Microwave Mug Muffins

(vegan-possible, gluten-free)

The concept of a powdered muffin mix that could be stored in the pantry and quickly baked into a muffin in a ceramic mug with only water and microwave time has been floating around the Internet for a while. I developed my own version of the mug muffin mix a couple of years ago for my son who needed more protein, fiber, and calories in his diet and had grown tired of standard breakfast fare. My recipes for the mug muffins are all gluten free, vegan-possible, lower in sugar than most recipes, and higher in fiber and protein. Be forewarned, the full mug recipe is over 300 calories per muffin, so these are not meant as a low-calorie snack. Nonetheless, the volume (and therefore the calories) can be cut in half by using only half the mix in the recipe. If the half muffin is not enough of a breakfast, top it with chopped fruit, such as strawberries, blueberries, or bananas. I leave it to the student to experiment.

I have tweaked my original recipe and improved my documentation. Hopefully, the recipe should now be easier to mix together without having to count out tablespoon after tablespoon after tablespoon of ingredients.

After making up a large quantity of the mix ahead of time, I found I can parcel it out into half-cup or quarter-cup servings in sealable snack bags and take them with me when I travel. All I need is a mug, a spoon, a microwave oven, and water. Try it yourself. And if you don’t have any of those things, you need to find a better hotel.

INGREDIENTS

Basic Mix

• 12 tablespoons (¾ cup) almond flour
• 8 tablespoons (½ cup) gluten-free baking flour
• 4 tablespoons (¼ cup) golden flaxseed meal
• 2 tablespoons tapioca starch
• 2 tablespoons milk powder (nonfat dry dairy milk or soy milk)
• 2 tablespoons white granulated sugar
• 1 tablespoon baking powder
• ¼ teaspoon xanthan gum
• ⅛ teaspoon salt
• water

Pecan Coffee Cake (add to Basic Mix)

• 1 teaspoon cinnamon
• ½ teaspoon cardamom
• ⅓ cup ground pecans

Cinnamon Raisin (add to Basic Mix)

• 2 teaspoons cinnamon
• 1/3 cup raisins

Chocolate Chocolate Chip (add to Basic Mix)

• 2 tablespoons cocoa powder
• 1/3 cup chocolate chips

Carob Banana (add to Basic Mix)

• 2 tablespoons carob powder
• 1/3 cup dried banana chips (ground up to into small pieces)

INSTRUCTIONS

1. Whisk together dry ingredients (Basic Mix plus additional ingredients).
2. Add one half cup mix to 3 tablespoons water in a microwave safe mug. Mix thoroughly with a spoon until mixture is smooth. Microwave at full power for 1½ to 2 minutes.

Makes 4.5 servings.

NUTRITIONAL INFORMATION

Coffee Cake Mug Muffin: 301 calories, 17g fat, 5g fiber, 8g protein

Cinnamon Raisin Mug Muffin: 271 calories, 10.5g fat, 5g fiber, 7.5g protein