What makes a mug cake paleo
A paleo mug cake skips grains, refined sugar and dairy, and typically uses nut or coconut flour, eggs, ripe banana and a natural sweetener like maple syrup or honey. Paleo is not strictly defined and people interpret it differently, so check your own ingredients. Baking powder, for example, sometimes contains cornstarch, which some paleo eaters avoid.
Here, ripe banana is both sweetener and binder, and it takes just a few minutes in the microwave.
Ingredients
This makes one large serving.
- 1 small to medium very ripe banana
- 1 large egg
- 3 tablespoons almond flour (or 1 1/2 tablespoons coconut flour, see below)
- 1/4 teaspoon ground cinnamon
- 1/4 teaspoon baking powder
- Pinch of salt
- 1 teaspoon maple syrup or honey (optional)
- 1 tablespoon chopped walnuts or dark chocolate chips (optional)
Method
- Choose a large, microwave-safe mug, since the batter rises.
- Mash the banana in the mug with a fork until creamy.
- Add the egg and stir until combined, then add the flour, cinnamon, baking powder, salt and sweetener if using. Stir until no dry pockets remain.
- Fold in nuts or chocolate chips.
- Microwave on high for 1 1/2 to 2 1/2 minutes. Microwaves vary, so begin with 90 seconds and add 15 to 20 seconds at a time until the center is set and the top is no longer wet.
- Let it stand for a minute. Eat from the mug or turn it out onto a plate.
Almond flour or coconut flour
- Almond flour gives a softer, more cake-like texture and needs more by volume.
- Coconut flour absorbs a lot of liquid, so use less, and let the batter rest for a minute or two before cooking. If it seems thick, add a teaspoon of milk or water.
Both work, and many recipes offer both. Pick whichever you have. For a full-size grain-free option sweetened with honey, see our paleo honey cake.
The 3-ingredient version
For the simplest version, mash 1 ripe banana, stir in 1 egg and 2 tablespoons of almond flour or nut butter, and microwave for about 1 to 1 1/2 minutes. It is more custardy than cakey but works if you have little on hand. A 4-ingredient version adds cinnamon, a sweetener or chocolate chips.
Tips to avoid a rubbery cake
- Do not overcook. The egg turns rubbery if cooked too long.
- Use a bigger mug than you think you need.
- Stir well so the egg is fully mixed in.
- Let the cake rest for a minute, as it keeps cooking and firms up.
Toppings and add-ins
Try sliced banana, a spoonful of nut butter, coconut yogurt, toasted walnuts or dark chocolate. If you want more of a dessert, a drizzle of the sauce from our salted banana toffee cake is a treat, though it is not paleo.
Oven method
If you do not have a microwave, divide the batter into an oven-safe ramekin and bake at 350°F (175°C) for about 20 to 25 minutes, until set in the center.
Is it healthy?
It depends on what you compare it to and on your own needs. A mug cake made of banana, egg and nut flour is made from whole-food ingredients with no refined sugar, and it is free of grains and dairy. It also has calories and natural sugars from the banana and any sweetener, and nut flours are calorie-dense. Whether it fits your diet is a question for your doctor or dietitian. For a full-size gluten-free option, see our gluten-free banana cake.
FAQ
How do I make a healthy banana mug cake? Use a very ripe banana so you can skip added sugar, and use whole-food ingredients.
Can I make it without egg? Not with this recipe, since the egg gives structure. Egg substitutes may work but are not tested here.
Can I use a regular flour? Yes, but then it is no longer paleo.