Keto Mug Cake Ultimate Tips & Tricks (Low Carb, Nut Allergy Friendly)

A keto mug cake guide on how to use coconut flour, almond flour and sunflower seed flour. All recipes are quick and easy made under 1 minute in the microwave.

keto mug cake

In this post I will teach you everything you want to know about the keto mug cake. I will show you almond flour, coconut flour and sunflower seed flour.

I will give you tips and tricks to make a quick and easy mug cake taste the best.

You will find a vanilla and a chocolate in each version below. Let’s get into it!

Vanilla almond flour keto mug cake

Vanilla keto cake is an easy go to. Not the best replica due to the ease of tasting the nut flour, yet still popular.

Ingredients for vanilla mug cake:

  • Blanched almond flour
  • Granulated or powdered sweetener
  • Vanilla extract
  • Egg
  • Butter


Super easy right? Simple ingredients to make a quick and easy dessert. But how do you get it to taste the best?

keto mug cake

Helpful tips for vanilla keto mug cake:

  • Toppings for the almond flour one will differ due to taste. A great option here would be one of Choczero’s sauces. 10% off using promo code “sugarlesscrystals”. The vanilla, caramel, coconut and one of their fruit flavors is a great option. I’d stay clear of the chocolate for this particular flavor.
  • Mix ins such as chocolate chips or nuts could be added. Pistachios are great due to their sweet flavor, walnuts and pecans work well with anything.
  • Spices such as cinnamon and nutmeg are great for a carrot cake/spice cake feel to the mug cake.

Chocolate almond flour keto mug cake

For the chocolate I feel an actual bar rather than cacao powder works the best. You bring in that true rich chocolate flavor a powder just doesn’t produce. Very similar to the vanilla in ingredients yet a few slight tweaks.

Ingredients for chocolate mug cake:

  • Blanched almond flour
  • Chocolate bar (100% Baker’s chocolate or bar/chips of choice)
  • Granulated or powdered sweetener
  • Liquid stevia
  • Butter
  • Egg
  • Heavy cream

keto mug cake

Helpful tips for chocolate mug cake:

  • The chocolate differs from the vanilla almond flour cake. Here a chocolate sauce with do wonders. Choczero here or Hersey’s sugar-free chocolate syrup.
  • Nuts! Nuts go well with a keto chocolate mug cake. Such as walnuts, peanuts and pecans can be cool but not a major hit with chocolate.

A nut free keto mug cake:

I have been diving into nut free allergies lately. Under the impression that anyone with a nut allergy could just swap out almond flour for coconut flour. I was wrong!

Some people with severe nut allergies can’t even eat coconut flour. This troubles me since I always try to rotate using coconut and almond flour for nut free options.

First, I was told almond flour and sunflower seed flour can swap 1:1. This is a lie!

I am currently working on how to achieve the best texture with sunflower seed flour. If anyone knows drop me an email. But, it is another monster I need to tackle. Yet, I do have a coconut flour mug cake version for vanilla and chocolate.

How to make a keto mug cake with coconut flour:

Coconut flour is a bit hated on for its dryness and I understand why. I have tested out several coconut flour recipes on my YouTube channel. Most of the recipes are really dry. I am just a messenger.

Not that I blame the food bloggers because when I first started it was difficult. My secret weapon for coconut flour is whey protein isolate.

Coconut flour doesn’t have gluten. Gluten is a protein. Whey protein isolate is isolated protein from whey without the carbs. No it doesn’t turn into gluten but it helps soften the overall texture. Making it much easier to stomach.

Below you can visually see they are much different from the almond flour mug cakes.

keto mug cake

Ingredients in a coconut flour chocolate keto mug cake:

  • Coconut flour
  • Granulated or powdered sweetener
  • Whey protein isolate
  • Chocolate (Bakers 100% or chocolate bar of choice)
  • Butter
  • Heavy cream


Being that the it’s still a chocolate keto mug cake all the same tips still apply. We are simply altering the flour. The taste is still very chocolatey.

Vanilla keto cake in a mug with coconut flour

This one was different. Why you ask?

Well chocolate brings in a wonderful flavor. When it comes to vanilla, it simply isn’t as strong. So in a coconut flour mug cake you still get the flavoring of the other elements.

That is why add ins help so much!

Helpful tips using coconut flour in a vanilla mug cake:

  • Topping! Things like a caramel sauce or any Choczero flavor will be great. You can top with sweetener and cinnamon for a snickerdoodle feel. But I have a whole recipe for that!
  • From my experience nuts do bring a flavor but not strong enough for a plain coconut flour vanilla mug cake. Sadly the coconut flour overpowers it. You’ll need something stronger.

Conclusion

In conclusion, this post is the most basic of keto mug cakes you will receive. I have speciality mug cakes below for the reason the more you add the better it taste.

Red Velvet
Chocolate w/ walnuts and caramel
Pumpkin spice
Snickerdoodle
Chocolate chip cookie

YouTube video

Every flour has a taste/flavor gluten or not. The difference with these they pack more of an aroma than traditional.

In my personal opinion if you want to go with a simple and easy keto mug cake. Always go with the chocolate in any flour!

Macros

Vanilla almond flour, per mug cake

Fat 30g
Net carbs 3g
Protein 12g

Chocolate almond flour, per mug cake

Fat 40g
Net carbs 4g
Protein 14g

Vanilla coconut flour, per mug cake

Fat 37g
Net carbs 4g
Protein 13g

Chocolate coconut flour, per mug cake

Fat 44g
Net carbs 5g
Protein 15g

keto mug cake

Keto Mug Cake Guide (Low Carb, Nut Allergy Friendly)

A keto mug cake guide on how to use coconut flour, almond flour and sunflower seed flour. All recipes are quick and easy made under 1 minute in the microwave.
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Ingredients
 

Vanilla almond flour keto mug cake

  • 1 tablespoon Unsalted Butter
  • 1/4 teaspoon Vanilla extract
  • 1 large Egg
  • 1/4 cup blanched almond flour
  • 1 tablespoon granulated or powdered sweetener
  • 1/8 teaspoon Salt
  • 1/8 teaspoon Baking Powder

Chocolate almond flour keto mug cake

  • 1 tablespoon Unsalted Butter
  • 1/2 ounce chocolate (Bakers 100% or chocolate of choice)
  • 1/8 teaspoon Liquid stevia
  • 1 teaspoon Heavy cream
  • 1 large Egg
  • 1/4 cup blanched almond flour
  • 1 tablespoon granulated or powdered sweetener
  • 1/8 teaspoon Salt
  • 1/8 teaspoon Baking Powder

Vanilla coconut flour keto mug cake

  • 2 tablespoon Unsalted Butter
  • 1 tablespoon Heavy cream
  • 1/4 teaspoon Vanilla extract
  • 1 large Egg
  • 2 tablespoon Coconut flour
  • 1 teaspoon whey protein isolate
  • 1 tablespoon granulated or powdered sweetener
  • 1/8 teaspoon Salt
  • 1/8 teaspoon Baking Powder

Chocolate coconut flour keto mug cake

  • 2 tablespoon Unsalted Butter
  • 1/2 ounce chocolate (Bakers 100% or chocolate of choice)
  • 1 tablespoon Heavy cream
  • 1/8 teaspoon Liquid stevia
  • 1 large Egg
  • 2 tablespoon Coconut flour
  • 1 teaspoon whey protein isolate
  • 1 tablespoon granulated or powdered sweetener
  • 1/8 teaspoon Salt
  • 1/8 teaspoon Baking Powder

Instructions
 

Vanilla almond flour keto mug cake

  • Melt butter first then add in all other ingredients in no particular order. Microwave for 1 minute checking at 45 sec

Chocolate almond flour keto mug cake

  • Melt chocolate and butter together. It may need to cool a little. Use best judgement. Combine all remaining ingredients and give a good mix. Microwave for 1 minute checking at 45 sec

Vanilla coconut flour keto mug cake

  • Melt butter first then toss in all other ingredients. Order won't matter here. Microwave for 1 minute checking at 45 sec

Chocolate coconut flour keto mug cake

  • Melt chocolate and butter together. It may need to cool a little. Use best judgement. Combine all remaining ingredients and give a good mix. Microwave for 1 minute checking at 45 sec

Notes

Tips

  • Liquid stevia isn't needed in the vanilla mug cakes. Yet I strongly recommend it in the chocolate if looking for sweetness.
  • Mug cakes can be made in a bowl. It's probably easier there honestly.
  • Dry and wet don't have to be separated when cooking a mug cake. If you decided to separate dry from wet mixing will be easier and you can avoid possible clumps. But isn't a necessity.
  • Microwave times will vary. Always allow mug cakes to cool.
 
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