I have steered away from microwave mug cakes forever after trying a bunch of protein ones and finding them to be dry and sponge-like. I do like the 1-minute muffin, which doesn’t call for protein powder, so the texture is better. I also like the banana bread breakfast pudding made with coconut flour, which I had done with pumpkin as well and so when I saw a recipe pop up in my pinterest feed, I decided to take another look at it. I had everything on hand, so I whipped it up. I calculated calories for hers and it was almost 500, which is just too much for me on a normal day. Maybe on a long ride day for breakfast or something, but not on the regular. It called for 2 tablespoons of coconut oil. I really don’t think any small recipe needs that much oil in it, so I was going to sub with half applesauce, but then just figured I would do the whole thing with applesauce instead of the oil, cutting almost 200 calories off the top.
Based on this recipe
- 1 egg
- 2 tablespoons of pumpkin puree
- 2 tablespoons of unsweetened applesauce
- 1-1/2 tablespoons of maple syrup (the real stuff please)
- 2 tablespoons of coconut flour (14 grams)
- 1/2 tsp of baking powder
- 1/2 tsp of pumpkin pie spice or cinnamon
You could probably mix all this in the mug, but I wanted to spray the mug with cooking spray, so I got a bowl messy. Mix all of the wet ingredients first.
I have a tiny sifter that I use for the coconut oil and the baking powder. Both of these ingredients get clumpy, so I find this to be an easy solution. I lay the sifter on the bowl and put it on the scale to measure out the coconut flour.
Mix up and scoop the batter into your mug. A 10 – 12 ounce mug should be fine. It’s somewhat dense and doesn’t rise a ton.
Microwave for 3 to 3-1/2 minutes. Start checking after 2-1/2 minutes to make sure it is done. You will see it fully cooked through the top when it is done.
Then I defeated the purpose and put in on a plate because I wanted a better picture. I topped this with half a tablespoon of butterscotch chips. The chips are getting nice and melty here, too – yay!
The verdict? Pretty good! It tastes like pumpkin pie. Almost a pumpkin muffin, but more moist. I had this for lunch actually 😀 I think it would make a good breakfast or maybe a dessert. It was surpringly filling, which I tend to find when I have any coconut flour item.
Nutrition: Calories 239; carbohydrates 35 g; fat 7 g; protein 9 g; fiber 6 g. That is without the butterscoth chips. That added 40 more calories to my serving.
Notes: If you don’t have real maple syrup (the horror), sub another liquid sweetener in it like honey. The coconut flour needs a lot of moisture so using something like brown sugar would probably make the batter too thick.