Sugar Free Low Carb Keto Peanut Butter Mug Muffin

In case you are searching for a filling, fast, fiber crammed, stuffed with protein, low carb, breakfast that can hold you full until lunch, this keto peanut butter mug muffin for you! Made with floor flax, sugar free powdered peanut butter, coconut flour and an egg and it makes an incredible breakfast that won’t go away you starvation inside an hour.

Sugar Free Peanut Butter Mug Muffin

This sugar free Peanut Butter Muffin or wholesome mug cake, no matter you wish to name it, is the reply to a busy individual’s dream for a wholesome breakfast in minutes! 

This keto mug cake recipe takes me all the way in which again to 2013 and actually, I’m nonetheless happy with it.

Earlier than vitamin faculty. Earlier than making sugar free, scrumptious low carb recipes then keto recipes. 

Earlier than speaking about hormones, perimenopause, or midlife metabolism.

Earlier than “high-protein keto desserts” turned a factor.

I created this Sugar Free Low Carb Keto Peanut Butter Mug Muffin as a result of I wished one thing easy, heat, satisfying, and intentional. One thing that may hit the spot with out sending me again for seconds… or thirds.

And right here we’re, greater than a decade later, and this straightforward recipe for a bit of mug muffin nonetheless works even higher now that I perceive why.

At the moment I’m updating this submit barely including new photographs however left a number of the older ones so you possibly can see how I’ve improved.

Updating to not overhaul it, however to carry it into alignment with what I now train about midlife macros, blood sugar stability, protein consumption, and hormone support-especially for ladies in perimenopause and menopause.

Why Mug Muffins Nonetheless Matter (Particularly in Midlife)

If you happen to’ve adopted me for any size of time, you realize I’m an enormous believer in single-serve recipes and I additionally actually love a gluten-free mug cake that may fulfill a candy tooth quick. 

Not as a result of we lack willpower.

Not as a result of meals is “dangerous.”

However as a result of determination fatigue and stress are actual,particularly in midlife.

A keto mug muffin:

• removes portion guesswork
• satisfies candy cravings with out overeating
• helps consistency as a substitute of perfection
• matches right into a midlife macros low carb or keto way of life
• and helps stop the “I already blew it” mindset

That is precisely why this peanut butter mug muffin has remained one in every of my favourite keto desserts over time.

The Ingredient I Didn’t Totally Respect Again Then: Flaxseed

After I first revealed this straightforward keto peanut butter mug cake recipe, I used flaxseed meal as a result of it labored as an almond flour substitute since my youngest son has a tree nut allergy.

What I didn’t totally perceive in 2013- however completely do now- is how highly effective flaxseed is for midlife girls.

Well being Advantages of Flaxseed for Midlife Girls

• ​Flaxseed is wealthy in:Lignans, which help wholesome estrogen metabolism
• Soluble fiber, which helps stabilize blood sugar
• Omega-3 fatty acids, which help a wholesome inflammatory response by decreasing power irritation
• Light digestive help, particularly useful throughout hormonal shifts

For girls in perimenopause and menopause, flaxseed will help help:

• blood sugar regulation
• hormone stability
• satiety and fullness
• and decreased cravings

That makes this peanut butter cake mug muffin not simply sugar-free and low carb, however strategic.

Why I Use Sugar-Free Powdered Peanut Butter As an alternative

 I exploit sugar-free powdered peanut butter somewhat than conventional pure peanut butter and that selection could be very intentional.

Powdered peanut butter provides you:

• all of the peanut taste
• considerably much less fats
• fewer energy
• and a better protein-to-fat ratio

For girls in midlife, this issues.

As hormones shift, many people not thrive on ultra-high fats the way in which we might have earlier in our keto journey. As an alternative, we do higher with:

• ample protein
• reasonable fats
• secure blood sugar
• and meals (or desserts) that really feel satisfying with out being heavy

Utilizing powdered peanut butter permits this mug muffin to remain aligned with a midlife macro strategy, low carb, excessive protein and reasonable fats.

Excessive Protein Issues Extra Than Ever in Midlife

One of many largest shifts I’ve made lately is prioritizing protein, particularly for ladies over 40.

This mug muffin isn’t simply low carb- it’s additionally excessive in protein, which helps:

• help lean muscle
• enhance satiety
• scale back blood sugar swings
• and stop nighttime cravings

Protein plus fiber plus fats = calm, glad, and achieved.

That’s precisely what we would like from any meal or dessert we eat.

Texture & Taste Notes

This mug muffin has a gentle, moist texture, a really related texture to a baked muffin somewhat than a cake.

You possibly can customise it simply:

It’s extremely versatile which is why it’s nonetheless related all these years later.

Why I’m Nonetheless Sharing This Recipe Over a Decade Later

This recipe jogs my memory that:

• you possibly can evolve with out abandoning what labored
• you don’t want excessive guidelines to succeed
• and easy, intentional selections add up

I didn’t know all the pieces again then, however I knew sufficient to create one thing that helped girls keep constant.

Now, with what we find out about protein, flaxseed, blood sugar, and midlife metabolism, this Sugar Free Low Carb Keto Peanut Butter Mug Muffin is even higher.

And typically?

One heat, high-protein mug muffin actually is sufficient.

Can I Swap Powdered Peanut Butter for Peanut Flour?

Sure — however with a couple of vital notes.

Powdered peanut butter and peanut flour are related, however they’re not similar, so the outcomes shall be barely completely different.

Right here’s how they examine:

No added salt until specified

Sugar-free powdered peanut butter

• Comprised of defatted peanuts
• Calmly processed for taste
• Typically accommodates a small quantity of added salt
• Tends to be a bit smoother and extra “peanut-buttery” in style

Peanut flour

• Additionally created from defatted peanuts
• Finer and extra impartial in taste
• Barely drier and extra absorbent

Methods to Swap It Efficiently

If you happen to’re utilizing peanut flour as a substitute of powdered peanut butter:

• Use the identical quantity
• Count on a barely drier texture
• Add 1–2 teaspoons of extra liquid (water, almond milk) 
• Take into account including a pinch of salt for taste

Extra Mug Cake Recipes

Chocolate Peanut Butter Mug Cake

1 minute Chocolate Cake

Sugar Free Pink Velvet Mug Cake

Keto Cannoli Mug Cake

Sugar Free Low Carb Keto Peanut Butter Mug Muffin