low FODMAP chocolate mug cake

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. 

low FODMAP chocolate mug cake

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low FODMAP chocolate mug cake

Low FODMAP chocolate mug cake

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  • Author: Karlijn
  • Total Time: 5 min
  • Servings: 1 1x


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


  1. Mash the banana. Put in a bowl and add the egg. Stir together well.
  2. Add the oats, cacao powder, flaxseed, a pinch of salt and the chopped nuts, if using.
  3. 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.
  4. 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

low FODMAP chocolate mug cake



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