Low calorie PB Banana Mug Cake

Healthy banana mug cake dessert recipe with only five ingredients

Like any regular human being, I love cake. Any cake. All cake. Just cake in general. I’ve always thoroughly enjoyed baking and experimenting with creating my own recipes. Although, before I decided to change my eating habits for the better, cake wasn’t even something I ate all too often. But it’s always been something that I thoroughly enjoyed eating. So the concept of a mug cake recipe seemed extra appealing to me. I mean, you get to enjoy that great cake flavour with minimal washing up. The concept sounds like perfection if you ask me!

But you know what it’s like, as soon as you tell yourself you can’t have something, it’s all you want. So of course, the second I began a strict 1200-calorie eating plan in a bid to lose weight, I found myself having strange cravings for cake – usually past 9pm while binge watching bad tv shows. I’m the kind of person that can’t have bad food in the house when I’m trying to lose weight, let alone a family size cake. So I began looking for a solution to cure my cake cravings without completely falling off the wagon, so to speak. I also wanted to create something that would provide my body with the nutrition it craves (and deserves).

Enter one-serve, clean desserts that are healthy enough for breakfast!

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I found an abundance of one serve mug cake recipes on Pinterest searches, but most of the recipes that appealed to me still contained all the high-calorie naughties that make cakes so delicious (think butter, sugar, chocolate chips, white flour). I couldn’t believe my eyes when I read these recipes. Some called for up to three tablespoons of butter for a one person serving. While some of the so-called “healthy” mug cake recipes just subbed that out for coconut oil – which still has the same energy content. I knew I had to get creative to get this dessert to be nutritious and delicious, but also relatively low in energy.

If you haven’t jumped on the powdered peanut butter wagon yet and you’re trying to lose weight, I would definitely recommend you do so immediately. This ingredient is perfect for dessert recipes. It’s also fabulous with oatmeal, in smoothies and even just on toast or rice cakes. This game-changer has still got that great PB taste but it’s FAR lower in calories than regular peanut butter because it has about 85 percent less fat.

Yes, the fats in peanut butter are mostly beneficial. But traditional peanut butter is extremely energy-dense and can get in the way of weight loss if you’re eating too much. Powdered peanut butter also boasts a decent amount of protein. I use it in place of flour in this recipe, making the mug cake lower in simple carbohydrates and more filling.

So after a few attempts here’s my favourite, tummy-lovin’ version of a one serve dessert, minus those less-than-healthy traditional cake ingredients. This mug cake recipe is so nutritious you can even eat it for breakfast!

PB Banana Mug Cake
Serves 1
An easy and nutritious banana mug cake dessert that's healthy enough for breakfast.
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Prep Time
1 min
Cook Time
1 min
Total Time
2 min
Prep Time
1 min
Cook Time
1 min
Total Time
2 min
Ingredients
  1. 1 large banana
  2. 1 egg
  3. 2 Tbsp powdered peanut butter (PB2)
  4. 1 Tbsp coconut flour (or wholemeal, oat, almond)
  5. 1/2 tspn baking soda
  6. Optional: honey and walnuts to top
Instructions
  1. With a fork, mash banana in a large mug.
  2. Crack egg into mug and stir into mashed banana.
  3. Add powdered peanut butter, flour and baking soda.
  4. Stir with fork until completely combined.
  5. If mixture is too thick, add a splash of water or milk.
  6. Microwave for 1 minute, or until cooked through.
  7. Optionally, top with honey and/or walnuts
Notes
  1. Powdered peanut butter can also be replaced with more flour or protein powder.
Sarah in Shape http://www.sarahinshape.com/
Let’s chat below! Are you a fan of one-serve desserts? What desserts would you like me to experiment with to find a healthier version of?

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