This post may contain affiliate links. For more information, please visit my disclosure page.
It is 3 o’clock in the afternoon, you have had a long day and you are craving chocolate! Your mind starts to race trying to think of a sugar-free and gluten-free chocolate treat to squash those cravings. This Keto Chocolate Mug Cake is the answer to your prayers, and it is ready in minutes…..
Full disclosure, I am new to Keto. I have done Atkins and low carb diets in the past so I know the basics, but I am still learning about net carbs, clean/dirty, and macros. This Keto Chocolate Mug Cake has 19 actual carbs, or 6 net carbs after you subtract the fiber. So depending on how you are calculating your own carb counts for the day, this mug cake may or may not work for you.
What are net carbs?
Net carbs are the carbohydrates that are absorbed by the body after you subtract the dietary fiber and sugar alcohols. Fiber cannot be digested by the body, and does not raise blood sugar levels. Sugar alcohols are difficult for the body to digest so they do not raise blood sugar, or cause spikes the way regular sugar does. But, everyone is different and all sugar alcohols are not created equal, so it may take a bit of trial and error to see which ones work for you.
Example: Erythritol and Stevia have a glycemic index of 0. Maltitol has a glycemic index of 35. Glucose has a glycemic index of 100.
The nutrition calculation below is based on erythritol alone because monkfruit is not in the data base.
This post contains affiliate Amazon links that will take you to the exact products that I have used to create this recipe. It does not cost you anything to click on the links or purchase the products.
How to make a keto chocolate mug cake:
Melt the butter/ghee/coconut oil in a coffee mug.
Add the cocoa powder and stir to combine.
Now add the sweetener, stevia and baking powder. Stir to combine.
Pour in the almond milk and stir to combine.
Stir in the almond flour, then the whole egg.
Stir everything together thoroughly and microwave on HIGH for 1 minute. {I used a 1200 watt microwave}
Remove from microwave and allow to cool a bit before serving.
Serving Suggestions:
Stevia sweetened whipped cream – adds less than 1 carb
Chopped almonds, hazelnuts, or peanuts – depends on variety and amount used
Stevia sweetened coconut whipped cream – adds less than 1 carb
Stir in stevia sweetened chocolate chips before baking, or sprinkle on top – 10 mini Lily’s chips adds approximately 1 carb
Flour Substitutions:
Pecan meal was not as fine as the almond flour and didn’t add to the flavor.
Coconut flour – I am allergic so I did not try this one. I do know that you would need a lot less, about 2 teaspoons instead of Tablespoons.
I am going to try hazelnut flour next and I will let you know how it goes.
Sweetener Substitutions:
2 Tablespoons of Lakanto sweetener and no stevia – may cause gastric distress if you are not used to it.
1/32 teaspoon of Stevia (the recommended serving size) will not be sweet enough. If you add more it will be bitter.
2 Tablespoons Allulose is sweet enough but causes gastric distress if you are not used to it.
2 Tablespoons Erythritol, but it may cause a cooling sensation.
Tips and Tricks:
I mixed the cocoa powder into the melted butter alone so it would dissolve.
The egg was added last because I wanted the mixture to cool down first so the egg would not cook.
I used a 12 ounce mug that is rounded on the bottom in the images above. The second more typical coffee mug has straight sides and the cake shrunk up and pulled away more than the rounded mug…..
This is the cake that I flipped out and placed in the tiny mug for this image…..
You cannot use a small mug to make a mug cake, it will overflow!! The mug cake rises to the top of the mug while cooking so use a mug that is at least 12 ounces.
more delicious sugar-free recipes:
Shrimp Scampi topped Filet Mignon
Update: I love Keto so much that I created a second blog to share all of my new recipes! Come check it out: Yummy Healthy Keto
Enjoy!!
Keto Chocolate Mug Cake
Ingredients
- 1 1/2 Tablespoons butter ghee or coconut oil
- 1 1/2 Tablespoons cocoa powder
- 1 Tablespoon Lakanto Monkfruit Sweetener
- 1/32 teaspoon stevia powder
- 1/2 teaspoon baking powder
- 1 Tablespoon unsweetened almond milk
- 2 Tablespoons almond flour
- 1 egg
Instructions
- Melt the butter, ghee or coconut oil in a coffee mug.
- Add the cocoa powder and stir to combine.
- Now add the sweetener, stevia and baking powder. Stir to combine.
- Pour in the almond milk and stir to combine.
- Stir in the almond flower, then the whole egg.
- Stir everything together thoroughly and microwave on HIGH for 1 minute. {I used a 1200 watt microwave}.
- Remove from microwave and allow to cool a bit before serving.
Notes
- Mug should be at least 12 ounces or your mug cake will overflow while cooking.
SERVING SUGGESTIONS:
- Stevia sweetened whipped cream – adds less than 1 carb
- Chopped almonds, hazelnuts, or peanuts – depends on variety and amount used
- Stevia sweetened coconut whipped cream – adds less than 1 carb
- Stir in stevia sweetened chocolate chips before baking, or sprinkle on top – 10 mini Lily’s chips adds approximately 1 carb
FLOUR SUBSTITUTIONS:
- Pecan meal was not as fine as the almond flour and didn’t add to the flavor.
- Coconut flour – I am allergic so I did not try this one. I do know that you would need a lot less, about 2 teaspoons instead of Tablespoons.
- I am going to try hazelnut flour next and I will let you know how it goes.
SWEETENER SUBSTITUTIONS:
- 2 Tablespoons of Lakanto sweetener and no stevia – may cause gastric distress if you are not used to it.
- 1/32 teaspoon of stevia (the recommended serving size) will not be sweet enough. If you add more it will be bitter.
- 2 Tablespoons Allulose is sweet enough but causes gastric distress if you are not used to it.
- 2 Tablespoons erythritol, but it may cause a cooling sensation.
Leave a Reply