A Keto mug cake can be comfort food, dessert or even breakfast. The Keto Peanut Butter Mug Cake is a fantastic addition to any part of your day.
What's one of the best parts about this single serving, low carb dessert? Besides being delicious and curbing your carb cravings, it only takes about two minutes to make. You can't do much better than that.
Recipe Tip: Mix PB Coconut Flour & Eggs First
The Keto Peanut Butter Mug Cake recipe seems a little weird at first because there is nothing like flour in it. No almond flour, no coconut flour....
There is such a thing as peanut flour, but to make it requires that they "de-fat" the peanuts so that you can grind them and not end up with peanut butter.
So the peanut butter is both part of the fat and the flour.
What you going to want to do is melt the coconut oil (if it is not liquid) and then vigorously it together with the peanut butter and egg.
Then add the baking powder and erythritol and mix only until it is mixed.
The reason for this is that baking powder starts to react as soon as it gets wet, and if you have the baking powder in for all of the stirring, by the time you get the peanut butter and eggs thoroughly mixed you will also stir out all of the carbon dioxide bubbles, and your mug cake won't rise as much.
Nutrition Tip: Peanut Oil
The oil in peanut butter is the healthy kind, but you should avoid the peanut oil that you buy in a bottle.
What? I know....
You might wonder how that could be and that does seem odd, but there is a huge difference.
The oil in peanut butter is just the oil as it naturally occurs in the peanut.
The peanut oil in the bottle at the store is separated from the rest of the peanut using heat and solvents.
The residue of the solvents then makes the peanut oil smells bad so they add peanut perfume to mask the solvent smell. EWWWW.
Peanut oil that is produced this way is inflammatory and just kind of gross to think of.
I explain more about in my Post about Healthy Fat.
One caveat, you can buy cold pressed peanut oil if you want that flavor, but it's pricey.
Peanuts, Peanut Butter & Keto
At our house we love peanuts and peanut butter.
Brandy and Ada sometimes just eat peanut butter by the scoop, and a small bowl of peanuts is my nightly TV snack.
Peanuts and peanut butter - that is made from just ground peanuts - are not a perfect Keto food like an avocado, but they are pretty close.
The calories in peanuts are 76% from fat, about 17% protein, and about 7% from carbs.
In one tablespoon of peanut there are 1.4 grams of dietary fiber.
And best of all, Peanuts taste great. That is why we use them in tons of recipes like:
More Healthy Recipes to Love:
Keto Peanut Butter Mug Cake
Ingredients
- 3 tablespoon Natural Peanut Butter
- 1 tablespoon Allulose
- 1 large egg
- ½ tablespoon coconut oil
- ½ teaspoon baking powder
Instructions
- 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.
Notes
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Nutrition
Nutrition information is provided as a courtesy and we strive to be accurate. I am pretty sure on this one but feel free to check my work.
Mug cakes are among the easiest and most delicious Keto things you can make and there are more great mug cake recipes at CITM.
Cinnabon Mug Cake with Cream Cheese & Butter Frosting
At Castle in the Mountains we are always adding great new stuff.
We have great recipes here.
Tips and Tricks on how to make the Keto Lifestyle work for you.
Here at Castle in the Mountains we know that Keto can be easy, healthy and delicious. That's why we do this.
Keto on and Live Well,
Thom Collins
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