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Sometimes we all need something sweet to prevent us from breaking out diets. Sure, a candy bar sounds really good right now, but the amount of fat and carbs in one serving would throw your macros all out of whack. With the amount of effort that keto dieters go through to maintain their macros, they don’t want one moment of sugar to ruin all of their hard work.
For this reason, we’ve decided to let you into our little secret. Everyone knows that there are keto-friendly recipes out there that taste just like the full-fat version, but it can sometimes be difficult to find keto recipes that don’t include a bunch of ingredients that you’ve never heard of before, let alone find in your local grocery store.
Keto Peanut Butter Mug Cake Recipe
We might be a little biased, but this keto peanut butter mug cake is hands down one of the best keto-friendly snacks out there for our fellow sweet tooth sufferers. Below we’ll be talking about how beneficial peanuts are to the keto diet, and then get right into the recipe.
We know that you won’t want to waste too long living without being able to try this recipe at home right away, so we’ve included some links to where you can buy some of the harder to find ingredients. Without further ado, let’s get right into it, shall we?
Peanuts and the Keto Diet
So, we all know by now that the keto diet requires a high fat intake, medium protein, and low carb consumption. But what does that mean for snacks, exactly? Unfortunately, there are often a whole heap of carbohydrates in cakes, candy bars, and chips that you find on the supermarket shelves, which is why they don’t typically work with the keto diet.
This can sometimes leave you feeling lost and confused about what sweet foods you can eat. Sometimes you don’t always want to eat bananas instead of sweets! One ingredient that seems to be a staple in every keto dieter’s pantry is peanut and nut butter. They’re high fat, low carb, and a reasonable source of protein.
For this reason, peanuts are excellent to implement into your keto diet. Peanut butter isn’t perfectly keto, but it’s pretty close with 76% of the calories being from fat, 7% from carbs, and 17% from protein.
Traditional peanut butter is sweet and sticky and lush, but this is due to the high amount of sugar taken to give it that flavor. This is why keto peanut butter is beneficial and you will need a jar for this recipe. Now, keto peanut butter is not as sweet as the grocery store kind and without a doubt tastes nuttier and less sugary.
You may be thinking that you wanted a sweet dessert and are about to click off, but fear not! Stay right here and enjoy the recipe, as thankfully the use of swerve sweetener comes in. Swerve tastes exactly like sugar without the calories! Mix a small amount of this with the keto peanut butter and the sweet cake will hit the nail right on the head.
Keto Peanut Butter Mug Cake Recipe
Now it’s time for what you’ve all been waiting for, the actual recipe! If you need something to curb your sweet tooth without ruining your diet, a keto mug cake is the ideal solution for you. Get out your favorite oversized mug and treat yourself to a healthy snack that only takes two minutes to make.
Preparation time: 1 minute
Cook time: 1 minute
Ingredients:
1 large egg
½ tsp baking powder
½ coconut oil
3 tbsp keto peanut butter
1 tbsp swerve sweetener
Method:
If the coconut oil you’re using isn’t already in liquid form, melt it in the microwave for 3 to 5 seconds until runny.
Add the wet ingredients (peanut butter, coconut oil, and egg) into your mug and mix them together quickly with a fork or a whisk.
Then add the dry ingredients to the mug and combine them slowly with your utensil. The mixture should look like batter without any lumps of powder.
Put the mug in the microwave and blast it for one minute.
Let the cake cool slightly before digging into your zero carb sweet treat!
Notes:
If you’re using crunchy peanut butter, remember that you’re not going to get all of the lumps out of the mixture. Just don’t mistake pockets of baking powder for pieces of peanuts!
You don’t have to separate the wet and dry ingredients if you’re pressed for time, but this may affect how impressive the rise of your cake is and how fluffy the inside is!
You may have to cook the cake for a little longer depending on the consistency that you want. After the first minute, try cooking it again in 10-second intervals to avoid being left with a dry cake.
You can add additional ingredients if you want to take your dessert to the next level! How about some chocolate chips or brownie pieces? Just make sure that these additions are allowed in your diet!
Nutritional Information
Calories | 406 |
Fat | 35g |
Carbohydrates | 11g |
Protein | 18g |
Sodium | 285mg |
Fiber | 3g |
Net Carbohydrates | 8g |
But, how does this fit into your keto monitoring? If you prefer to keep track of how much of your macros you’ve consumed by using ratios, we have you covered. Below are the ratios per serving in keeping with a keto diet.
Macro | Ratio per Serving (%) |
Fat | 77.59 |
Carbohydrates | 17.73 |
Protein | 7.88 |
Final Say
And there we have it! If you’ve made it this far into the article and aren’t already rooting around in your cupboards for the perfect oversized mug to use for your keto treat, thank you for reading our article!
We hope you enjoy the cake as much as we do. Just remember that all microwaves are different and keep an eye on your mug to ensure that your cake doesn’t overcook in there. Peanut butter is an excellent ingredient for any baking adventure that you want to embark on, so enjoy this new deep dive into the world of keto recipes!
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