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Home » sweet things » Quick and easy desserts » 2-minute peanut butter healthy mug cake

2-minute peanut butter healthy mug cake

10 Aug 19

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2-minute peanut butter healthy mug cake

This healthy peanut butter mug cake is the perfect solution to those pesky after dinner sweet cravings. It’s vegan, gluten free, dairy free, refined sugar free, and egg free. The best part? It’s hassle free, taking just 2 minutes to make!

2-minute peanut butter healthy mug cake

My go-to ‘emergency’ healthy dessert!

Please tell me I’m not the only one who needs ‘emergency’ desserts sometimes?

Usually the ‘need’ strikes on random evenings when the day’s jobs are done and I finally get to sit down and chill.

I have my cup of tea and Netflix controller in hand, but there’s something missing…

I need something sweet, and I need it now!

That’s where this wonderful invention called a mug cake comes in.

Like many of us these days I try not to eat too much sugar. So one day I literally threw some peanut butter into a mug with a little coconut flour, date syrup and almond milk and microwaved it. The result was a gooey peanut buttery dessert for one that I’ve since stank out the kitchen (!) with on more occasions than I’d like to admit!

But it’s been worth all the moaning from Mr. Scrummy – who thinks it’s a disgusting idea! This healthy peanut butter mug cake recipe has come to my rescue time after time.

I sincerely hope it becomes one of your go-to ‘emergency’ desserts too, oh fellow peanut butter lovers.

Ingredients for this healthy mug cake:

  • 1 tablespoon coconut flour
  • 2 tablespoons crunchy peanut butter (I like to use natural and organic)
  • 1 tablespoon maple syrup OR date syrup OR honey (my favourite is date syrup!)
  • 2 tablespoons non-dairy milk (I use almond)
  • a sprinkle of 70% cocoa or higher chocolate chips

Yep, just 5 ingredients, and that’s including the chocolate chips which strictly speaking you could leave out. Although I don’t recommend it!

And not only does this healthy peanut butter mug contain NO REFINED SUGAR, it’s also accidentally GLUTEN FREE, DAIRY FREE, EGG FREE, AND VEGAN!

How to make a healthy mug cake (peanut butter flavour!)

Grab your favourite mug and add a tablespoon of coconut flour, 2 tablespoons of peanut butter, a tablespoon of your favourite healthy sweetener (date syrup, maple syrup, honey…), and 2 tablespoons of almond milk (or other non dairy milk). (photos 1-4)

Give it all a really good stir (make sure you mix in all the sneaky bits of coconut flour at the bottom). (photo 5)

Press a few chocolate chips (or small pieces of chocolate from a bar) into the top. (photo 6)

Making a 2-minute peanut butter healthy mug cake step-by-step

Microwave for 1 minute. Your cake won’t look like it’s changed or risen very much, but don’t worry – plunge in your spoon and you’ll soon see that it’s cakey, gooey, and totally yummy! (photos 7-8)

Either eat just by itself, or – my favourite – plop a scoop of ice cream, or healthy nice cream (instructions below!) on top!

Pro tips

  • You can take this healthy dessert to next-level delicious by throwing a scoop of ice cream on top. But you thought this was supposed to be a healthy dessert, right? No worries, freeze a chopped banana, throw it in a food processor with a tablespoon of cacao/cocoa and a tablespoon of nut butter, and make some healthy ‘nice cream’! (full recipe for nice cream here)
  • Try substituting the coconut flour with cacao – or a half-and-half coconut flour and cacao mix. This gives you a deliciously gooey, splodgy chocolate mug cake. Don’t skip adding a scoop of ice cream (nice cream!) on top of this one!
  • If you don’t mind de-healthifying (did I just make up a new word?) your mug cake a bit, you can make it with ordinary plain flour and a tablespoon of brown sugar. It’s still a fairly innocent dessert!
2-minute peanut butter healthy mug cake

More healthier desserts

  • 30-minute healthy chocolate cake
  • 5-minute chocolate banana ice cream (nice cream!)
  • Greek yoghurt blueberry muffins (low sugar recipe)
  • Greek yoghurt chocolate chip muffins (low sugar recipe)
  • 5-ingredient raw chocolate orange truffles
  • Rhubarb and ginger oaty slices

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2-minute peanut butter healthy mug cake

2-minute peanut butter healthy mug cake

Sweet craving? I’ve got you covered with this peanut butter mug cake. Throw peanut butter in a mug with coconut flour, date or maple syrup and almond milk, and you’ve got yourself a delicious healthy dessert for one.
4.46 from 11 votes
Print Recipe Pin Recipe
Prep Time 1 min
Cook Time 1 min
Cuisine American
Servings (click to change) 1
Author Helen

Ingredients (UK/Australia? Click below for grams/ml)

  • 1 tablespoon coconut flour
  • 2 tablespoons peanut butter
  • 1 tablespoon maple syrup or date syrup, or honey
  • 2 tablespoons almond milk or other non-dairy milk – or ordinary milk
  • a few dark chocolate chips or a 10 gram piece of 70% dark chocolate

Instructions
 

  • Put all the ingredients apart from the chocolate chips in a small mug and mix really well with a spoon.
  • Press the chocolate into the top of the mixture. Microwave for 1 minute.
  • Enjoy immediately either by itself or with a small scoop of ice cream/nice cream on top!

Notes

A note on the coconut flour

Make sure you only add a level tablespoon of coconut flour. Coconut flour absorbs a lot of moisture so adding more might make your mug cake too dry.
If you don’t have any coconut flour you can use almond flour instead. If you decide to use ordinary plain flour I’d use brown sugar as the sweetener. I didn’t like the texture when I made this mug cake with plain flour and date/maple syrup.
You can also make a gooey chocolate version of this by using cacao or cocoa powder instead of the coconut flour!

A note on the cooking time

I find that 1 minute in my high-power microwave is just about right. Not too runny, not too dry. If your microwave is a lower power one, simply check your mug cake after one minute. Scoop out a spoonful of pudding. Too gooey for you? Microwave for another 20 seconds!

Can you make this as a ‘proper’ dessert for more than 1?

There is no reason why you can’t make this in separate ramekins (or mugs!) for more than 1 person. 
I would recommend mixing up the ingredients just before eating, however, so that the coconut flour (which is very absorbent!) doesn’t soak up too much moisture.

Nutrition

Calories: 276kcalCarbohydrates: 24gProtein: 9gFat: 17gSaturated Fat: 4gSodium: 202mgPotassium: 253mgFiber: 4gSugar: 15gCalcium: 72mgIron: 1mg
Tried this recipe?Let me know if you liked it!

By Helen all recipes, cakes, gluten free, healthy, healthy desserts, Quick and easy desserts, sweet things, vegan

Comments

  1. Sarah says

    05 Jun 20 at 7:08 am

    Just made this with 1 T almond butter and an egg! YUMMY! Thank you.

    Reply
    • Helen says

      06 Jun 20 at 11:06 am

      Oooh great to hear it still works if you add an egg – thanks for letting me know 🙂

      Reply
  2. Alisha says

    19 May 20 at 5:10 am

    This really is my favourite mug cake/cookie recipe. It tastes so good and is so addictive !!

    Reply
    • Helen says

      19 May 20 at 9:34 am

      Hi Alisha. So happy you like this! I find it addictive, too. So gooey and satisfying that it’s pretty healthy!

      Reply
  3. Leanne says

    10 May 20 at 9:00 am

    5 stars
    This is by far my favorite mug cake ever! I can’t believe it doesn’t have any sugar, oil, eggs, baking powder etc. And it’s so quick and easy. I followed the recipie exactly, and it was sooo tasty I can’t wait to make it again. Although when I recorded it, it was 405 kcal opposed to what the nutrition info says (not that it mattered, but incase someone else is tacking). And let it sit for 5 minutes, easy to burn your tongue on (haha I couldn’t wait)

    Reply
    • Helen says

      11 May 20 at 9:25 am

      Hi Leanne! That’s a huge compliment – thank you! Interesting about the calories though – I’ll recalculate but 405 sounds like a lot for such a small amount of ingredients? Sometimes these things can vary according to which source you use, of course. If you like chocolate desserts, may I also suggest trying my 30-minute healthy chocolate cake? My friends tell me they can’t believe it’s a healthy cake!

      Reply
  4. Phoebe says

    05 May 20 at 7:11 pm

    This recipe was delicious, it was also very quick and easy. I enjoyed it loads and will make it again too !! I thought it was really yummy and also filled me up quickly too, the ice cream that I put on top made it even better too 🙂

    I would definitely recommend this recipe to my friends as I really enjoyed it and think they will too. Thank you for making this recipe. I really appreciate it 🙂

    Reply
    • Helen says

      06 May 20 at 8:20 am

      Hi Phoebe! Thank you so much for taking the time to review. Now you can see why I got addicted to this and made it every evening for ages!!! At least it’s healthy!

      Reply
  5. George says

    05 May 20 at 7:06 pm

    1 star
    Disappointing. I used plain flour as suggested instead of the coconut flour because I didn’t have any. I am a fan of the quick and easy mug cake desserts and wanted to try something new. The dessert is too sickly, sweet and tasted like I was eating warm peanut butter. Adding a scoop of ice-cream made the dessert just about bearable.

    Reply
    • Helen says

      06 May 20 at 8:21 am

      Hi George. It might have needed slightly longer in the microwave… or maybe this recipe just isn’t for you. Thanks for the feedback anyway.

      Reply
  6. Tracy says

    16 Apr 20 at 3:53 am

    5 stars
    Oh wow! This absolutely hit the spot tonight! My hubby thought I’d gone mad when I suggested a dessert this evening (as usually I am so good at denying myself) but he was super impressed a) by how quickly it was made and b) once he learned it was relatively healthy too, he was astounded!!
    It tasted so indulgent – yummy!
    Thanks for sharing x

    Reply
    • Helen says

      16 Apr 20 at 9:02 am

      So glad you enjoyed this, Tracy! I went through a phase of making this almost every evening. Now you’re making me crave it again! I love foods that taste indulgent but aren’t really too bad. Have you tried my 30 minute healthy chocolate cake? Ah-mazing!

      Reply
      • Tracy CLEGG says

        19 Apr 20 at 3:50 am

        No….maybe tomorrow’s project!!
        Thanks 😊

        Reply
        • Helen says

          19 Apr 20 at 8:33 am

          Hi Tracy! Oh go on, make it tomorrow! What do you have to lose? 😉

          Reply
  7. Patt says

    18 Aug 19 at 11:42 pm

    5 stars
    We had all the ingredients in the house–a good start–so tried it last week. I shared the recipe with a gluten-free friend, who tried it with friends and loved it, then took it to our neighbor’s for dessert that night. We all think it’s great. Easy and delicious–who wouldn’t love this?

    Reply
    • Helen says

      19 Aug 19 at 1:50 pm

      Oh this is so great to hear, Patt! Thank you so much for letting me know! So did you take the batter in a mug around to your neighbour’s raw and then cook it in their microwave? 🙂

      Reply
      • Patt Sheldon says

        20 Aug 19 at 12:34 am

        I did. I brought the mugs over before dinner, then cooked them afterwards. They came out drier, but the flavor was there. I mainly wanted to introduce them to it–they husband doesn’t eat gluten and they try to keep their 3-year old away from white sugar, etc–so it was a success. I think next time, I’d make it just before serving.

        Reply
        • Helen says

          20 Aug 19 at 9:06 am

          Yes, the coconut flour would absorb quite a lot of the moisture if made too far ahead – I can add that to the recipe notes, so thank you! But what a great idea, Patt! I never thought that this could be a ‘proper’ dessert for more than 1, but why not? You could even make it in separate ramekins rather than mugs! 🙂

          Reply
  8. Inga says

    11 Aug 19 at 4:08 pm

    Hi Helen,
    It sounds yummy!
    Do you think I could bake it in an oven? If so, for how long?
    Thank you very much for your recipes!

    Reply
    • Helen says

      11 Aug 19 at 6:27 pm

      Hi Inga! I haven’t tried the recipe in the oven, but I think it would work! I can’t guarantee success, but I’d try 10 to 15 minutes at 180C. Check after 10 minutes, then leave for an extra 5 minutes if it still seems REALLY gooey (a little gooey is good! You just don’t want the cake to be too dry…)

      Reply
  9. Claudia Lamascolo says

    10 Aug 19 at 11:40 pm

    5 stars
    my son loves mug cakes and being a single guy on the go so much he never has time to think about desserts except mug kind. I cant wait to show him this one he will love it thanks!

    Reply
    • Helen says

      11 Aug 19 at 6:28 pm

      Oh I really hope he does like it, Claudia. Thank you for leaving a review!

      Reply
  10. Liz says

    10 Aug 19 at 11:37 pm

    5 stars
    Me, me! I needed an emergency dessert and this yummy pb mug cake hit the spot! So easy and delicious! Thanks for the terrific recipe, Helen!!

    Reply
    • Helen says

      11 Aug 19 at 6:29 pm

      Thank you so much, Liz! I’m so glad you enjoyed it, and thank you for taking the time to let me know what you thought 🙂

      Reply

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