Oh my goodness. I’ve discovered nirvana. I can still have my cake and eat it too!
For the last many months, I’ve been on a diet (Steven Gundry, Plant Paradox diet) and the weight loss has slowed down to a trickle. So much so that if I go out to eat – and am still trying to order things that are within the diet – I gain a pound every time. (It’s probably portion control and salt and maybe sometimes a sauce or something like that served with the piece of fish or chicken.) Then it takes me another week or more to get that off. I’m quite frustrated. There are lots of foods I really miss – some carbs, even some vegetables like green beans (the seeds contain lectins). I miss a piece of toast now and then. I miss eating a sandwich, like a tuna sandwich on white bread. I miss desserts. There is a coconut milk ice cream that is acceptable (So Delicious brand) but I don’t like it all that much. I’m really missing Mexican food – I’d do just about anything to have a shredded beef taco right about now. Or a cheese enchilada. But no, I’m afraid that if I succumb to having it once, it would become a regular routine to go off the diet. But what I’m not missing is chocolate because I’m able to have an ounce a day. Yippee!
So, at one of the Phillis Carey cooking classes a month or so ago, she mentioned a chocolate mug cake that she can have on her diet (keto). She emailed the recipe to me. I promptly looked at the ingredients and decided that yes, I can have it too! I made it once and was not thrilled, but I decided afterwards that I could tweak the recipe and would buy some fresh(er) almond meal. The mug cake had a decided bitter aftertaste that I couldn’t define. The almond meal didn’t smell stale, but then I didn’t taste it straight, either and it definitely was past its use-by date. So, today, I was just craving something sweet (I don’t often have those cravings) and since I can have a tablespoon of cocoa a day (or regular chocolate, 1 ounce) I’d try making the keto mug cake again. I had a new bag of Trader Joe’s almond meal (almond flour is okay too).
One thing I tweaked was the amount of sweetener. The original recipe called for 2 T of sweetener. Well, I think that’s way too much – I morphed it down to 1/2 tablespoon for the mug in its entirety. But perhaps that’s the Swerve. Taste the batter to make sure.
First I melted a tablespoon of butter in a mug in the microwave. (Now, technically, a tablespoon of butter is not on my diet, but even Gundry says that if butter is an important element to something go ahead and use it in moderation, so I did.) Then you add the almond flour, (there’s no wheat flour in this), baking powder, sugar sweetener in some form (I used Swerve, which is my new go-to sweetener), the tablespoon of cocoa powder, some coconut shreds if you want them (I didn’t), an egg and a tiny tetch of vanilla. Stir it up well in the mug and put it in the microwave. The recipe says 45-60 seconds. Mine is done perfectly at 45 seconds. The cake part rises up more than halfway in the mug and it kind of has a sponge-like look to the top. You sprinkle in just a few chocolate chips (optional – recipe calls for sugar free – I used the real thing, but only about 3-4) and pour on a tablespoon of coconut cream or heavy cream. Eat. Oohs and aaahs from here.
Whether I can have this regularly – well, probably not. But when I’ve had a really light lunch as I did today, I think the keto mug cake is in order. The calorie count is 427, so yes, this definitely needs to be an occasional treat!
What’s GOOD: nirvana for me, on this just-about-zero-carbs diet I’m on. Taste is wonderful – cake is moist and kind of sponge-cake like. Definitely a good chocolate taste/flavor. Not a large portion, which is good. Protein is in there (egg and almond meal) and I get my ration of chocolate too. Altogether wonderful. And it took all of about 4 minutes to mix it up and 45 seconds to “cook.”
What’s NOT: nothing at all, really. If you’re not dieting, use regular sugar – taste and add what you think it needs. Don’t use honey as it would change the chemistry – might need another tablespoon of almond meal if you used that route.
printer-friendly PDF and MasterCook 15/16 file (click link to open recipe)
* Exported from MasterCook *
Chocolate Keto Mug Cake
Recipe By: adapted slightly from Phillis Carey
Serving Size: 1
1 tablespoon butter — salted
3 tablespoons almond flour — or almond meal
1/2 tablespoon Swerve — or erythritol or monkfruit sugar (if you use different sweeteners, taste the batter, it may need more)
1 tablespoon unsweetened cocoa powder
1 tablespoon coconut shreds — unsweetened, optional
1/2 teaspoon baking powder
1 large egg — beaten
1/8 teaspoon vanilla
1 tablespoon chocolate chips — sugar free Lily brand, optional
1 tablespoon coconut milk — or coconut cream or heavy cream, optional
1. Melt butter in mug in microwave oven. Stir in almond flour, sweetener, cocoa, coconut, baking powder, egg and vanilla; mix well.
2. Microwave on HIGH power for 45-60 seconds until puffed and set. DO NOT OVERCOOK. Immediately top with chocolate chips. Serve topped with coconut milk or cream, if desired, to moisten the cake.
Per Serving: 427 Calories; 32g Fat (62.5% calories from fat); 19g Protein; 24g Carbohydrate; 3g Dietary Fiber; 243mg Cholesterol; 453mg Sodium.

Toffeeapple
said on October 10th, 2018:
Keto? Another thing for me to look up. I have never made a cake in a mug, but then, I don’t have a microwave oven either! And I think my gas hob is on the blink so will have to shell out for a new one…
Well, Toni, reading my blog is partly an education, eh? I don’t cook much in my microwave – mostly reheating, but this one is a winner if you have one! . . .carolyn t
Toffeeapple
said on October 18th, 2018:
Haha, that did make me giggle – it is truly an education! One that I enjoy immensely thanks to your writing style and the way your personality shines through.
Glad to know that you can eat this too.
I was in Northern California last week and I made the keto mug cake for my daughter, granddaughter, former son-in-law and me. Had to buy all the ingredients (I forgot to take them with me) and everyone enjoyed it. . . carolyn t