We eat a lot of eggs around here on a regular, however, sometimes one just has to have a piece of bread, a muffin, or a pancake to break up the monotony.
Eggs do help though, because you have to have a binder, plus, it adds the needed protein for your daily macros. What are macros? That is short for macro-nutrients such as protein, fat, and carbohydrates. There are 6 grams of protein in an egg, 0 carbs, and 5 grams of fat for example.
The secret is, when following a Keto or Paleo diet for that matter, you have to use nut flours to stay low carb. Take one minute Keto bread for example. It uses coconut flour and almond flour combined with an egg, some coconut oil and a smidge of baking powder.
Even with all that (made in a coffee mug no less) it only has 1g net carbs per serving! Granted, a serving is 2 of the 4 slices this recipe yields, yet here you are, eating bread like a normal person! Personally, I was in heaven when I discovered this because a) almond flour is expensive and this takes very little and b) it allows me to complete a meal like breakfast and feel human again!
Here I will show you how fast and easy it is to make one minute keto bread.
Combine these ingredients in a mug. Once mixed, work to flatten the top a bit, microwave 90 seconds to one minute. Let cool, slice into four rounds and then toast in a toaster oven for optimum enjoyment.
- 1Tbsp Coconut flour
- 1/4 Cup Almond flour
- 1 Tbsp Coconut oil
- 1/4 Tsp baking powder
- 1 egg
That’s it! Top with cream cheese, butter, an egg and bacon or salami, whatever your low carb favorite topping is. Want the rest of the nutrition info? Fine, per serving, 17 grams of fat, 6.5 grams of protein, and only 160 calories! Pair that with a scrambled egg, 4 slices of hard salami, and a chunk of chedder/colby jack cheese and you have a lovely breakfast indeed.
Now, what about dessert?
I have lots of mug recipes for that too, my fav being this low carb, one minute chocolate mug cake because….chocolate!!!
This special mug cake delivers on taste and totally satisfy’s that sweet, chocolate craving and here’s a bonus…they are so healthy, you can even eat them for breakfast!
Sugar-free, paleo, keto, vegan, dairy free, and gluten free, label it however you want, I just call it delicious! Here is how you get your dessert fix in a hurry:
Ingredients: 1 scoop of protein powder
1/2 tsp baking powder
1T coconut flour
1 T granulated sweetener of choice*
1 T cocoa powder
1 Lg egg or 1/4 C liquid egg whites (see notes for Vegan option)
1/4 C milk of choice (I used unsweetened cashew milk)
Enjoy Life brand chocolate chips to top (optional)
Instructions:
Grease a microwave safe bowl with coconut oil cooking spray and add the protein powder, baking powder, coconut flour, sweetener of choice, cocoa powder and mix well with a fork.
Add the egg /whites and mix into the dry mixture. Add the milk of choice-if batter is to crumbly, continue adding milk until a very thick batter is formed. Top with chocolate chips and microwave for 60 seconds, or until just cooked in the center.
Notes:
*Omit the sweetener if your protein powder is sweetened.
- For the Vegan option, you won’t need a flax egg/egg substitute-just omit and slowly add milk of choice until batter is thick.
- I use Pyure brand baking blend Stevia for my baked goods.
Can food cooked in a mug in a microwave really be classified as baking?
Sure! While most of us think of baking in the traditional sense using an oven, microwaves and the magic of science do the same thing with the correct ingredients and produce incredible results!
Now that you know how to “bake” something tasty in the microwave, go out and experiment with your favorite ingredients. These options are perfect of us busy (lazy) people who can’t be bothered with the time and long list of ingredients needed for an oven baked treat.
Pinterest is a veritable gold mine when it comes to one minute mug recipes. I have a few on my own board, yet a quick search will yield tons of results. I can admit that I am not the best cook, so I copy the recipes that others pin, then adjust to my needs. I may substitute ingredients, change cooking times, or whatever is necessary to make them my own.
I hope you’ve learned something here and are excited to try this method yourself. Bon appetit!
