Quick and Healthy Blueberry Muffin in a Mug Recipe

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Posted by Jill Whalen | Posted in Food, Healthy Eating, Nutrition, Recipes | Posted on 05-30-2014

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I am definitely enamored with the deliciousness and healthiness of paleo muffins than can be made in just a few minutes in the microwave. Ever since I learned about them, I’ve had them for breakfast almost every day! (I even made a savory one which I provided the recipe for here.) They’ve replaced my previous go-to breakfasts of oatmeal with fruit in it or sesame Ezekiel toast with avocado on it, as I have cut way down on grains.

Paleo Blueberry Mug Muffin

Paleo Blueberry Mug Muffin

These muffins are not only quick to make, but it’s hard to believe how amazingly healthy they are. With coconut oil and flax seeds, fruit, etc., every single ingredient is good for you! I really enjoy the blueberry ones because they seem like you’re eating an actual blueberry muffin, just without all the processed sugar and other crap usually in them.  But these muffins are great with any fruit. I’ve used oranges, bananas, strawberries, mixed berries so far. Plus you can also put nuts in them if you like. Pecans are my favorite! Here’s the recipe for my perfect, paleo, healthy blueberry muffin in a mug:

Ingredients:

  • 1 TBS coconut oil (melted)
  • 1 egg
  • 1 TBS Ground Flax Seeds
  • 1 TBS Almond Meal (also good with cashew meal or hazelnut meal)
  • 1 TSP Baking Powder
  • 1 TSP Cinnamon
  • 1/4 TSP Ground Ginger
  • 1/8 TSP Nutmeg
  • 1/4 teaspoon vanilla
  • Dash of salt
  • Generous handful of fresh (or frozen) blueberries

How to Make: You can use any coffee mug, but I happen to have some Campbell’s Soup mugs, which I find makes a great size/shape muffin.

  • Melt the coconut oil in your mug in the microwave (about 20-40 seconds depending on your room temp. and microwave wattage).
  • Stir in the egg well with a fork.
  • Add all the rest of the ingredients except for the blueberries and stir well.
  • Add blueberries and stir them in a bit.
  • Microwave on high about 2 minutes (more if using frozen blueberries).
  • After about 30 seconds to 1 min. tip the muffin out onto a parchment paper lined toaster oven tray. Toast for one typical toast setting in toaster oven (less than 3-4 mins.) While you don’t have to toast them and they’ll still taste good, they do come out a bit moist. Toasting them provides a nice crispness to the outside of them.

Eat right away nice and hot, or if you prefer to make them in advance, someone in my pottery class mentioned that she makes them the night before, wraps them up and enjoys the next day. By the way, these will most definitely keep you full until lunch. Maybe longer! I’ve also made these using orange segments instead of blueberries. Here’s a picture of one of those, sliced in thirds:

Paleo Mug Muffin With Orange

Paleo Mug Muffin With Orange

Enjoy! – Jill P.S. If you like these, you might like my super healthy corn muffin recipe as well! They’re not paleo, but they are gluten free, dairy free, wheat free and sugar free!

P.P.S. I just tried making the blueberry muffin using cornflour instead of of the nut flour and it worked and tasted great! So if you’re allergic to nuts and don’t mind some grain (corn) then it’s a nice substitute. It may have been my imagination, but the muffin seemed to taste sweeter for some reason! (On second thought, corn is all sugar, so the sweetness makes sense…duh!)

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


Jill personally mentors individuals, coaches, small business owners, leaders, groups and organizations to help them uncover their natural well-being and happiness so that they can operate from a clearer state of mind. This in turn has the ability to take their lives and businesses to a higher level.


Jill is also a mentor within the "Primal Happiness Thrive Community" and a faculty member of "Three Principles Supermind." Her blog, What Did You Do With Jill? is a personal account of what she's learned throughout her personal transformational journey.


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These look good. Any ideas on what to substitute for ground flaxseeds?

You could try all almond flour, but I haven’t tested it that way yet.

Hi Jill,

From SEO to Paleo, still following you.. 🙂

Over here in South Africa, the country has become OBSESSED with what we refer to as Banting, an LCHF way of eating, very similar to Paleo. A well known SA sports scientist, Prof Tim Noakes, has released a book that become our national best seller overnight.. got to RealMealRevolution.com

And thanks for all your really sound SEO advice in the past, Jill. There were only two people I really followed – yourself and Dr Ken Evoy.

Best
Perry

Thanks Perry! Hope you try and enjoy the muffin!

I’ve made the blueberry mug muffin twice now and it is delicious. I was really needing a breakfast alternative to eggs and vegetables!

Great! I love ’em too.

Made the bagel, muffin, and toast this morning and loved them all…now, I must try the chia substitute for the egg for my friend allergic to eggs…have you tried that substitution yet?
Thanks for these fun and delish recipes, Jill!!!

Nope. I love getting my egg every day.

Also, why would you make all 3 all in one day?

Hi, lovely recipe. Instead of the microwave how long and at what temperature would you bake them in oven?:)

Hi Kathleen,

Sorry, I really don’t know. I would guess maybe 15 mins. or so. But there are lots of healthy paleo blueberry muffin recipes online that are specifically for the oven you can probably find with a quick google search!