Low FODMAP chocolate mug cake
I love breakfast! If I would have some more time, I would eat a different breakfast every morning. During the week, I usually eat the same breakfast, oatmeal or polenta porridge, but in the weekend I like to experiment with different things. This time, I made a low FODMAP chocolate mug cake! A super simple healthy cake that you can make in the microwave. Quick, but very tasty.
Low FODMAP chocolate mug cake variations
You can vary with a mug cake easily! I made a basic mug cake with banana, egg, oats and cacao powder, but you can also add extra ingredients to vary with your mug cake. For example:
- Scoop half of the mug cake batter in the mug. Add 1 tsp of peanut butter or low FODMAP chocolate spread and scoop the other half of the batter on top.
- Stir some low FODMAP chopped nuts through the batter, such as walnuts or pecans.
- Stir 1 tbsp chocolate chips through the batter. Dark chocolate is low FODMAP up to 30 g per serving, milk chocolate up to 20 g per serving and white chocolate up to 25 g per serving.
- Serve the mug cake with some low FODMAP fruit. Monash advises not to eat more than 150 g fruit per serving because large amounts of fruit can cause issues. Use maximum 50 g of fruit for garnish (because you already add 100 g of banana into the mug cake)
- Serve the mug cake with some lactose-free yoghurt.
Will you let me know if you have made my low FODMAP chocolate mug cake? I would love it if you would let me know what you think about the recipe by leaving a comment and a rating below. You can also share your creations with me by tagging me on Instagram @karlijnskitchen or by using the hashtag #karlijnskitchen.
A simple low FODMAP chocolate mug cake with only 5 ingredients! Prepared in 5 minuts and super yummy. Gluten-free and lactose-free
- 1 unripe banana (max. 100 gram)
- 1 egg, at room temperature
- 3 tbsp oatmeal or oat flour (ground oats)
- 1 tbsp cacao powder
- 1 tsp flaxseed
- A pinch of salt
- Optional: 10 g chopped pecans
- Mash the banana. Put in a bowl and add the egg. Stir together well.
- Add the oats, cacao powder, flaxseed, a pinch of salt and the chopped nuts, if using.
- Put into a mug and put the mug in the microwave for 1.5 minutes. Check if the mug cake is done, otherwise put it in for another 20-30 seconds.
- Nice to serve with some raspberries or strawberries (make sure to stay below 150 gram fruit in total**) and some lactose-free yoghurt.
*Use certified gluten-free oats if you have to eat gluten-free
**Large amounts of fruit can cause problems, therefore it is advised to eat a maximum amount of 150 g of fruit per meal. Because you already add 100 gram of banana to the mug cake, I advise to serve a maximum of 50 gram of fruit with your mug cake. Such as 50 gram strawberries.
- Prep Time: 5 min
- Category: Breakfast
- Method: Microwave
- Cuisine: American
- Serving Size: 1
- Calories: 336
- Fat: 10
- Carbohydrates: 43
- Fiber: 8
- Protein: 15
Keywords: low FODMAP mug cake, gluten-free mug cake, lactose-free mug cake, chocolate mug cake
Together we go for a calm belly!
Subscribe to the Karlijn's Kitchen e-mail newsletter for more tips and recipes and receive the ebook 10 things I wish I had known when I started the FODMAP diet for free!