Gluten-free baking is common these days, but the price is high and often the carbohydrate content is too. I’m not saying I never indulge, but I feel so much better when I use my daily carb allowance on delicious, organic vegetables rather than starchy, even if non-gluten, flours.

But sometimes you just need a biscuit … or a sandwich … or a muffin … or chocolate cake. Enter mug breads, the fast and tasty solution. Keto (code word for very low carb) is mainstream at the moment so I found hundreds of mug bread recipes and variations. After many, many days of researching, taste testing, and revising, here is my short list of five.

• Keto Mug Biscuit – go to recipe
• Savory Keto Bun – go to recipe
• Chocolate Keto Muffin – go to recipe
• Cinnamon Apple Protein Mug Muffin – go to recipe
• Luxury Keto Chocolate Cake – go to recipe

Once you know how to make a mug bread, you’ll only need the amounts. Print this ingredient quick reference sheet, then cut out and tape your favourite(s) inside your cupboard door.

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Mug Bread Template

With the basic ingredients at hand, keto mug bread is fast and simple to prepare. Five minutes and you’re done. Don’t be put off by this template or the long ingredient information list that follows. You will only use a few ingredients from the list for any of the recipes. After your first or second experiment, you won’t need to dig out a recipe. Just use my quick sheet for whichever one you’re making. It’s that easy.

Choose a microwavable mug or ramekin that matches the type of bread you want to make. I use a wide soup mug for burger or sandwich buns. Tall, narrow mugs are fine for muffins or cakes. Keep in mind that if the mug is too small, the batter might rise and spill over the top while it is cooking. It will shrink back as it cools, but that’s no consolation while you’re wiping the mess out of the microwave.

Template Directions

All of the recipes follow these basic steps:

• microwave the butter in the mug for 15 seconds.
• swirl the melted butter around the bottom of the mug to grease it
• beat in the egg and any other liquid ingredients
• measure the dry ingredients into a small bowl and stir well. (For more speed you can measure them directly on top of the wet ingredients. Just be sure the smaller amounts like baking powder are well distributed.)
• with a fork, quickly and thoroughly mix the dry into the wet. The batter will thicken fast, so leave it alone once that starts. I like to let my batter thicken for a minute, but that is optional.
• microwave for the suggested amount of time – between 60 and 90 seconds. Adjust the timing based on your own microwave power and the temperature of your ingredients, mainly the egg.
• I generally release the bread slightly with a thin knife and then turn it out onto a plate. I’ve never had one stick. If you’re dubious, let it cool a minute or two and then try. Or maybe you’d rather eat it right out of the mug. Why not?

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Keto Mugbread Ingredient Information

Each of the recipes in this post is based on a few of the following ingredients. I’ve included net carbohydrate counts so you can quickly see if the recipe works for your particular keto or low carb plan.

• salted butter – 0 net carbs. You could substitute coconut oil if you prefer the taste.
• egg –  0.4 grams net carbs. Most recipes call for a large egg, but a medium egg will work as well.
• fine almond flour – 1 gram net carbs per tablespoon.
• coconut flour – 1 gram net carbs per tablespoon. This is a unique, very absorbent baking ingredient. Do not substitute it one to one for other flours. In the world of mug bread, one tablespoon of coconut flour will replace three tablespoons of almond flour, helpful to know if you ‘re hoping for a lower carbohydrate count.
• psyllium husk powder – 0 grams net carbs per teaspoon. It’s all fibre, extremely absorbent, and adds a believable texture to mug bread. If you can’t find powdered psyllium husk, you can grind your own.
• baking cocoa powder – 1 gram net carbs per tablespoon.
• granular sweetener of your choice – I use a monkfruit and erithritol blend of the brand name Lakanto or Volupta which has 0 net carbs.
• stevia – 0 net carbs. 1/32 teaspoon (yes, you read that right – one-thirty-second ) equals 1 teaspoon of sugar in sweetening power. Measure carefully because adding too much will cause bitterness.
• baking powder – 0 net carbs. Be sure it’s non-GMO and aluminum free.
• apple cider vinegar – 0 net carbs.

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Keto Mug Biscuit

Delicious and the perfect texture! This recipe is a little more complex to make than some of the others, but is so worth it. We also love it as a dumpling with soup or stew.

Wet Ingredients

• 1 tablespoon butter
• 1 tablespoon chevre or cream cheese
• 1 teaspoon apple cider vinegar
• 1 egg

Dry Ingredients

• 1 tbsp almond flour
• 1 tbsp coconut flour
• 1 tsp psyllium husk powder
• 1/2 tsp baking powder
• pinch of salt
• a few grains of stevia (optional)

Directions

• Melt the butter in the mug for 15 seconds. Swirl to grease the sides. Add the chevre and microwave for another 10 seconds. Stir in the apple cider vinegar and mix until creamy. Beat the egg in well.
• Combine the dry ingredients in a small bowl. Add the dry ingredients to the mug and quickly mix with a fork. Be sure no powder is in the bottom of the mug. Then let the batter sit undisturbed for a minute while the moisture is absorbed. Microwave for 90 seconds.

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Savory Keto Bun

Use a wide mug and slice horizontally for a wonderful burger bun that does not fall apart.

Wet Ingredients

• 1 tablespoon butter
• 1 egg

Dry Ingredients

• 3 tablespoons almond flour
• 1 teaspoon psyllium husk powder
• ½ teaspoon baking powder
• pinch of salt
• ¼ teaspoon or less of savory seasonings of your choice – try black pepper, hot pepper salt, seasoned salt, garlic powder or onion powder

Directions

Melt the butter in the mug for 15 seconds. Swirl to grease the sides of the mug. Beat in the egg until creamy. Add the dry ingredients directly to the wet in the order listed. Stir well with a fork, then let sit for one minute. Microwave for 75 seconds.

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Chocolate Keto Mug Muffin

This is the first mug muffin I tested and it’s a keeper – a satisfying treat when you need something sweet, filling and guilt-free.

Wet Ingredients

• 1 tablespoon butter
• 1 egg

Dry Ingredients

• 3 tablespoons almond flour
• 2 tablespoons granular sweetener
• 1 tablespoon baking cocoa
• ½ teaspoon baking power

Directions

Melt the butter in the mug for 15 seconds. Swirl to grease the sides of the mug. Beat in the egg until creamy. Add the dry ingredients to the mug in the order listed. Stir well with a fork. Microwave for 60 seconds.

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Apple Cinnamon Protein Mug Muffin

With both extra protein and fruit, this is a tasty, well-balanced snack. The recipe does not have keto in the title because it may or may not qualify depending on your protein powder and the fruit you choose.

Wet Ingredients

• 1 tablespoon butter
• 1 egg

Dry Ingredients

• 2 tablespoon vanilla protein powder
• 3 tablespoon almond flour
• 1 tablespoon granular sweetener
• ¼ teaspoon baking powder
• ¼ cup chopped apple. If organic, leave the skin on. If you choose to use blueberries instead of apples, omit the cinnamon.
• ¼ teaspoon cinnamon

Note: You could use fresh blueberries instead of apples and omit the cinnamon. Frozen blueberries would change the cooking time and possibly the texture.

Directions

Melt the butter in the mug for 15 seconds. Swirl to grease the sides of the mug. Beat in the egg until creamy. Mix the dry ingredients in a small bowl then stir in the chopped apple. Use a spatula to transfer this mixture into the mug and stir well with a fork to combine. Microwave for 90 seconds.

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Luxury Chocolate Keto Cake

The texture of this cake will depend on how long you microwave it. 60 seconds will give you a soft cake with some sauce in the bottom of the mug which forms a lovely drizzle when you turn it out. 90 seconds will make a firm cake, not as enjoyable in my opinion. I’ve also discovered that saving the cake in the fridge for a day makes it fudgier.

• 1 egg
• 3 tablespoons nut butter
• 1 tablespoon non-dairy milk
• 3 tablespoons granular sweetener
• 1 tablespoon cocoa powder
• ¼ teaspoon baking powder
• Pinch of salt

Directions

Grease the mug with butter. Crack in the egg and beat well. Beat in the nut butter, then the non-dairy milk. Measure in the sweetener, cocoa, baking powder and a tiny shake of salt. Stir until completely combined. Microwave for 60 seconds, or up to 90 for a firmer cake.

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Soon I’ll hold a tasting lab with my granddaughters. Each girl will make one of the recipes and then we’ll evaluate them. Great fun, plus they’ll learn an important life skill – how to create mug bread!

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