If you're living the Keto lifestyle and find yourself in need of a quick treat, mug cakes are just the ticket.
These low carb chocolate and peanut butter desserts are an easy alternative to sugary desserts that I have sworn off. I have always loved chocolate and peanut butter together but I also love them standing alone.
So, posting two of my favorite mug cakes together sounded like a match made in Keto Heaven.
The longer that I stay away from carbs the less I want them. But, now that the days are shorter and much colder I find myself craving more comfort foods.
If you need some ideas for comfort food check out The 15 Fantastic Comfort Foods post...
Back to the chocolate...
Being on the Keto Diet doesn't mean that you have to eschew chocolate. In fact, studies show that dark chocolate can be really good for you because of all of the antioxidant properties. But dark chocolate cocoa powder alone won't do the trick because it's so bitter on it's own.
What we don't want are the high carb versions that will instantly show up on the seat of our pants.
And, in my opinion erythritol is the best no carb sweetener on the market. It doesn't have the nasty side effects or aftertaste that some of the products of yesteryear do. Plus, the Keto Diet craze has opened up the market and it costs half of what it did this time last year.
It's not "cheap" but you can get a lot more for your dollar than when it was first discovered.
I know, it's hard to believe that a chocolate dessert can be good for you and still taste delicious. But it's true. We just have to go about it the right way.
We have been misguided about food for so long that it's normal to be skeptical. I know I was. But the benefits of the Keto Diet have changed the way that my whole family eats for the better.
We are all healthier and have learned soooooo much about food this year.
Make sure you have all of the dry ingredients measured out and mixed before adding the wet ingredients to make it easier to combine...
A word about peanut butter...
Make sure that you are using all natural, no sugar added peanut butter. It took me a while to get used to it because of the consistency but it's so much better for you than the sugary stuff.
If yours is really oily on top, mix it up and store it in the fridge for a while before using it.
Don't worry, this easy Keto dessert won't blow your net carbs for the day.
Enjoy and don't forget to check out the recipe notes for topping ideas....mmm
The recipe for Keto Whipped Cream takes just minutes to throw together.
Chocolate & Coconut Mug Cake
Super Easy Mug Cake with Chocolate and Coconut
- 2 heaping tablespoon almond flour 16 g / 0.6 oz
- 2 tablespoon shredded unsweetened coconut (12 g/ 0.4 oz)
- 1 tablespoon Cocoa Powder (unsweetened) unsweetened (5 g / 0.2 oz)
- ⅛ teaspoon baking soda
- 2 tablespoon Erythritol or Swerve or other healthy low-carb sweetener (20 g / 0.7 oz)
- 1 large egg
- 1 tablespoon coconut oil or butter melted
- 3-5 drops liquid stevia Chocolate Stevia if you have it
- Place all the dry ingredients in a mug or a ramekin and combine well.
- Add the egg, coconut oil and stevia and mix well using a fork.
- Microwave on high for 70-90 seconds.
- (If you want to cook the mug cake in a regular oven, or you don’t have a microwave, I suggest you make 4-8 servings at once. Preheat the oven to 350 °F and cook for about 12-15 minutes or until cooked in the center.
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Easy 4 Ingedient Peanut Butter Mug Cake
Keto Peanut Butter Mug Cake
- Put all ingredients into an oversized, microwave-safe mug (melt coconut oil if it is not liquid might take about 3 seconds in microwave). See the post about using baking powder and how to make this cake fluffy.
- Use a fork or whisk to thoroughly mix ingredients (until batter is smooth)
- Microwave for about 1 minute.
- Let cake cool a few minutes
- Eat. Rejoice in not missing carbs AT ALL.
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Don't be afraid to experiment!
Mug cake recipes are fairly forgiving in terms of additions so if you want to add a little mint, peanut butter, sugar free chocolate chips, cocoa nibs or nuts to the mix go ahead.
This recipe calls for either coconut oil or butter but I prefer butter in this one. You can use whatever you like.
While I really like Almond flour, if you have trouble with nuts you could substitute coconut flour, although I am not sure of the ratio difference. It tends to be a bit drier.
If you love chocolate and are new to the Keto Diet don't despair...
Low carb dessert recipes are just as satisfying as the high calorie sugar loaded versions. I am not trying to blow smoke here.
I won't try to tell you that they are the same as your favorite ice cream, rich chocolate pudding or traditional chocolate mousse. But they also won't make you gain a bunch of weight or make you sick.
There are an endless supply of chocolate desserts that are under 6 grams of carbs.
I have a little bit of a sweet tooth and when I started the Keto adventure I would have never guessed how many chocolate desserts there would be to choose from.
Peanut butter will help you get your macros...
Peanut butter has always been one of my favorite treats.
And, I was in love with the peanut butter & chocolate combination for as long as I can remember.
But, when I started the Keto Diet I was sure that peanut butter would be off the menu for me. Luckily, all natural and sugar free peanut butter helps me get more fat into my diet so that I can stay on track ( it sounds so weird to say I have trouble getting enough fat). I have struggled with this for a while and am glad to know that eating peanut butter helps me with my goals.
So eat it guilt free....is this the best diet ever or what?
Because of the Keto Diet and all of it's amazing benefits I can enjoy dairy again...
I have been lactose intolerant for my entire life and the Keto Diet has all but healed my symptoms. When my body was always overloaded with sugar (carbs) I just couldn't handle any excess from dairy products (lactose).
You still won't find me drinking a big 'ole glass of cow juice but heavy whipping cream, cheese and even soft cheeses are back on the table for me.
I honestly can't believe how Keto Friendly food has healed my body from the inside out. Dairy products used to give me (being polite here) really bad gastronomic problems, along with acne and even cysts behind my ears. ( I know ewww)
I thought it was just adult acne and hormones but as soon as I started the Keto Diet my skin started to clear up. Even when I started adding dairy back into my diet I was on the lookout for issues....
They never reappeared. I have only been Keto for a month or so and I am amazed. I know, I know, everyone is different but this has honestly been the best lifestyle change that I have made in years.
I still have cheat days and I don't count my macros like I should but even lazy Keto has mad a huge difference for me.
The pounds are not melting off of my like they did for Thom but women tend to lose inches before pounds.
Make sure you have all of the ingredients that you need...
For the best Keto shopping list check out this list.
The Keto Diet Makes it Easy to Keep Your Cravings in Check...
I know that I have gone on and on about how many chocolate dessert recipes there are out there to enjoy. But, when you start living the Keto Lifestyle you won't have the same chocolate cravings that you used to.
This seem like a pretty big claim but it's true. I was once a disbeliever and had just couldn't grasp at how drastically my cravings would drop.
When I was a kid my Mom owned a store where I would pick up my morning breakfast...donuts. I would also carry Reese's and Pepsi in my purse for a mid morning snack. No, I wasn't a fat kid. In fact, I was really thin.
Fast forward twenty years- If I eat a grape you can see it on my butt. I can exercise but I am still "thick". No diet worked until I found the Keto Lifestyle and I have dropped 4 more pounds this week alone.
I am making it a journey and don't want to say..."I can't eat that" when offered a treat. I would rather just say no thanks and go about my day knowing that I am making healthier choices for myself.
Are you viewing the Keto Lifestyle as a diet or a choice to eat healthier? I would love to hear what you guys have to say.