2-minute peanut butter healthy mug cake

Last Updated on 08 Sep 19

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!

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)

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!

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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4.5 from 4 votes

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.

Course Dessert

Cuisine American

Keyword mug cake, peanut butter, vegan dessert

Prep Time 1 minute

Cook Time 1 minute

Total Time 2 minutes

Servings 1

Calories 276kcal

Author Helen

Ingredients (UK/Australia? Click button 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: 276kcal | Carbohydrates: 24g | Protein: 9g | Fat: 17g | Saturated Fat: 4g | Sodium: 202mg | Potassium: 253mg | Fiber: 4g | Sugar: 15g | Calcium: 72mg | Iron: 1mg

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