Healthy Banana Muffins in a Mug – Grain, Dairy and Sugar Free

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Posted by Jill Whalen | Posted in Food, Healthy Eating, Recipes | Posted on 08-12-2014

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How it Looks Inside the Muffin

Yummy and Healthy Banana Mug Muffin

If you’ve been reading my blog or following me on Facebook for any length of time, you probably know that I’m obsessed with single-serving microwaved mug muffins for breakfast. I eat one pretty much every day. The ones I make are soooooo healthy as they’re chock full of vitamins and micronutrients due to the use of coconut oil, ground flax seeds, and nut flours. But more than that, they just taste so damn good!

If you’re like me and are trying to limit your grains, eating these 5 minute mug muffins will literally leave you full for hours, plus make you feel like you have eaten something naughty! And yet, there’s not a whole lot of other things you could eat for breakfast that would be any healthier. (I suppose you could eat a pile of veggies, but I save those for lunch!)

Generally this summer I’ve been making and eating my favorite healthy blueberry muffins. But the other morning I noticed the bananas I had recently bought were at their peak with some nice brown spots on them.

Perfect Ripe Banana!

Perfectly Ripened Banana!

Lately I don’t eat bananas too often as I opt for non-starchy fruits instead, but once in awhile they’re a nice treat when frozen and blended up into something yummy. This particular morning I decided to see how half of one would taste as part of my mug muffin.

It turned out to be a nice change of pace which rivaled any of the Paleo banana breads I have made in the past!

Without further ado, here’s the single-serving banana muffin recipe (please note that all amounts are approximate, the recipe is very forgiving and I often just throw stuff in):

Ingredients:

  • 1 TBSP Coconut Oil
  • 1 Egg
  • 1/2 a Ripe Banana
  • 1/4 TSP Pure Vanilla Extract
  • 1 TBSP Ground Flax Seeds
  • 1 TBSP Almond Flour OR Cashew Flour OR Hazelnut Flour (Quinoa Flour also works)
  • 2/3 TSP Baking Powder
  • 1 TSP Cinnamon
  • 1 TSP Cocoa Powder
  • Dash of Salt
  • Optional: While these already have nuts due to the nut flour, you could easily stir chopped pecans or walnuts in at the end, which would be delicious. (But don’t complain to me if you aren’t hungry for lunch later!)

How to Make: You can use any coffee mug, but as with my other muffins I like to use my wider Campbell’s Soup mug.

  • Melt the coconut oil in your mug in the microwave (about 20 seconds depending on your room temp. and microwave wattage).
  • Stir in the egg well with a fork.
  • Add Vanilla Extract.
  • Mash the half of a banana into the egg/oil mixture with your fork.
  • Add the rest of the ingredients and mix well with your fork.
  • Microwave on high about 2 minutes (This varies by microwave. Mine is so old I need 3 mins., but I used another one once and only needed about 1.5 mins.)
  • Let cool for about 30 seconds to 1 min. then tip the muffin out of the mug.
  • OPTIONAL: If your microwave is a lot better than mine (which most likely it is!) or you don’t have a toaster oven, you may be able to skip this step.  Toast in toaster oven for one typical toast setting (less than 3-4 mins.) I find that toasting them provides a nice crispness to the outside of them, especially when you use cashew flour.

Delicious Banana Mug Muffin!

That’s all there is to it. You will be surprised at how quick, easy, delicious and healthy these muffins are. I’ve got to where I can whip them up in 5 minutes or so. Some day when I get a new microwave it’ll be even faster!

Added: Okay, I gave in and added a few whole pecans to the top of one this morning before microwaving.

With Pecans On Top!

With Pecans On Top!

Definitely yummy…it’s 10 AM now…will see how long before I consider having lunch. I’m thinking I probably still won’t even be hungry by 2 PM.

Please let me know below if you try to make these and what you thought. And feel free to share on Pinterest!

–Jill

CONTACT JILL WHALEN to learn how she may help you be the best you can be.


Jill is the author of Victim of Thought: Seeing Through the Illusion of Anxiety


For the past 20 years, Jill has consulted with companies big and small, and spoken at conferences all over the world. She is currently a transformational speaker and mentor to businesses, individuals, coaches, leaders, groups and organizations. She helps them uncover their natural well-being and happiness so that they can operate from a clearer state of mind and take their lives and businesses to a higher level.


Jill's blog, What Did You Do With Jill? is a personal account of what she's learned throughout her transformational journey. Jill has many "viral" articles on LinkedIn and is a writer for P.S. I Love You.


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Ooooo, I am SO making this as soon as I pick up some nut flour. I think you may have created a new convert. Super healthy mug muffins for breakfast sound wonderful!

Cool, let me know how they turn out, Danielle!

Just made my banana mug muffin. Turned out great These are fabulous! I needed something new like this to add to my healthy breakfast repertoire. Thanks! (Going now to see if you have more mug muffin recipes, lol)

Awesome, Danielle. Thanks for letting me know! Hope some others will try them out as well.

PS: I added chia seeds (which I do to anything I can since they are a super seed full of omegas and all kinds of good nutrients).

Hi there, I don’t own a microwave oven. Can we bake in a conventional oven?

Probably. But you’d most likely be better off with one of the paleo muffin or bread recipes that are specific to an oven. I’ve made in the past, this healthy banana bread that’s awesome.