100 Calorie Mug Cake

  • Date July 02, 2014
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If you answer yes to any of the following statements, then you are an ideal candidate for a single serve microwave mug cake:
  1. You cannot cook a regular dessert (ie, cookies, muffins, banana bread, apple crisp) without eating the whole darn thing in one sitting (or in my case, 15 trips back to the kitchen) - #cupboardmuncher
  2. You don't plan ahead and then suddenly crave something "sweet" but it's too late and too much effort to turn on the oven and bake something. 
  3. You don't like baking and using 4-5 ingredients, a fork and a microwave sounds right up your alley
  4. You like a nice treat at night for less than 150 calories that only takes 5 minutes to make
  5. You need some protein at night to send you off to sleepy dreams and prep you for your morning run. 

There are thousands of mug cake variations out there. This is the Pinks Pantry version. My version has been tested and modified with the goal of a simple mug cake, as few ingredients as possible, and to create a "base" recipe that can be modified and changed for endless variations. This isn't going to taste like a soft gooey chocolate lava cake and this isn't as good as some of the mug cakes out there that use so many fatty ingredients you might as well head to the store and eat a giant tub of ice cream with it as well. Healthy is my first choice. So here we go!

Base Cake with Rhubarb, topped with berries and a little syrup. 

The base cake here is approximately 120 calories (depending on what brand of coconut flour or almond milk you use). Why coconut flour? I highly recommend the coconut flour as it tastes amazing (I have been known to eat right out of the bag) and you need less than you would use with regular flour. If you want to try with regular flour just double the amount that the recipe calls for. And of course you don't have to use almond milk or stevia. Throw in some full fat cream and sugar if you want. Its your kitchen and your choice of how you make your mug cake! 

Base cake made with PB2 and topped with PB2 with more berries. 


  • Heat your almond milk for around 30 seconds
  • Mix the rest of the dry ingredients
  • Then mix in your egg whites last
  • Put in microwave for 2-2.5 minutes. If you use too much baking powder, you might have to take out after a minute and then stir and put back in for a 1 minute. 
  • Let cool (who actually does this?)
  • Top with your favorite toppings and enjoy

Base cake made with vanilla extract and topped with berries and syrup. 

Ingredients for Base Cake (approximately 100-125 calories)

  • 2 Tbls of coconut flour
  • 1/3 cup almond milk
  • 1/3 cup egg whites
  • Dash of baking powder (less than 1/2 tbls)
  • 1 packet stevia

Base cake 


These options are endless and you can add into the mug cake or add on top after it is cooked or both. I have tried many and they are all good!

  • 1-2 tbls cocoa
  • 1-2 tbls pb2
  • almond or vanilla extract
  • mashed banana
  • 1/3 cup oats
  • greek yogurt
  • berries
  • zucchini, shredded
  • canned pumpkin
  • shredded carrots and sunflower seeds
  • protein powder
  • flax seeds

Base cake made with cocoa powder and then topped with PB2

I have been using my sister a lot for some of these egg white recipes as a way to get a second opinion on the recipe. She has been making these for a few weeks now and believes that we have perfected the base cake! Her pictures aren't as fancy as mine, but they do the trick! Here is her submission for what we shall call "confetti cake".  

Base cake made with cocoa and then topped with coconut peanut butter and sprinkles. 

1/2 cup zucchini with cocoa

topped with some peanut butter
What variations are you going to try?

Send me your pictures of your creations!


Kyla Beattie said...

Oh yummy! Love that I have these things at home except for the egg whites. Need to buy a container.

I will try and test this out when I get back from vacation or even on vacation.

Mmmm. Yum!

Kylie said...

I would send a picture...but I eat it too quickly :)

Anonymous said...

hi, do you whisk egg whites to a fluffy cloud form
before mixing?