The best clean eating and healthy mug cakes, mug muffins and mug brownies ALL ready in under one minute! Moist, gooey and completely guilt-free, every single serve recipe is completely vegan, gluten free, paleo, refined sugar free, dairy free, grain free, low calorie and low carb! For those without a microwave, there are tested oven options for all of them!
What do these muffins, brownies, and cakes all have in common? Well, you can set the timer to 60 seconds, because that’s how long it will take to whip these up!
Long term readers know that I’m a huge fan of single-serve recipes, mainly because it highlights my solitude we don’t ALWAYS want to eat an entire cake or brownie to ourselves.
Just kidding, we do.
However, we know that it’s not the best idea for our health to do that.
To combat this, it’s totally necessary to be able to have desserts in healthy portions, along with taking minimal time. I’ve put together my favorite healthy single-serve treats which all use the same handful of ingredients and are quick, easy and delicious! Just a couple of key features before we get into the recipes-
- KEY INGREDIENTS!
- DON’T HAVE A MICROWAVE? I GOTCHA COVERED!
- 21 Healthy Meals (and Desserts) You Can Make in a Mug
- 1. Healthy 1-Minute Blueberry Muffin
- 2. Single-Serving Clean Chocolate Mug Cake
- 3. Paleo Cinnamon Roll in a Mug
- 4. Peanut Butter and Oatmeal Mug Cake for Two
- 5. Coconut Flour Pancake in a Mug
- 6. Sweet Potato Hash in a Mug
- 7. 2-Minute Egg Omelet in a Mug
- 8. 5-Minute Spinach and Cheddar Microwave Quiche in a Mug
- 9. Hot Pumpkin Breakfast Quinoa
- 4 Fast and Healthy Breakfast-in-a-Mug Recipes
- 4 Fast & Healthy Breakfast-in-a-Mug Recipes
- How Does Breakfast Help?
- Zap Up Some Sweet Potato
- Pre-soak Your Oatmeal
- Eat Your Eggs Three Ways
- Layer Up Greek Yoghurt
- 10 Healthy Microwave Mug Cake Recipes
- 1. Gluten-free bread in a mug recipe
- 2. 2-minute French toast in a cup recipe
- 3. Cinnamon roll in a mug recipe
- 4. German pancakes in a mug recipe
- 5. Vegan tofu scramble recipe
- 6. Coffee cup chilaquiles recipe
- 7. 5-minute spinach & cheddar microwave quiche in a mug recipe
- 8. “Baked” oatmeal in a mug recipe
- 9. Bacon plus kale plus mushroom risotto recipe
- 10. Egg fried rice in a mug recipe
- 11. Brown rice with edamame & pineapple recipe
- 12. Microwave lasagna in a mug recipe
For those who need protein recommendations-
For these recipes, every time I tried using whey protein, it turned into hockey pucks. Even when I tried to underbake it, it still continued to be dry and tough. My THREE protein powder recommendations are as follows- Vegan protein powders (vanilla or chocolate), Casein protein powder (vanilla or chocolate) and the paleo protein powder (vanilla or chocolate). If you do opt to use whey, you’ve been warned!
My two go-to nut butter choices are smooth almond butter and smooth cashew butter. They are both mild and work well with all recipes. Peanut butter works the same, however, the flavor is overpowering. You can use it, but make sure you really LOVE peanut butter! For those with nut allergies, I recommend sunflower seed butter, soy nut butter, or wow butter. You can also use coconut oil too, but this works best with the brownies VS mug cakes.
Other key extras-
You’ll notice most of the recipes use the same other ‘extra’ ingredients in them- If you have coconut flour, almond flour, Saigon cinnamon, cocoa powder, chocolate chips (dairy free chips and sugar free chips) and a granulated sweetener on hand, you’ll be well covered! Bonus? Try to also have some unsweetened applesauce or canned pumpkin too!
DON’T HAVE A MICROWAVE? I GOTCHA COVERED!
Every single recipe below has been tested using a toaster oven and standard kitchen oven. While each link includes directions for baking in the oven, I thought I’d make it easy and just share the standard method here- Firstly, preheat the oven to 350 degrees Fahrenheit and follow the exact preparation directions as the microwave. Grease a microwave safe ramekin or small bowl and bake for 12-15 minutes.
For those who want a super gooey mug cake/brownie/muffin, check at the 12-minute mark, and until a skewer comes out ‘just’ cooked.
For those who want a more tender mug cake/brownie/muffin, remove from the 15-minute mark until fluffy and cooked.
Okay, let’s jump into the cakes…mug style!
Healthy Low Carb Cinnamon Roll Mug Cake
Healthy 4 Ingredient Banana Bread Mug Cake
The Ultimate Protein Brownie
Healthy Classic Vanilla Cake
Healthy Classic Coffee Mug Cake
Healthy Carrot Cake Mug Cake
Healthy Apple Cinnamon Mug Cake Muffin
Healthy Low Carb Chocolate Raspberry Brownie Mug Cake
Healthy Blueberry Muffin Mug Cake
Healthy Low Carb Vanilla Mug Cake
Healthy Low CarbChocolate Chip Muffin Mug Cake
Healthy 3 Ingredient Flourless Chocolate Mug Cake
Healthy Low Carb Brownie
Healthy Cookies and Cream Mug Cake
Healthy 1 Minute Double Chocolate Muffin Mug Cake
Healthy Iced Lemon Pound Cake Mug Cake
Healthy Pumpkin Mug Cake
Healthy Low Carb Chocolate Mug Cake
Healthy Banana Oat Greek Yogurt Muffin Mug Cake
Healthy 3 Ingredient Flourless Brownie
Healthy Red Velvet Mug Cake
Healthy Black Forest Cake Mug Cake
Healthy Low Carb Hot Chocolate Mug Cake
The big question- Do you use a microwave?
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During my freshman year of college, my roommates and I baked a gigantic chocolate chip cookie “cake” to give to one of the guys on our floor for his birthday. One of my roommates had a crush on the boy, but since she was too nervous to say the cake was from her, we all helped her deliver it.
Just before walking over and knocking on his door, we transferred a large amount of store-bought canned vanilla frosting to a zip-topped bag, snipped off a tiny piece of one corner, and piped “Happy birthday!” across the top of the ginormous cookie. Yet even with its large size…
We still ended up with nearly a full can of vanilla frosting left over! So for the next week or two, we grabbed the frosting can out of our mini fridge anytime we started craving something sweet, and we dipped little Teddy Grahams into it as a treat.
Not exactly the healthiest… But definitely easy, yummy, and dorm-room-friendly!
Yet if I had known about these 13 Easy & Healthy Mug Cake Recipes, I definitely would’ve made them instead to satisfy my sweet tooth! They’re ready in less than 10 minutes and also dorm-room-friendly (no oven required!) Plus…
Unlike our canned frosting + Teddy Grahams desserts, these healthy mug cakes contain no eggs, butter, artificial ingredients, refined flour or sugar—and they’re all less than 150 calories!
from left to right, top to bottom…
- Healthy Flourless Chocolate Mug Cake
- Healthy Pumpkin Chocolate Chip Mug Cake
- Healthy Carrot Cake Mug Cake
- Healthy Peanut Butter Mug Cake
- Healthy Chocolate Chip Mug Cake
- Healthy Raspberry Chocolate Chip Mug Cake
- Healthy Chocolate Mug Cake
- Healthy Vanilla Mug Cake
- Healthy Chocolate Chip Gingerbread Mug Cake
- Healthy Mocha Chocolate Chip Mug Cake
- Healthy Lemon Poppy Seed Mug Cake
- Healthy Snickerdoodle Mug Cake
- Healthy Triple Chocolate Mug Cake
And when you make your own, remember to snap a picture and share it on Instagram using #amyshealthybaking and tagging @amyshealthybaking IN the photo itself! (That guarantees I’ll see your picture! ?) I’d love to see your healthy mug cakes!
21 Healthy Meals (and Desserts) You Can Make in a Mug
1. Healthy 1-Minute Blueberry Muffin
Ok, so it might actually take two minutes. Inspired by the blueberry muffins at Starbucks, this version is healthier, faster to make, and tastier. Banana adds a little extra potassium and staying power to this breakfast of champions. And if you’re in it for the long haul (12 minutes), you can make it in the oven.
2. Single-Serving Clean Chocolate Mug Cake
It’s like dessert for breakfast—but good for you (and it only takes five minutes to whip up). Whole-wheat flour, cocoa powder greek yogurt, and naturally sweetened with maple syrup, this mug cake is perfect for those days when you want a sweet start to the day.
3. Paleo Cinnamon Roll in a Mug
We’re all about this pastry in a mug, especially when it’s cooler outside and we want cinnamon in everything. This mug treat delivers all of the comforting flavors of a cinnamon-roll breakfast, but with more fiber and nutrition. And tbh, if you’re running short on time, skip the frosting—you won’t miss it (that much).
4. Peanut Butter and Oatmeal Mug Cake for Two
The perfect excuse to eat cake for breakfast—after all, it’s oatmeal and peanut butter, what cake could be healthier? Just mix it up, toss in the microwave, and you’re out the door with a breakfast that won’t leave you frantically rummaging through your desk for snacks one hour later.
5. Coconut Flour Pancake in a Mug
Pancake à la souffle. It’s fluffy, it’s a pancake, and it’s in a mug—it’s everything you could want. Add some blueberries for a sweeter version or cheese if you’re craving savory. Just don’t forget to grease the mug with butter or else you’ll have a very sad-looking mug at the end of your meal.
6. Sweet Potato Hash in a Mug
This one takes a bit longer—11 minutes—but we’re talking potatoes here. The sweet potatoes mixed with savory veggies and cheese are a perfect combination, not to mention sweet potato’s great nutritional benefits, like its anti-cancer and anti-inflamatory properties.Sweet potato (Ipomoea batatas Lam)–a valuable medicinal food: a review. Mohanraj R, Sivasankar S. Journal of medicinal food, 2014, Jun.;17(7):1557-7600.” data-widget=”linkref The touch of rosemary at the end adds the perfect finishing flavor.
7. 2-Minute Egg Omelet in a Mug
Not to worry, egg lovers, we’ve got you covered too. This blend of spinach, peppers, and tomato is awesome, but you can substitute any veggies or meat for a create-your-own style.
8. 5-Minute Spinach and Cheddar Microwave Quiche in a Mug
A warm and delicious way to get your veggies for the day, this recipe tastes rich and flavorful while staying healthy. There’s no more I-don’t-have-time-to-eat-breakfast excuses allowed.
9. Hot Pumpkin Breakfast Quinoa
This recipe loads up on the good stuff—quinoa and pumpkin—and uses maple syrup to sweeten it up. Pop one of these bad boys in the microwave before work for a seasonal dish that doesn’t go overboard.
4 Fast and Healthy Breakfast-in-a-Mug Recipes
Table of Contents
4 Fast & Healthy Breakfast-in-a-Mug Recipes
Breakfast is crucial for our bodies to replenish nutrients and glucose levels that fuel our muscles and brain to work at their best. However, as the first meal of my day, it can sometimes fly by too fast or not exist at all when trying to get to work. This doesn’t have to be the case when fast and easy-to-cook/easy-to-clean options exist! My favorite method is making my breakfast in a simple coffee mug. Not only is it portion-controlled, but you can quickly throw in healthy ingredients for a balanced meal that’s also quick to cleanup. Explore why you should spend less than 10 minutes to add a meal to your morning routine with these breakfast-in-a-mug recipes.
How Does Breakfast Help?
Having a bite of breakfast in your stomach within the first couple hours of waking can keep you full and focused until lunch time comes around. It also prevents cravings to snack on high-sugar foods or overeating during later meals. This is because, during sleep, energy-consuming anabolic processes that require glucose occur, such as building protein. If your body isn’t replenished at least a little bit early on in the day, it is possible to feel increased hunger later as a result. The quality of meals have the most bearing on health and metabolism than how often you eat.
A comparison of breakfast studies revealed that breakfast, due to an increase in blood glucose, specifically supports memory-intensive tasks. A study of 29 school children also found that a breakfast rich in complex carbohydrates can help maintain mental performance throughout the morning. Eating carbohydrates may give you the required energy right away; however, protein is needed to source energy later. Protein-rich breakfasts such as those that include eggs or nuts have been linked to lower levels of ghrelin, the hunger hormone that increases appetite. Healthy fats such as those found in nuts and avocados, as well as fibers such as those in fruit and vegetables, can also help you feel full after meals.
With the right balance of essential nutrients, a mug-size breakfast meal can make it easy to start your day off right. Make sure you grab a bite the next time you get up with these quick and healthy breakfast-in-a-mug ideas!
Zap Up Some Sweet Potato
Besides a good source of fiber, sweet potatoes contain minerals and nutrients such as vitamin A and C that boost immunity. Easily make a sweet potato hash in the microwave by cooking cubes of sweet potato in water for up to four minutes before adding in chopped bell peppers, onions, grated cheese, salt, pepper, and rosemary. Heat the mug up again for 11 more seconds and your meal is ready! To reduce morning preparation time, cut and store the sweet potato cubes and vegetables in advance.
Pre-soak Your Oatmeal
With a little advance preparation, soaking your oatmeal overnight is a simple way for a fast breakfast that doesn’t have the excess sugars and preservatives that instant oatmeal contains and also doesn’t require microwaving. Steel cut oatmeal can be soaked in water, lemon-water, yoghurt, or kefir, including flavored kefir. Nuts, spices, and berries can also be added to mugs including these 28 overnight oat combinations. Although 8 hours is plenty of soaking time, they can remain soaked for up to 24 hours and stay fresh for 2-3 days.
Eat Your Eggs Three Ways
Microwaves can cook your eggs in many ways. Pour beaten eggs and milk into a cooking spray-lined mug and microwave on high for 45 seconds. Stir, and microwave again for up to 45 seconds until the eggs are almost set for a scrambled eggs-like result. Add spinach and cheese for a quiche in a mug alternative. For a sunny-side up breakfast, crack an egg into a mug with a teaspoon of water, poke a hole in the yolk and cook covered for 30 to 60 seconds depending on the microwave. Generally, there will be a popping sound as the egg becomes done.
Although egg-whites can be a low-calorie option for these recipes, the yolk contains other added benefits, like iron which is essential for blood production.
Layer Up Greek Yoghurt
Skip the microwave completely and make a yoghurt parfait in your mug. Use Greek yoghurt and add nuts and fruits for a good balance of healthy fats and proteins to keep you filled and alert. Dry roasted or raw almonds and cashews are a low-calorie, high-fat, and high-protein option for nuts. For your fruit add-on, bananas, blueberries, and apples (skin-on!) are good sources of fiber, too.
10 Healthy Microwave Mug Cake Recipes
Happy Friday, friends! I’ve got an irresistible recipe roundup, I’m so excited to share with you. 10 Healthy Microwave Mug Cake Recipes, you’ll want to have on the ready, when you need a fast sweet treat. Mug cakes are absolutely the best when you’re in a hurry to sink your teeth into a delicious dessert. Lots of gluten free, vegan and some paleo options too! Enjoy!
Cinnamon Roll Microwave Mug Cake from Kim’s Cravings- One of the most popular recipes on the blog and a personal favorite… even my picky kiddos love this!
Strawberry Mug Cake Recipe from Food, Faith and Fitness- This easy Strawberry Mug Cake Recipe comes together in two minutes and is healthy, whole wheat, protein packed and SO fluffy!
Brownie in a Mug from Petite Allergy Treats– Enjoy an easy, individual, microwavable, single serve brownie anytime. What’s even more amazing? It’s gluten free, dairy free, egg free, soy free, peanut free, tree nut free and free of the top 8 food allergens.
Healthy 1 Minute Blueberry Muffin from The Big Man’s Word– A delicious, moist and fluffy blueberry muffin which takes 1 minute to whip up in the microwave inspired by Starbucks Blueberry muffin! It’s low calorie, gluten free and comes with a tested vegan, high protein and paleo version.
Chocolate Banana Quinoa Microwave Mug Cake from Cotter Crunch– A delicious gluten Free and dairy Free effortless One Minute Mug Cake that will leave you feeling nourished and energized! A great snack, breakfast, or dessert! Made with real food, real fast.
Skinny Single Serving Peanut Butter Mug Cake from Amy’s Healthy Baking– An easy recipe for a guilt-free peanut butter cake made in just a few minutes in the microwave! Plus my secret trick to getting that perfect tender texture!
Honey Almond Oatmeal Mug Cake from Running with Spoons– Satisfy your craving for something sweet and doughy with this honey almond oatmeal mug cake! It’s super quick and easy to make, contains NO flour, butter, or oil, and makes a deliciously healthy single-serving snack.
Mini Chocolate Pudding Cakes from Two Purple Figs– The ultimate chocolate cake and pudding sauce all in one. This will be your absolute go-to chocolate dessert from now on.
Meyer Lemon Mug Cake from Rachel Cooks via All Day I Dream About Food– This mug cake is rich and satisfying and a touch on the decadent side. And shockingly good for you!
Chocolate Banana Protein Mug Cake from Kim’s Cravings– With just 5 minutes and 5 ingredients, this scrumptious Chocolate Banana Protein Mug Cake is a quick breakfast, snack or dessert option. (gluten-free)
Something to think about….
Have you ever tried a microwave mug cake? What are you waiting for? They are so perfect when that after dinner sweets craving hits!
We’re not entirely sure who came up with the microwaveable mug recipe concept, but he or she is pretty much a hero in our book. Who knew you could throw a bunch of ingredients in a mug, zap it and get food that would actually be good?
You’ve probably given mug brownies a try by now, but there’s actually a whole world of meal possibilities out there, too. From breakfast to dinner and everything in between, these mug recipes have you covered. The next time you’re starving but just can’t with the oven, give one of them a try.
More: 30 Simple Summer Dinner Party Recipes Your Guests Will Love
1. Gluten-free bread in a mug recipe
Image: Oh Sweet Mercy
Who has time for making homemade bread? Thanks to your microwave and mug, now you do!
2. 2-minute French toast in a cup recipe
Image: Pretty Prudent
Forget oatmeal — this French toast is just as quick and easy to make, but your morning will feel way more decadent.
3. Cinnamon roll in a mug recipe
Image: Cooking Classy
Dense and gooey and pretty darn addicting, this cinnamon roll in a mug is exactly what you would expect from a breakfast confection fresh out of the oven microwave.
4. German pancakes in a mug recipe
Image: Bigger Bolder Baking
Treat yourself to this light, fluffy blueberry pancake, and you’ll be starting your morning right.
5. Vegan tofu scramble recipe
Mug breakfasts don’t have to center on eggs. This vegan tofu scramble is a hearty morning meal for those abstaining from meat and dairy.
6. Coffee cup chilaquiles recipe
Image: The Daily Meal
There’s no need to drag yourself out of bed in search of the perfect hangover brunch. These chilaquiles will make it all better, and you won’t even have to put on pants.
7. 5-minute spinach & cheddar microwave quiche in a mug recipe
Image: Bowl of Delicious
For those times when you want to look real fancy without even trying, this super-easy microwaveable quiche for one will do the trick.
8. “Baked” oatmeal in a mug recipe
Image: Food & Whine
When the weather outside is frightful (or when the air conditioner is on too high), this hearty, healthy baked oatmeal in a mug will give you something worth waking up to.
9. Bacon plus kale plus mushroom risotto recipe
Image: Brit + Co
Make it in a ramekin, make it in a mug — either way, this microwaved risotto will seriously satisfy.
10. Egg fried rice in a mug recipe
Image: Healthy Nibbles & Bits
On afternoons when you have basically no time at all to prepare lunch, make egg fried rice in a mug.
11. Brown rice with edamame & pineapple recipe
Image: Home Cooking Memories
Hola, vegetarians: This easy meal in a mug is just for you.
12. Microwave lasagna in a mug recipe
Image: Bigger Bolder Baking
Lasagna doesn’t have to be a laborious gut-bomb of a meal. Just a few minutes in a mug, and this version is yours.
Next: Spicy pumpkin meatloaf in a mug recipe
A version of this article was originally published in March 2015.
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