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When You Have These Recipes, You No Longer Need to Suppress Your Appetite for Dessert.

When You Have These Recipes, You No Longer Need to Suppress Your Appetite for Dessert.

Have you ever had that urge to eat a big bowl of ice cream after dinner, but ultimately felt guilty after doing it? Have you ever spent lots of time baking a cake, only to realize that there were way too many servings for you to finish on your own? If either of these scenarios sound familiar, then you’re the perfect match for guilt-free, healthy mug cakes.

We’ve scoured the internet, read reviews, and spent time meticulously analyzing ingredients to develop a list of 20 of the healthiest and tastiest mug cake recipes on the planet – just for you! So, without further ado, let’s get started:

1. Easy Pumpkin Mug Cake

    Ingredients: 1 egg, 2 tablespoons skim milk, 1/4 teaspoon pure vanilla extract, 1/4 cup pumpkin puree, 7 tablespoons all purpose flour, 1/4 cup brown sugar, 1/4 teaspoon ground cinnamon, 1/4 teaspoon allspice, 1/4 teaspoon kosher salt

    Steps: Place all of the above ingredients in a bowl and pour mixture into a coffee cup. Microwave on high for roughly 90 seconds. Check for spillage and continue cooking for another 90 seconds. If desired, garnish with whipped cream and enjoy!

    2. Strawberries and Cream Mug Cake

      Ingredients: 1 egg, 2 tablespoons strawberry, 1 tablespoon vegetable oil, 1/8 teaspoon baking powder, 1/8 teaspoon vanilla extract, 4 tablespoons granulated sugar, 5 tablespoons all-purpose flour

      Steps: Start by coating the inside of the mug with cooking spray and set to the side. Mix all of the ingredients in a bowl until mixture is smooth. Fill the mug to the halfway point and bake in the microwave for 3 to 4 minutes. Top with strawberries and whipped cream.

      3. Brownie in a Mug

        Ingredients: 3 Tbsp flour, 2-3 tablespoons cocoa powder, 2 tablespoons avocado oil, 2 tablespoons water or skim milk, 2 tablespoons maple syrup or sugar, 1 tablespoon mini chocolate chips (optional)

        Steps: Combine all ingredients into a mug and mix. Microwave on high for 40 seconds for gooey center or 60 seconds for a firmer brownie.

        4. Chocolate Banana Quinoa Mug Cake

          Ingredients: 2 teaspoons cooked quinoa, 1 tablespoon chia seed, 30 grams protein powder or cocoa powder (or half of both to equals 30 grams), 1/2 banana, 1 egg, 1/4 teaspoon vanilla (optional), 1 tablespoon honey (optional)

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          Steps: Mash banana, add all ingredients to a large mug, and mix thoroughly until a batter is formed. Microwave for 30 seconds and then let sit for 10 seconds. Microwave again for 15 seconds, followed by another 10-second rest. Finally, microwave for another 15 seconds. Remove from microwave and flip mug over onto a plate.

          5. Honey Almond Oatmeal Mug Cake

            Ingredients: 1 tablespoon coconut flour, 1 tablespoon almond flour, 2 tablespoons quick oats, 1/4 teaspoon baking powder, 2 tablespoons unsweetened almond milk, 1 large egg white, 1 teaspoon honey, 1/2 teaspoon almond butter

            Steps: Place dry ingredients into mug and mix until well combined. Add in milk and egg white and stir until clumps are smoothed out. Add in honey and almond butter and stir some more. Microwave for 2 ½ to 3 minutes. Remove, drizzle with honey, and enjoy.

            6. Meyer Lemon Mug Cake

              Ingredients: ¾ cup almond flour, 2 tablespoons erythritol, Zest of one Meyer Lemon, 1 teaspoon baking powder, pinch salt, juice of one Meyer Lemon, 2 tablespoons melted butter, 1 large egg (lightly beaten), lightly sweetened whipped cream for garnish

              Steps: Whisk almond flour, erythritol, lemon zest, salt, and baking powder together in a bowl. Add in melted butter, egg, and lemon juice. Divide mixture between two mugs and microwave each for 1 minute and 20 seconds. Top with whipped cream and serve.

              7. Sweet Potato Mug Cake

                Ingredients: 1 teaspoon. egg substitute, 1/4 c. water, 1/4 c. mashed cooked sweet potatoes (or baby food), 2 tbsp. soymilk, 1/4 tsp. pure vanilla extract, 1/4 c. packed brown sugar, 7 tablespoons self-rising flour, pinch of kosher salt, 1/2 teaspoon ground cinnamon, 1/2 teaspoon. freshly grated nutmeg, 1/2 teaspoon. ground ginger

                Steps: In a mug, whisk together egg substitute and water with a fork. Set aside and let thicken for five minutes. Next, stir in the sweet potato, vanilla, soymilk, and sugar. Add in flour, salt, and other spices and beat batter until smooth. Separate between two mugs and microwave each for 1 ½ to 2 ½ minutes.

                8. Coconut Flour and Chocolate Mug Cake

                  Ingredients: 1 tablespoon coconut flour, 1 tablespoon cocoa, 1/4 teaspoon baking soda, pinch of salt, 1 egg, 1 tablespoon honey, 1/2 vanilla pod (seeds removed) or 1/2 teaspoon of vanilla essence, 3 tablespoons coconut or almond milk, chocolate chips (optional garnish)

                  Steps: Place all dry ingredients into mug and blend well. Add the wet ingredients one at a time and stir until mixture is smooth. Microwave for 90 seconds, add garnish, and enjoy.

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                  9. Avocado Mug Cake

                    Ingredients: 4 tablespoons flour, 4 1/2 tablespoons sugar, 1/4 teaspoon baking powder, 3 tablespoons mashed avocado (half of a medium avocado), 5 tablespoons fat free milk

                    Steps: Place all ingredients into a mug and mix until batter is smooth. Cook for roughly 2 minutes in microwave. Test cake with toothpick and serve.

                    10. Cinnamon Roll Mug Cake

                      Ingredients: 2 tablespoons applesauce, 1 tablespoon vegetable oil, 1 tablespoon buttermilk, 1/4 teaspoon vanilla extract, 1/4 cup + 1 tablespoon all-purpose flour, 2 1/2 tablespoons packed light-brown sugar, 3/4 teaspoons ground cinnamon, 1 dash ground nutmeg (optional), 1/4 teaspoon baking powder, 1/8 teaspoon sal

                      Cream Cheese Icing: 1 tablespoon cream cheese softened, 2 tablespoons powdered sugar, 1 teaspoon milk

                      Steps: Combine ingredients to make cream cheese icing and set aside. Combine all other ingredients into a mug and whisk together until smooth. Microwave for 1 minute (and additional 15 seconds if not done). Apply icing and serve warm.

                      11. Chocolate Hazelnut Mug Cake

                        Ingredients: 3 tablespoons AP flour, 1 tablespoon unsweetened cocoa powder, 1/4 teaspoon baking powder, 1 1/2 tablespoon Justin’s chocolate hazelnut butter, 1 tablespoon sugar, 1 egg, 1 tablespoon unsweetened applesauce, 1 1/2 tablespoons vegetable oil, 3 tablespoons milk

                        Steps: Combine all ingredients into a lightly greased mug and whisk together with a fork. Microwave for 2 to 3 minutes and top with whipped cream before serving.

                        12. Strawberry Mug Cake

                          Ingredients: 3 tablespoons white whole wheat flour, 1 tablespoon strawberry protein powder, 1/4 teaspoon baking powder, pinch of salt, 4 teaspoons honey, 1/2 tablespoons coconut oil, 2 teaspoons vanilla Greek yogurt, 1 1/2 tablespoons unsweetened vanilla almond milk

                          Steps: In a bowl, mix together the dry ingredients and set aside. In a separate bowl, melt the honey and coconut oil in the microwave. Make a small well in the center of the dry ingredients and pour in the wet mixture, yogurt, and almond milk. Stir until combined. Pour into lightly sprayed mug and cook for 1 minute and 10 seconds. Let cool and apply your topping of choice.

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                          13. Chocolate Banana Protein Mug Cake

                            Ingredients: ¼ cup chocolate protein powder, 1 small extra ripe banana (mashed), ¼ teaspoon baking powder, 1 pinch sea salt, 3 tablespoons liquid egg whites (egg whites from 1 large egg)

                            Steps: Spray mug with cooking spray and combine all ingredients. Microwave for 30 seconds, stir, and microwave for another minute. Stir one final time and microwave for an additional 30 seconds. Enjoy!

                            14. Classic Coffee Mug Cake

                              Ingredients: 1 1/2 tablespoons coconut flour (can sub for all almond flour), 1 tablespoon almond flour, 1/2 teaspoon baking powder, 1-2 tablespoons granulated sweetener of choice (adjust to desired sweetness), pinch cinnamon, pinch nutmeg, 1/2 teaspoon almond extract, 1 large egg white, 1 tablespoon – 1/4 cup dairy free milk of choice.

                              Streusel Topping: 1 tablespoon almond flour, pinch cinnamon, 1 tablespoon coconut palm sugar, 1 tablespoon almond butter, dairy free milk

                              Steps: Combine dry ingredients in a bowl and mix well. In a separate bowl, combine almond extract, egg white, dairy free milk, and whisk lightly. Add this mixture to the dry mixture and stir well. Combine dry streusel ingredients in another bowl and then add wet ingredients until the mixture is thick and crumbly. Grease mug and pour batter in. Microwave for 1 to 2 minutes, top with streusel, and serve.

                              15. Chocolate Fudge S’mores Mug Cake

                                Ingredients: 2-3 tablespoons graham cracker crumbs, 3 1/2 tablespoons unsalted butter (melted), 2 tablespoons granulated sugar, 1 large egg, 1/2 teaspoon vanilla extract, 1/4 cup whole wheat pastry flour, 2 tablespoons unsweetened cocoa powder, 1/8 teaspoon baking powder, pinch of salt, 1 1/2 ounces milk chocolate, marshmallow fluff (cream or actual marshmallows)

                                Steps: Combine 3 tablespoons butter and chocolate in small bowl. Melt for 20-30 seconds in microwave and set aside. In separate bowl, combine the rest of the melted butter with 2-3 tablespoons of graham cracker crumbs and stir until moist. Press cracker mixture into bottom of mug. In another bowl, whisk together egg, vanilla, and sugar. Add in dry ingredients until batter forms. Pour in butter-chocolate mix. Fold in remaining chocolate chips and pour into mug. Place a scoop of marshmallow on top and microwave for close to 2 minutes.

                                16. Salted Caramel Apple Spice Mug Cake

                                  Ingredients: 1/4 cup all-purpose flour, 1/2 teaspoon apple pie spice, 1/2 teaspoon baking powder, 3 tablespoons granulated sugar, pinch of salt, 1 1/2 tablespoons unsweetened applesauce, 2 tablespoons milk, 1 teaspoon vegetable oil, 1 teaspoon water

                                  Steps: Whisk together dry ingredients in a bowl. Make a well in the center and pour in wet ingredients. Stir everything until well blended. Pour batter into mug and microwave for 1 minute 50 seconds. Drizzle with caramel topping of your choice and serve.

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                                  17. Berry Cobbler Mug Cake

                                    Ingredients: 3/4 cup strawberries, 1/4 cup powdered sugar, 1/3 cup flour, 1 tablespoon white sugar, 1/2 teaspoon baking powder, 1 tablespoon butter, 2 tablespoon milk

                                    Steps: Chop berries and place into bottom of mug. Add powdered sugar and stir. In a bowl, combine flour, white sugar, and baking powder. Mix to combine and then add butter and milk. Place the dough on top of the berries and microwave for 90 seconds to 2 minutes. Allow to cool and serve.

                                    18. Peanut Butter and Oatmeal Mug Cake

                                      Ingredients: 6 tablespoons milk, 2 tablespoons vegetable oil, 2 tablespoons sugar, 6 tablespoons all-purpose flour, 3 tablespoons quick oatmeal, ½ teaspoon baking powder, ¼ teaspoon salt, 3 tablespoons peanut butter

                                      Steps: Whisk together milk, vegetable oil, and sugar in large mug. Stir in dry ingredients. Spoon 2 tablespoons of peanut butter on top and push into batter. Microwave for 30 seconds, followed by 15-second bursts until the top looks cooked. Top with remaining peanut butter, let sit for 5 minutes, and serve.

                                      19. Pumpkin Pie Mug Cake

                                        Ingredients: 1/2 cup of pureed pumpkin, 1 egg, 1/4 teaspoon of stevia or 2 tablespoons of raw honey/or maple syrup, 1 teaspoon of pumpkin pie spice

                                        Crust: 1 tablespoon butter, 1 tablespoon shredded coconut, 1 tablespoon almond flour, sprinkle of coconut sugar

                                        Steps: Place butter in mug and melt for 20 seconds in microwave. Add shredded coconut and almond flour to the butter and mix with spoon. Pat down to form a crust and sprinkle with coconut sugar. In a separate bowl, mix pumpkin, pumpkin pie spice, egg, and sweetener together. Pour the mixture into the mug and microwave for 2 minutes. Microwave for additional 20-second bursts until done.

                                        20. Red Velvet Mug Cake

                                          Ingredients: 4 tablespoons flour, 4 1/2 teaspoons sugar, 1/8 teaspoon baking powder, 1 1/2 tablespoons unsweetened cocoa powder, 3 tablespoons oil, 3 tablespoons buttermilk, 1 egg. 1/2 teaspoon red food coloring.

                                          Frosting: 2 tablespoons cream cheese, 2 tablespoons butter, 1/2 cup sugar

                                          Steps: Mix all ingredients together in a mug using a fork or small whisk. Cook in microwave for 90 seconds. Microwave for an additional 30 seconds if it appears to still be raw. Let cake cool. Mix frosting ingredients together in a bowl until light and fluffy. Pipe onto cake and serve.

                                          Start Baking Your Healthy Mug Cake

                                          You don’t have to feel guilty satisfying your sweet tooth. With these 20 healthy recipes, you can make your own mug cakes in just a matter of minutes. What are you waiting for?

                                          More by this author

                                          Anna Johansson

                                          Anna is a freelance writer, researcher, and business consultant.

                                          20 Best Productivity Apps for Mac You Should Have in 2018 10 Uplifting Positive Affirmation Apps That Help You Re-Center on the Go 10 Qualities of a Leader (Advanced Version for Leaders Who Aim High) hourglass as time is wasting 15 Ways You Are Wasting Time During the Day (And How to Stop) When You Have These Recipes, You No Longer Need to Suppress Your Appetite for Dessert.

                                          Trending in Health

                                          1 The Ultimate Guide to Help You Sleep Through the Night Tonight 2 Why Am I Exhausted? The Real Causes and How to Fix It Forever 3 How to Manage Stress (A Step-by-Step Guide to Turn Stress Into Success) 4 How to Stop Feeling Tired All the Time (And the Real Causes Explained) 5 Why Am I So Tired? 10 Reasons You’re Extremely Tired And How to Fix It

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                                          Last Updated on October 16, 2018

                                          The Ultimate Guide to Help You Sleep Through the Night Tonight

                                          The Ultimate Guide to Help You Sleep Through the Night Tonight

                                          It’s well past midnight and you’ve got to get up in less than six hours. You toss and turn all night. Before you know it, another hour passes by and you start panicking.

                                          If I don’t get to sleep in the next 30 minutes, I’m going to be exhausted tomorrow!”

                                          One thing is for sure, you’re not alone. Over 70M+ Americans have stated that they don’t get the proper sleep they need at night.[1] So what could possibly be causing this insomnia epidemic?

                                          Throughout my entrepreneurial journey of building my language learning company, I have experimented and researched dozens of best sleep practices. Some have flopped but a few have dramatically improved the quality of my life and work.

                                          In this article, I’ll look into the reason why you’re sleep deprived and how to sleep through the night tonight.

                                          Why you can’t sleep through the night

                                          The first step to improving anything is getting to the bottom of the root problem. Different studies have shown the reasons why most people cannot sleep well at night.[2] Here are the main ones that the average person faces:

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                                          Stress

                                          If you’ve ever stayed up at night worrying about something, know that it’s a major sleep inhibitor. When you’re feeling stress, your mind and body becomes more activated, making it incredibly difficult to fall asleep. Even when you do manage to sleep, it won’t be deep enough to help you feel rested the next day.

                                          Exposure to blue light before sleep time

                                          We’re exposed to harmful blue light on a daily basis through the use of our digital screens. If you’ve never heard of blue light, it’s part of the visible light spectrum that suppresses melatonin, our sleep hormones. Other harmful effects include digital eye strains and macular cellular damage.

                                          While daytime exposure to blue light is not very harmful, night time exposure tricks our brain into thinking it’s daytime. By keeping your brain alert and suppressing melatonin, your mind is unable to shut down and relax before bedtime.

                                          Eating close to bedtime

                                          Eating too late can actually be an issue for many people, especially those who are older than 40. The reason is, eating before laying down increases the chances of Gastroesophageal reflux disease (GERD), in which stomach acid backflows into the esophagus.

                                          Another reason not to eat too late is sleep quality. Even if you manage to sleep right after eating, it’s likely that you’ll wake up tired. Instead of letting your body rest during sleep, it has to digest the food that was entered before bedtime.

                                          Rule of thumb: eat 3-4 hours before bedtime.

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                                          Medical conditions

                                          In some cases, it could be medical conditions that cause your sleep problems. If you can’t relate yourself to the above reasons or any of these common sleep problem causes, you should visit the doctor.

                                          The vicious sleep cycle

                                          The biggest danger to repeating the bad habits mentioned above is the negative cycle that it can take you through. A bad night’s sleep can affect not only your energy but your willpower and decision making skills.

                                          Here’s an example of a bad sleep pattern:

                                          You get a bad night’s sleep
                                          –> You feel tired and stressful throughout the day.
                                          –> You compensate it with unhealthy habits (for example junk food, skipping exercises, watching Netflix etc.)
                                          –> You can’t sleep well (again) the next night.

                                            You can imagine what could happen if this cycle repeats over a longer period of time.

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                                            How to sleep better (throughout the night)

                                            To help you break the vicious cycle and stop waking up in the middle of the night, I’ll explain to you a list of actionable steps to solve your trouble staying asleep.

                                            1. Take control over the last 90 minutes of your night

                                            What you do (or don’t do) before bedtime have significant impact on the quality of your sleep. Many times, it can be the difference between staying up until 4am and sleeping like a baby.

                                            Here are a few suggestions:

                                            • Go from light to dark – Darkness stimulates production of the sleep hormone melatonin. Turn off unused light around the house, and think about investing into warm light that you can use in the bedroom before bedtime.
                                            • Avoid screens (or wear blue light blocking glasses) – Keep the bedroom a technology-free zone as the light from electronic devices can disturb your sleep. If you need to work, wear blue light blocking glasses (also known as computer glasses) throughout or before you sleep to prevent sleep disruption.
                                            • Find an activity that helps you to wind down  This could be anything that calms you down, and reduces thinking (especially unnecessary stress). Fir example, listening to soothing/good feel music, taking a hot bath, reading or meditating.
                                            • Keep any electronics you have on the other side of the room or outside the room – One of the most harmful things that can disrupt your sleep is the notifications you get from your smartphones. The simplest way to avoid this is to keep it away from you.
                                            • Create a bedtime routine – A night routine is a couple of things you do prior to going to bed. By doing these things every night, you’ll have a more restful and high-quality sleep. Learn how to pick up a night routine here: The Ultimate Night Routine Guide to Sleep Better and Wake Up Productive

                                            2. Eat the right nutrients (and avoid the wrong ones)

                                            What you eat (not just when we eat) plays a critical role in your sleep quality. If you’re ever in doubt of what to eat to improve your sleep, take the following into consideration:

                                            • Kiwi – This green fruit may be the ultimate pre-bed snack. When volunteers ate two kiwis an hour before hitting the hay, they slept almost a full extra hour. Kiwis are full of vitamins C and E, serotonin and folate—all of which may help you snooze.
                                            • Soy foods – Foods made with soy such as tofu, miso and edamame, are rich in isoflavones. These compounds increase the production of serotonin, a brain chemical that influences the body’s sleep-wake cycle.
                                            • Fiber-rich foods – Eating more fiber could be key for better sleep. Eating fiber was associated with more restorative slow-wave sleep—the more you eat, the better you sleep—per a study published in the Journal of Clinical Sleep Medicine. Fiber prevents blood sugar surges that may lower melatonin. Get a fiber boost from beans, artichokes, bran cereal and quinoa.
                                            • Salmon – Most fish, especially salmon, halibut and tuna boost vitamin B6, which is needed to make melatonin— a sleep-inducing hormone triggered by darkness.

                                            3. Adjust your sleep temperature

                                            Once you’ve gone through the first 2 recommendations, the last step to experiment with is temperature. According to Sleep.org, the ideal temperature for sleep is 60-67 Farenheit. This may be cooler than what most people are used to, but keep in mind that our body temperature changes once we fall asleep.

                                            Rule of thumb: sleeping in cooler temperature is better for sleep quality than warmer temperature.

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                                            Find out how to maintain the optimal temperature to sleep better here: How to Sleep Faster with the Best Temperature

                                            Sleep better form now on

                                            Congrats on making it to the end of this guide on sleep. If you’re serious about taking the necessary steps in improving your sleep, remember to take it one step at a time.

                                            I recommend trying just one of the steps mentioned such as taking a hot bath, blocking out blue light at night, or sleeping in cooler temperature. From there, see how it impacts your sleep quality and you can keep doing what works, and throw away what doesn’t.

                                            As long as you follow these steps cautiously and diligently, I know you’ll see improved results in your sleep!

                                            Featured photo credit: pixabay via pixabay.com

                                            Reference

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