1-Minute Banana Split Mug Cake



I wonder if I’m just going to have to turn my blog into an all dessert blog soon – it seems that all I’ve been wanting to make lately is decadent sweet (yet guilt-free) delights!!

This one isn’t just ANY dessert though… it’s a made-it-in-less-than-5-minutes dessert!

Yep, no slaving in the kitchen for hours covered in flour, then warming up the whole house with a hot stove for an hour!

Cook time on this little guy?

1-Minute folks, yep… one whole minute!

So what’s in this little dream?

We’ve got coconut flour, peanut flour (or PB2 in my case!), natural chocolate protein powder (my fave North Coast Naturals), ground flax, cocoa powder, and stevia!! A perfect healthy, whole foods cake base!

The moisture comes from fresh banana, egg whites, and unsweetened almond milk!

Then a little one-minute zip-zap in the microwave and it’s done! (Ok, no I don’t usually condone microwave use as an every day, all the time thing, but here and there yes I use the microwave! So for any of you 100% anti-microwavers out there, I’m sorry this mug cake isn’t for you :()

And the result? A dense, soft, rich, cake which is begging to be coated in more deliciousness!

I chose PB & Co Dark Chocolate Dreams naturally sweetened cocoa peanut butter. Helloooo!

And I mashed up some warmed strawberries to make the strawberry portion of my ‘banana-split’ cake!

Is this real life??? (in ‘David After Dentist’ voice…. if you haven’t seen the YouTube video I’m sorry, you won’t get this.)

Why yes, this is real life.

This has actually been my choice evening snack for the past week now since I first made it!

With 1/2 tablespoon of peanut butter and some mashed berries the whole thing comes to around 230 calories, and it’s filling!!

There’s a perfect balance between protein and complex carbohydrates… with a nice addition of fiber from the flaxseed and coconut flour, and there’s only 6g of sugars naturally coming from the fruit!

After dinner I typically have work to do, so I go up to my office and I tell myself, If I get 2 hours of solid work done, I’m allowed to go make my mug cake, and then I can eat it and relax for a little while before bed.

If this isn’t motivation to get work done, I don’t know what is!

I’ve been toying around with some different ideas on how I can change this mug cake up to make different combo’s of flavors, so don’t be surprised if this shows up again on the blog soon but in a different way!

So, got 5 minutes to spare?

It’s MUG CAKE TIME!

5.0 from 1 reviews
1-Minute Banana Split Mug Cake (Gluten Free!)
 
Prep time
Cook time
Total time
 
Serves: 1
Ingredients
  • 1 Tablespoon Coconut Flour
  • 1 Tablespoon Chocolate Protein Powder (I use North Coast Naturals)
  • 1 Tablespoon Peanut Flour (or more Coconut Flour, I use PB2)
  • 2 teaspoons Ground Flaxseed
  • ½ teaspoon baking powder
  • 2 packets stevia (or 1 Tablespoon other sweetener - i.e. honey, maple syrup, coconut palm sugar)
  • 1 teaspoon raw cocoa powder
  • 2 Tablespoons egg whites, or 1-egg white
  • 2 Tablespoons unsweetened almond milk (or milk of choice)
  • ¼ cup mashed banana
  • + Whatever toppings your heart desires! (I love PB & Co Dark Chocolate Dreams & Strawberries!)
Instructions
  1. In a large mug combine the dry ingredients - mix well to eliminate clumps.
  2. In a small bowl mash banana and add in egg whites and almond milk, stir well (this might be a little clumpy still because of the banana, and that's ok!)
  3. Mix the wet into the dry and stir well.
  4. Cover the mug with saran wrap or another lid of choice and microwave on high for 1-minute.
  5. Remove mug from microwave and either eat right out of the mug or tip over onto a plate.
  6. Cover with whatever toppings you desire - peanut butter, melted dark chocolate, fruit, nuts, etc.
  7. Devour!
Notes
Nutritional values do not include toppings - just the cake itself.
Nutritional Information
Serving size: 1 mug cake Calories: 168 kcal Fat: 3g Carbohydrates: 20g Sugar: 6g Fiber: 7g Protein: 18g

Christal

Nutritionist in the Kitch

Author: Christal Sczebel

Christal is the creator of Nutrition in the Kitch. She's a Certified Nutritional Consultant, twice published author, gluten and dairy free recipe developer, food photographer, speaker, wife, and mama. Christal loves good food, all things wellness, and loves to travel. Her wellness philosophy is centred around balance and sustainable health, life's way too short for boring diets and restriction!

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  • Wow, I’ve made this before and it was so good. Tonight I made it with a few variations though: vanilla instead of chocolate protein, omitted the cacao powder, used unsweetened vanilla almond milk, added some cinnamon and a pinch of nutmeg. In the bottom of the mug I put some diced pear mixed in a bit more Stevia, turned it out when it was cooked and drizzled over some Greek yoghurt, and OMG! It took an amazing dessert to a whole other level, it was like the most delicious moist apple (but pear) tea cake I’ve ever had!! But HEALTHY!!! Loved!!! Thank you for this recipe xx

  • Looks perfect, I Love banana split anything! I think I should start buying PB2 that may control me from eating all my nut butters by the spoonful!!! 🙂

    • Yes! I still eat peanut butter by the spoonful, but the PB2 works great in smoothies and baking like this! 🙂

  • Wow! You’ve done it again! Shame I don’t have a microwave…or PB2…or coconut flour *sigh* I did order PB2 from iHerb, but my order still hasn’t arrived, seven weeks later.
    BUT if I ever do get the supplies to make this little cup’o’deliciousness, I shall be one lucky gal! You can always cook them in the oven too, it just takes longer, so maybe pop it in the oven AS you’re getting stuff done, and by the time you’re done – it’s ready! 😀 You’re using ALL the good things in this as well, I might have to try and come up with my own little combo 🙂
    Happy Thursday! Apparently, it’s the international Less salt-More herb day, and now you know! 😛

    • Lol! Shoot! Weird too, I wonder why you’ve been waiting for so long for the PB2! Yes, the great thing about this recipe is there’s so much versatility in what you can do! I did one the other night loaded with blueberries – so yummy!!