/₈ tsp baking soda
• 1 tbsp Erythritol or Swerve (10 g/ 0.4 oz)
• 1 large egg, free-range or organic
• ¹/₂ tsp sugar-free vanilla extract
• 1 tbsp extra virgin coconut oil or butter, melted
• 3-5 drops liquid stevia
• a few berries - can be mixed, fresh or frozen (20 g/ 0.7 oz)
• Optional: 2 tbsp whipped or pouring heavy cream, coconut milk or full-fat yogurt

Instructions

1. Place all the dry ingredients in a mug or ramekin and combine well. Crack in the egg.
2. Add coconut oil and vanilla extract.
   
3. Add stevia and mix well. Top with berries.
   
4. Microwave on high for 60-90 seconds. Optionally, serve with cream or coconut milk.
   

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 flour, organic
1.3 g	2.1 g	1.8 g	44 kcal
Baking soda, raising agent (bicarbonate of soda)
0 g	0 g	0 g	0 kcal
Erythritol (natural low-carb sweetener)
0.5 g	0 g	0 g	2 kcal
Egg, whole, fresh, raw (free-range or organic eggs)
0.4 g	6.3 g	4.8 g	72 kcal
Vanilla Extract, homemade (KetoDiet blog)
0 g	0 g	0 g	4 kcal
Stevia extract (SweetLeaf or NuNaturals, natural low-carb sweetener)
0 g	0 g	0 g	0 kcal
Coconut oil, extra virgin
0 g	0 g	13.5 g	121 kcal
Raspberries, frozen (unsweetened)
0.8 g	0.3 g	0.1 g	6 kcal
Total per serving
4.4 g	12.1 g	28.5 g	344 kcal

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