Sugar Free Low Carb Keto Peanut Butter Mug Cake

This 1-Minute Sugar-Free Keto Peanut Butter Mug Cake is a scrumptious and simple low carb, grain free and gluten free deal with any day of the week!

Wholesome Single-Serving Gluten-Free Mug Cake  (Microwave, Air Fryer or Common Oven)

For those who’re a peanut butter lover with a severe candy tooth, this wholesome mug cake is about to turn out to be your favourite dessert.

This Sugar-Free Low-Carb Peanut Butter Mug Cake is:

• Keto pleasant
• Gluten-free
• Grain-free
• Single serving
• Prepared in minutes
• Made in a espresso mug or small bowl
• Blood sugar acutely aware

And the most effective half? It satisfies candy cravings with out sending you again into the pantry for “just a bit bit extra.”

I first printed this keto mug cake recipe practically 10 years in the past. Again then I used to be deep into basic high-fat keto recipes. And whereas that method works fantastically for many individuals, particularly at first, issues change in midlife.

For those who’re right here now, you most likely already know that.

I’m Brenda Bennett, founding father of Sugar Free Mother and creator of the Midlife Macros™ Methodology, and this up to date model displays what I educate today- reasonable fats, larger protein, and intentional elements that assist steadiness blood sugar for long-term well being.

Let’s replace this basic.

Why This Peanut Butter Mug Cake Nonetheless Works (10 Years Later)

When candy cravings hit, they hit quick. And the error most individuals make?

They seize one thing that doesn’t really fulfill them.

You eat it. You’re nonetheless unhappy.

You return for one thing else. And earlier than you understand it, your calorie consumption doubled.

That’s the place peanut butter shines.

Pure peanut butter offers:

• Wholesome fat
• Protein
• Deep peanut butter taste
• Satiety that really sticks

However right here’s what I educate inside my Sugar Free Mother Tribe membership and weekly Midlife Macro meal plans:

Portion issues and balancing fats issues in midlife.

This single serving peanut butter cake provides you the flavour and luxury of a full-size cake with out turning into an all-night grazing state of affairs.

Why Coconut Flour As a substitute of Almond Flour?

You’ll discover I exploit coconut flour as a substitute of almond flour right here.

Coconut flour:

• Is larger fiber
• Decrease internet carb
• Extra absorbent
• Helps the cake rise correctly in a microwave-safe mug

Almond flour works in a different way and would require a full recipe adjustment. Oat flour is just not really helpful for keto life-style or low-carb meals.

Find out how to Make This Wholesome Mug Cake

You may make this in:

• A microwave oven
• An air fryer
• A daily oven

Select what works greatest for you.

Microwave Methodology (Quickest Possibility)

1. Microwave peanut butter for 20–30 seconds to melt.
2. In a small bowl or giant mug, combine peanut butter with remaining elements till easy cake batter kinds.
3. Pour into greased microwave-safe mug or ramekin.
4. Cook dinner on full microwave energy for 60 seconds.
5. Test middle with a toothpick.

If the middle remains to be moist, prepare dinner an extra 15–20 seconds relying in your microwave energy.

Cooking time varies barely based mostly on mug dimension and microwave oven power.

Let cool barely earlier than consuming.

Air Fryer Methodology (Higher Texture)

For those who’ve by no means tried air frying a mug cake- this may turn out to be your favourite technique.

• Preheat air fryer to 320°F
• Place crammed ramekin inside
• Cook dinner 6–8 minutes
• Test middle for doneness

This creates a extra even cake rise and comparable texture to a conventional peanut butter cake.

Common Oven Methodology 

If making multiple:

• Preheat oven to 350°F
• Bake 10–Quarter-hour
• Toothpick in middle ought to come out clear

It’s also possible to double the complete recipe and bake in a small dish for a barely bigger cake.

Midlife Macro Swap: Peanut Butter Powder Model

For those who’re following my Midlife Macros™ Methodology, this swap lowers fats and will increase protein whereas conserving that peanut butter taste.

As a substitute of:

1 tablespoon pure peanut butter

Use:

It’s possible you’ll want an additional tablespoon almond milk to keep up comparable texture.

Why this works for midlife:

• Decrease fats consumption on deficit days
• Increased protein per calorie
• Nonetheless balances blood sugar
• Simpler to remain inside each day macros

That is particularly useful for ladies over 40 who discover weight acquire regardless of staying low carb and/or keto.

Basic high-fat keto recipes will not be “improper.” However in midlife, we frequently want somewhat bit extra technique.

Can I Use Almond Butter?

Sure. Almond butter works fantastically for a barely milder taste.

Can I Use Dairy Milk?

You’ll be able to, however almond milk retains it decrease carb.

Why Didn’t My Cake Rise?

Make sure that baking powder is recent and also you don’t overmix the cake batter.

Can I Make This Nut-Free?

Use sunflower seed butter and swap almond milk for coconut milk.

Ten years in the past, I might have instructed you extra fats was all the time higher.

At the moment, as a licensed dietary remedy practitioner, keto coach, and life coach for ladies in midlife, I educate steadiness.

We give attention to:

• Nutrient-dense complete meals
• Excessive protein
• Average fats
• Intentional parts
• Lengthy-term well being

This recipe now suits fantastically into my weekly Midlife Macro meal plans contained in the Sugar Free Mother Tribe neighborhood.

As a result of dessert isn’t the issue.

Lack of construction is. And a wholesome single serving mug cake like this offers you construction.

For those who’re a peanut butter lover with candy cravings, this keto mug cake recipe is without doubt one of the best methods to remain on observe.

It’s:

• A wholesome mug cake
• A low carb mug cake
• A gluten-free mug cake
• A fast keto dessert
• A single serving answer
• Excellent for particular events or only a random Tuesday

And whether or not you employ pure peanut butter or peanut butter powder, you’re selecting intention over impulse.

That’s the distinction.