Low-Carb Mug Muffins & Cakes

Going low carb isn’t always the easy thing to do, but when we can whip together something that mimics a muffin or cake, it makes the journey easier and more enjoyable. Here are a few recipes I like throwing together while I round out my daily meals.

Keto Mug Muffin

This simple, low carb recipe is easy to make and pair with a dinner, where bread would traditionally be served. 
Prep Time5 mins
Cook Time2 mins
Total Time7 mins
Course: Side
Keyword: Keto, Low carb
Servings: 1

Ingredients

  • 1/3 cup almond flour
  • 1/2 tsp baking soda
  • 1 pinch sea salt
  • 3 seconds avocado spray

Instructions

  • Spray the mug with avocado spray. 
  • Add all remaining ingredients and whisk together in the mug.
  • Microwave for 90 seconds, or until set.
  • Let cool 1-2 minutes before slicing. Slice into 3-4 pieces. 

Nutty Mug Muffin

Add a little comfort to a traditional keto muffin by adding your favorite nut butter. 
Course: Side
Keyword: Bread, Keto, Low carb, Low sugar, Side, Snack
Servings: 1
Author: Kelly, Diabetic Dietitian

Ingredients

  • 1 tbsp favorite nut butter, like macadamia nut butter
  • 1 egg large
  • 1 tbsp coconut flour
  • 1 pinch sea salt
  • 1/4 tsp baking soda
  • 2 drops liquid stevia (optional)

Instructions

  • Spray the lining of a mug with avocado spray. 
  • Mix together the dry ingredients with a fork. 
  • Mix in the wet. 
  • Cook for 45 seconds to 1 minute. 

Chocolate Mug Cake

Made with almonds and cocoa, combining a good taste and texture for a single treat. 
Prep Time2 mins
Cook Time1 min
Total Time3 mins
Course: Dessert
Keyword: Low carb
Servings: 1
Author: Kelly, Diabetic Dietitian

Ingredients

  • 2 tbsp almond flour
  • 1 tbsp cocoa powder
  • 1 tbsp Swerve (or 2-3 drops of stevia)
  • 1/4 tsp baking powder
  • 1 tbsp mayonnaise avocado oil based
  • 1 large egg yolk
  • 1 tsp water

Instructions

  • Spray the lining of a mug with avocado oil.
  • Mix dry ingredients in a mug with a fork.
  • Mix in all the wet ingredients and let sit for a minute or 2.
  • Heat in microwave for 50 seconds. Temp may vary depending on the microwave. 

Keto Smoothie Inspo

I’ve been consuming a smoothie most days of the week since the new year, and I’m finding to improve my appetite, blood sugar, and energy levels the most, I need to stick to a pretty low-carb recipe. The recipes I’ve organized here suit my needs, and perhaps yours too. Let me know which recipe you like the most!

Cocoa Cinnamon Smoothie

Low carb, keto-friendly, high protein. 
8 mins
Course: Breakfast
Keyword: HIgh protein, Keto, Low carb
Servings: 1
Author: Kelly, Diabetic Dietitian

Ingredients

  • 1 tbsp cocoa powder organic
  • 1 tbsp cinnamon
  • 3 scoops collagen peptides
  • 1/2 cup avocado, frozen, cubed
  • 12 oz water
  • 5 cubes ice
  • 1 pinch sea salt
  • 6 drops liquid stevia

Instructions

  • Mix all the above in a blender until smooth. 

KSW Vanilla Coconut Smoothie

Low carb, but full of protein, fiber, and flavor. Appealing to satiate a strong appetite and fuel weight loss and blood sugar control. 
Prep Time8 mins
Course: Breakfast
Keyword: HIgh protein, Keto, Low carb, Low sugar
Servings: 1
Author: Kelly, Diabetic Dietitian

Ingredients

  • 3 scoops collagen peptides
  • 4 oz water
  • 5` ice cubes
  • 1/2 cup coconut milk
  • 1 tbsp coconut butter Add at the end of blending
  • 1 tbsp Vanilla MCT oil
  • 3 drops liquid stevia
  • 1 pinch sea salt
  • 1/2 tsp vanilla extract

Instructions

  • Mix all the above in a blender until smooth.

KSW Ginger Smoothie

Creamy, green and full of nutrition. The high protein content of these smoothies are favorable for blood sugar control and satiety. 
Prep Time8 mins
Keyword: HIgh protein, Keto, Low carb
Servings: 1
Author: Kelly, Diabetic Dietitian

Ingredients

  • 1 squeezed lime, fresh
  • 1/2 tsp ginger
  • 1 cup kale
  • 1 tsp matcha powder I get mine from Costco
  • 1 cup coconut milk, full fat
  • 1 pinch sea salt
  • 5 ice cubes
  • 1/2 cup cucumber
  • 3 scoops collagen peptides

Instructions

  • Mix all the above in a blender until smooth.

Blood Sugar Friendly Fat Bombs

Keto is trending and I am enjoying the ride. I’ve always been low carb, but in the last year I have been increasing my fat and moderating my carbohydrates and protein intake. Why? I want and deserve steady blood sugar control and this way of eating is proving to work for me, and as an added bonus I am leaning out. As someone with type 1 diabetes, I have to calculate everything that goes into my mouth and marry it with insulin. It’s a challenge, some days breezier than others, but since eating a fat dominant diet and toying with intermittent fasting (usually just 13 hours overnight) it’s been even easier to go about my life without blood sugar spikes or drops getting in my way. This path isn’t for everyone, but if a ketogenic diet is something you are interested in, make blood sugar control the target and goal. Above all, listen to your body and intuition to decide if it’s fitting or not.

This month I have been whipping up the below recipe and pairing it with my lunch or dinner. It’s delicious and my toddler Declan has been asking for “coconut balls” daily. This recipe was inspired by the blogger over at Empowered Sustenance. 

KSW Fat Bombs:

INSTRUCTIONS
  1. Start with soft coconut butter. If mine is solid, I will remove the lid from the coconut butter jar and microwave it for 30 seconds.
  2. Line a baking sheet with parchment paper or use a cupcake tray. I have a mini cupcake tray and they are perfect for making this recipe into bite-sized balls.
  3. In a bowl, combine the coconut butter and collagen. Add the honey.
  4. Add the coconut oil, and if you find the recipe to be too solid, feel comfortable adding another teaspoon of coconut oil.
  5. Add the vanilla and a pinch of salt.
  6. Using a spoon create small balls and place them on the baking sheet or individually in a cupcake tray. Place in the fridge for 30 minutes before eating.

 

Related Topics:

What Are Amino Acids And Why Are They Good For You?

Who Should Try the Keto Diet?