How to Bake Keto Mug Cakes – dummies

Keto Desserts For Dummies

A quick freshly baked cake can be a lifesaver, especially if you need to make a tasty treat in a hurry. The keto-friendly recipes in this article are so easy and help you keep you on track with keto.

Mug cakes are individually sized cakes that are fast and simple, enabling you to satisfy your cake craving every single night if you want. Most mug cakes are made by mixing all the ingredients inside a mug, which is then baked in the microwave for 1 to 2 minutes, allowing you to enjoy a fresh, hot cake with minimal effort.

Because these cakes are cooked so quickly at such a high temperature, letting them cool for a minute or two before you take a bite is a smart idea. These little cakes are also a perfect way to make sure you control your portions and stick to your macros. Check out these easy recipes to give you your cake fix.

Vanilla Mug Cake

Keto Vanilla Mug Cake
©Elisabeth Coelfen/

Prep time: 2 minutes

Cook time: 2 minutes

Yield: 1 serving


1 tablespoon coconut oil, melted

1/4 cup unsweetened almond milk

1/2 teaspoon vanilla extract

1/4 cup finely ground almond flour

1 tablespoon coconut flour

1/2 teaspoon baking powder

1/8 teaspoon salt

1 egg

5-1/2 teaspoons powdered erythritol


  1. Spray a microwave-safe mug with cooking spray and then mix the melted coconut oil, almond milk, and vanilla extract in the mug. Add all the remaining ingredients to the mug and stir until nicely blended.
  2. Spread the top so that it’s level and then place in the microwave for 2 minutes. Let cool for 1 minute, dust with a tiny bit of powdered erythritol or one fresh berry for a garnish, and then enjoy while still warm.

Per serving: Calories 402; Fat 34 g; Cholesterol 212 mg; Sodium 559 mg; Carbohydrates 33 g (Dietary Fiber 6 g, Sugar Alcohol 22 g); Net Carbohydrates 5.5 g; Protein 14 g.

After you mix all the ingredients in Step 1, the batter should be smooth and thick.

Chocolate Chip Mug Cake

Prep time: 5 minutes

Cook time: 2 minutes

Yield: 1 serving


3 tablespoons almond flour

2 tablespoons powdered erythritol

1 tablespoon unsweetened cocoa powder

1/4 teaspoon baking soda

1/4 teaspoon vanilla extract

1-1/2 tablespoon unsweetened dark chocolate chips

1 egg

1 tablespoon butter, melted

2 tablespoon heavy whipping cream


  1. Place all of the dry ingredients, including the chocolate chips, into a large microwave-safe mug that you’ve sprayed with cooking spray. Whisk together with a fork. Add the wet ingredients and stir together until the batter is smooth.
  2. Microwave for 90 seconds or until the top of the cake is firm. Let cool for a minute, top with a few extra chocolate chips, and then enjoy.

Per serving: Calories 436; Fat 41 g; Cholesterol 283 mg; Sodium 399 mg; Carbohydrates 36 g (Dietary Fiber 6 g, Sugar Alcohol 25 g); Net Carbohydrates 5.1 g; Protein 13 g.

Making mug cakes unique

After you’ve tried a few of the mug cake recipes in this article, you may be wondering how you can make them even more delicious and suited for your personal tastes. One easy way to switch things up is to change the extracts used in the recipe. For example, the Vanilla Mug Cake uses vanilla extract, but you can easily replace this with almond extract to get a tasty, almond-flavored cake. There are so many different kinds of extracts on the market, almost all of which will add no carbohydrates to the recipes.

You can also try using different flours in each mug cake recipe. A hazelnut flour, for example, would be a good substitute for an almond flour. Keep in mind that using different flours will alter the texture of the cake and change the nutritional information we have listed. However, as long as you use keto-approved flour varieties, you should be able to come up with some interesting new mug cakes that stick to your diet.

Berry Lemon Mug Cake

Prep time: 5 minutes

Cook time: 2 minute

Yield: 1 serving


1-1/2 tablespoon butter, melted

2 tablespoons granular erythritol

1/4 teaspoon vanilla extract

1/4 teaspoon lemon extract

3 tablespoons heavy whipping cream

4 tablespoons almond flour

1/2 teaspoon baking powder

1/2 teaspoon lemon zest

5 blueberries

3 raspberries


  1. In a small bowl, combine the butter and granular erythritol until smooth. Stir in the vanilla extract, lemon extract, lemon zest and heavy whipping cream. Add the almond flour, baking powder, and lemon zest, and mix until the batter is smooth. Gently fold in the berries and then pour the batter into a greased, large, microwave-safe bowl.
  2. Microwave for 2 minutes and then let cool for 1 minute. Flip the cake out of the mug and onto a plate to show the beautiful berries and then enjoy!

Per serving: Calories 486; Fat 48 g; Cholesterol 107 mg; Sodium 202 mg; Carbohydrates 33 g (Dietary Fiber 4 g, Sugar Alcohol 24 g); Net Carbohydrates 5.7 g; Protein 8 g.

Peanut Butter Chocolate Mug Cake

Prep time: 5 minutes

Cook time: 1 minute

Yield: 2 servings


2 tablespoons almond flour

1 teaspoon unsweetened cocoa powder

2 teaspoon granular erythritol

1/4 teaspoon baking powder

2 eggs

1 tablespoon smooth peanut butter, unsweetened

1 tablespoon butter, melted

1/2 teaspoon vanilla extract


  1. In a small bowl, mix together the almond flour, unsweetened cocoa powder, granular erythritol, and baking powder. In a separate bowl, whisk together the eggs, peanut butter, melted butter, and vanilla extract until smooth. Blend the wet and dry ingredient mixes together to make a smooth batter.
  2. Pour the batter into two greased microwave-safe mugs, dividing the batter evenly. Microwave the cakes, one at a time, for a minute. Let the cake cool for a minute and garnish with a few extra chocolate chips before enjoying.

Per serving: Calories 216; Fat 18 g; Cholesterol 227 mg; Sodium 151 mg; Carbohydrates 8 g (Dietary Fiber 1.5 g, Sugar Alcohol 4 g); Net Carbohydrates 3 g; Protein 10 g.

Coconut Mug Cake

Prep time: 5 minutes

Cook time: 2 minutes

Yield: 1 serving


2 tablespoons coconut flour

1-1/2 teaspoon powdered erythritol

1/4 teaspoon baking powder

1 pinch sea salt

1 tablespoon coconut oil, melted

1 egg

2 tablespoons canned coconut milk, full fat

1 tablespoon shredded coconut, toasted


  1. Place all of the ingredients into a large, microwave-safe bowl. Whisk the mixture together well using a fork. Pour the batter into a large, greased, microwave-safe mug.
  2. Bake the cake in the microwave for about 90 seconds or until the top is firm. Remove the cake from the microwave and let cool for a minute. Sprinkle with a little toasted coconut as a garnish, if desired. Enjoy while warm plain or with homemade keto whipped cream.

Per serving: Calories 299; Fat 25 g; Cholesterol 212 mg; Sodium 443 mg; Carbohydrates 20 g (Dietary Fiber 6 g, Sugar Alcohol 10 g); Net Carbohydrates 4.5 g; Protein 9 g.

When mixing all the ingredients in Step 1, make sure the batter is smooth.

After you remove the cake from the microwave in Step 2, the center of the cake may slightly sink.

Use your oven to bake your mug cake

If you love the idea of mug cakes but are hesitant to bake in the microwave, the oven is a perfectly acceptable replacement. Make sure your mug is oven safe (most ceramic mugs are, but check the bottom of the cup to be sure) and then bake the cake in an oven that’s been preheated to 350 degrees Fahrenheit for 10 to 15 minutes. The top of the cake will be firm after it’s fully baked. If you double, triple, or even quadruple a mug cake recipe, dividing the batter into multiple mugs, you can bake them all at once. Making a fresh, warm, keto cake has never been easier.

Almond Butter Mug Cake

Prep time: 4 minutes

Cook time: 1 minute

Yield: 1 serving


2- 1/2 tablespoons smooth, unsweetened almond butter

1 tablespoon granular erythritol

1 egg

1/4 teaspoon vanilla extract

1 pinch sea salt

Pinch of powdered erythritol as garnish


  1. Add all of the ingredients (except powdered erythritol) to a large, greased, microwave-safe mug. Stir well, using a fork, until the batter is smooth.
  2. Bake in the microwave for a minute. Cool the cake for at least 30 seconds, dust with a little powdered erythritol and then enjoy.

Per serving: Calories 323; Fat 27 g; Cholesterol 212 mg; Sodium 323 mg; Carbohydrates 20 g (Dietary Fiber 4 g, Sugar Alcohol 12 g); Net Carbohydrates 3.9 g; Protein 15 g.

Tahini Chocolate Mug Cake

Prep time: 5 minutes

Cook time: 1 minute

Yield: 1 serving


2 tablespoons finely ground almond flour

1-1/2 tablespoon unsweetened cocoa powder

1-1/2 teaspoon granular erythritol

1/4 teaspoon baking powder

1 tablespoon tahini paste

1 egg

1 tablespoon butter, melted

2 teaspoons dark chocolate chips, unsweetened


  1. In a small bowl, combine the dry ingredients, whisking well. Add the remaining ingredients, except the dark chocolate chips, and stir until a smooth batter has formed. Fold in the chocolate chips and then scoop the batter into a large microwave-safe mug.
  2. Microwave for 90 seconds or until the top of the cake is firm. Let the cake cool for a minute, sprinkle with a few extra chocolate chips and then enjoy while warm.

Per serving: Calories 391; Fat 35 g; Cholesterol 243 mg; Sodium 181 mg; Carbohydrates 22 g (Dietary Fiber 8 g, Sugar Alcohol 8 g); Net Carbohydrates 6.3 g; Protein 14.2 g.

About the Book Author

Rami Abrams and Vicky Abrams are entrepreneurs and devoted foodies who were so impressed by how keto transformed their lives that they founded, a leading low-carb lifestyle blog; Total Keto Diet, one of the most popular keto apps; and So Nourished, a low-carb product company, to help share keto’s health benefits around the world.

The Crock’s Biden Endorsement Met with Massive Online Anger


RUSH: Folks, there’s another story out here today that I don’t know if you know anything about yet. And I want to do it here and tell you about it. It’s about The Rock. Dwayne Johnson. You might be saying, “Rush, with everything going on, you of all people talking about some Hollywood guy?”

No, no, no, no, no. Stick with me on this, folks. Because there is a fascinating story. This is in American Greatness. It is a story by Edward Ring. Now, the headline is how Dwayne Johnson has sold his soul to China. It is a fascinating story about who owns this guy and who he really cares about pleasing.

Now, he could have been silent. He could have just gone through this campaign and not announced a preference. But he’s come out and endorsed Biden. And you might say, “So what, Rush? Hollywood guy.” And a lot of people, “But, Rush, but, Rush, Dwayne Johnson’s always been known as a Republican or conservative.” Yes, I know. But not now. The man that Forbes magazine lists as the world’s highest-paid actor, Dwayne Johnson, has just endorsed Biden for president in a seven-minute video that has been posted to his Facebook profile.

Johnson, explained, quote, “In this critical election, I believe Joe Biden and Kamala Harris –” do you realize this woman doesn’t even know who Notorious B.I.G. was? She’s out there promoting Ruth Ginsburg as Notorious B.I.G., Biggie Smalls. Notorious B.I.G. was a rapper who assumed room temperature many years ago.

She’s getting him confused with Ruth Bader Ginsburg, the Notorious R.B.G. She doesn’t even know. And then she said the best rapper out there bar none is Tupac Shakur. Best rapper alive. Well, Tupac first became One Pack and then he died. So One Pack Shakur has been dead for, what, 24 years? Is that right? Yeah. One Pack, he was shot while he was a passenger in an SUV driving down the Vegas Strip, if I’m not mistaken. Or maybe it was L.A. But he became One Pack.

He was Tupac, and then One Pack and then no pack. It was an East Coast, West Coast rapper thing. But here’s Kamala Harris out there saying, the greatest rapper alive, no question about it, hands down, is Tupac Shakur. And now she’s saying, and how about Ruth Ginsburg, the Notorious B.I.G. This woman, when it comes to pop culture, she’s getting all this credit and she is clueless. Anyway, just a mild observation.

Now, back to Dwayne Johnson here. He posts a seven minute video to his Facebook profile. He says: “In this critical election, I believe Joe Biden and Kamala Harris are the best to lead our country, and as my first ever (public) presidential endorsement, I proudly endorse them for the presidential office of our United States.” I endorse them for our presidential office. So, you know what? I’ll tell you why this is a story. There are 100,000 comments to this guy’s video on his Facebook post. Ninety-five percent of the comments are expressions of anger and feelings of betrayal.

Dwayne Johnson obviously doesn’t know who his audience is, or maybe he does. Dwayne Johnson’s audience, just like LeBron James and all these current pop culture icons, it is the ChiComs who are paying them, it is the ChiComs who own them, and it is the Chinese to whom they are loyal.

One hundred thousand “comments in response to Johnson’s Facebook post, it’s clear at once that Johnson’s endorsement backfired. There are almost no comments supporting his decision. Roughly 95 percent of the comments are expressions of anger and feelings of betrayal.” Do you think he cares?

I don’t think he cares, ’cause believe me, folks, what’s really happening here is that he’s pleasing his masters in China. His movies do far better than better in China than they do in the United States, particularly now during COVID, and it’s the same thing with LeBron James and some of these other NBA players.

The loyalty they have for their pop culture status and their wealth happens to be China. Here’s another pull quote from the story: “[I]f you’re Dwayne Johnson, or Lebron James, or countless other luminaries of sports and screen, you’ve put that time-tested wisdom aside in a mad dash after the Chinese market. Never mind the slow but relentless inertia of history, and the inevitable clash it portends between the United States and China.

“If all you’re paying attention to is recent results and trends, the future for motion pictures, sort of like the future for [the NBA], is not in America, but China.” So I think this is quite telling. I think this is one of these little hidden stories. Nobody’s gonna pay it much attention at all, and they’re certainly gonna ignore the fact that there are 100,000 comments and most of them were anti his decision to endorse Biden.

Well, maybe they won’t ignore that. But I’m telling you tell you, folks, that is quite telling. Because Facebook is what? Facebook is dominated by leftists, and it’s controlled by leftists and you would think that the leftists that run Facebook would never let this happen. They would never let it appear that somebody like The Rock has angered 95% of the people commenting.

Now, this is gonna cause — since I’m talking about this, this is gonna change dramatically. You’re gonna find all kinds of supportive comments attached to this video on Facebook. But before that happens, I just want you to know that a full 95% of the comments to Dwayne Johnson’s video endorsing Biden are “expressions of anger and feelings of betrayal.”

I’m telling you, this is a hidden little indicator. It is a gem of data that tells us that the so-called pop culture devotion to Biden isn’t what you and I have been led to believe. And it goes along with so many other things that we know, but we’re not supposed to talk about it. We’re not supposed to understand or relate to.

It’s the same thing that happened on Instagram to The Rock. Comment after comment say, “Trump 2020!” I mean, it’s incredible, and it’s no different. NFL ratings, NBA ratings, massive rallies for Trump, massive boat rallies all over the country, bigger crowds for Trump rallies today than in 2016. There are massive car and truck parades for Trump all over the country.

The media doesn’t cover them, but word of them gets out. Fundraising numbers. All kind of little indicators like this that were all there in 2016 and everybody ignored. And we’re gonna have the debate tonight.


RUSH: I knew this. I knew this. I just wasn’t confident enough to mention it, but I have now found out during the break, Dwayne Johnson, affectionately known here now as “The Crock,” spoke at the Republican convention in 2000.

He was out there speaking in favor of George W. Bush. I have a photo of it here. C-SPAN, campaign 2000, The Crock speaking.

Man, how times change.

Shame The Devil …by telling the truth.

HERE’S A SIMPLE AND INDISPUTABLE TRUTH: 200,000 Americans HAVE NOT died of COVID-19 (C19)– or even as a result of C19. Nowhere near that number can be said to have so died.

That number (or whatever the number to which the purported national C19 death toll has risen by the time you read these words) is the product of months of unsupported attributions of C19 as a cause of death– the months in which far and away the larger portion of the current total being flogged by beneficiaries of panic was added up.

BEGINNING IN EARLY MARCH, the predicted plague-level disaster of C19 had failed utterly to materialize. Fewer than 100 American deaths could be attributed to the disease at that point despite many millions being exposed during the preceding three+ months of generally unhindered transmission by every international traveler arriving from anyplace already infected– including Wuhan itself, as a matter of fact.

C19 has long incubation periods and unusual persistence on surfaces (or so we are told). Most infected persons remain completely oblivious to this remarkably harmless malady version of the flu. Thus, C19, the flourishing of which closely tracked that of this year’s routine seasonal flu, will have reached every corner of the USA during those three months of December 2019, and January, February, and March of 2020.

Here’s the dynamic: During that three-month+ period, fully a billion people flew on airplanes from everywhere to everywhere. Everyone who had contact with anyone who had had contact with anyone who had had contact with anyone from Wuhan, or with anyone from any of the places to which anyone who had had contact with anyone who had had contact with anyone who had had contact with anyone from anyplace to which anyone who had had contact with anyone who had had contact with anyone who had had contact with anyone from Wuhan had gone, was potentially exposed to C19.

Is this clear? HUGE numbers of disease vectors flooded America last winter. Even people living at all times in the remotest of rural areas were equally exposed since mail is delivered pretty-much universally; goods are shipped into all places; and even the most outpost-grade Qwik-Stop gets its groceries from and through other, much less out-of-the-way places and facilities.

The CDC estimates that 38,000,000 to 54,000,000 American cases (infections) of seasonal flu took place from October 2019 to March 14, 2020. Discounting for the slight duration differential (C19 actually first arose in mid-November of 2019, but wasn’t reported until early December), and in light of its longer transmissibility window, it can reasonably be estimated that C19 infected 36,000,000 to 51,000,000 Americans last winter, and had run its course in each such case.

But again, by March 4, fewer than 45 Americans had died from C19. See the CDC’s own statement to this effect here.

IT APPEARS THAT THIS LOW BODY COUNT was a problem for someone’s purposes. On March 4, instructions issued forth from the National Vital Statistics System directing the nation’s hospitals and other health-care providers to begin fudging the numbers.

Here is the instruction that went forth, commanding America’s doctors and perhaps more importantly and significantly, its health-care facility administrators, to begin calling deaths “C19 deaths” even when they had no sound basis for doing so:

Let’s repeat this, distilled and with emphasis added, to make sure no one misses it: “It is important to emphasize that Covid-19 should be reported on the death certificate where the disease is [merely] ASSUMED to have caused– or even just assumed to have contributed to– death.” (See the whole notice here, also with my highlighting.)

On March 24, the CDC doubled-down with this nonsense, issuing follow-up guidance being even more straightforward with the fudge encouragement:


(See the whole March 24 update here, again, with my highlighting.)

SO, THERE YOU GO. All the ramp-up death reports, from fewer than 45 on the day this “guidance” was first issued to the present 200,000+ were only designated as such under guidelines allowing for guesswork and figure massaging.

Every one of those subsequent 199,955+ C19 ascriptions has been made under this fudge-favoring “guidance”. Everyone has been made while those making the calls have been immersed in a 24/7 Kool-Aid bath claiming that C19 is the über-disease like none saw before.

Of course, every death from that point forward with any respiratory distress characteristic (as in the case of all flu deaths, for instance, or all COPD deaths in which as little as the common cold contributed) was going to be deemed a C19 or C19-related death! AND THEY ALL WERE.

Even many deaths by a heart attack, stroke and other causes in which the patient also happened to have been tested and discovered to have C19 (even though possibly a very mild, unthreatening infection) are likely to have been listed as C19 deaths, as well, under the terms of the first “fudging” instruction, in which it will (or can) have been assumed to have “contributed” to the death.

Further contributing to the misreporting in a very big way is the premium payout to healthcare providers for designating in-patients as C19 victims (see a USA Today “fact check” about these premiums here— but you have to get to the very bottom of a long page before they finally say, “True”). This multi-thousand-dollar bonus program creates an obvious perverse incentive to err in the direction of C19 diagnoses which feeds into the predisposition to do so based on the panic-mongering mentioned above…

WHAT DOES ALL THIS MEAN? It means that every utterance or publication of “200,000+ dead” from C19 IS A LIE. NO ONE can honestly make that declaration, and no governor or state health department can declare a C19 fatality figure for their given state or region which encompasses all the state or regional deaths ascribed to the disease since March 4.

The MOST that can be honestly said by anyone is that some number of Americans have died as a result of C19– and that the number is likely quite small, in keeping with the data accumulated up to mid-March before the numbers began being tainted with the issuance of the “fudge factors” by the National Vital Statistics System instructions shown above, and the perverse payout incentives.

That kind of qualified declaration is the only kind consistent with the actual data, and thus the only kind respectful of the actual “science” of this disease.

SO HERE’S MY CHALLENGE TO EVERYONE: SHAME THE DEVIL!! Slapback at every false fatality-total assertion with this real data, and the real conclusions they require.

Call or write to your local radio and TV stations and demand honest reporting. Call or write to your local newspapers and do the same.

Begin tracking the number of times false reports are made for future public airing and condemnation and tell the perpetrators that you are doing so. Inform them of the true facts and tell them that you’re having done so is being memorialized and will be made use of in the future public discussion of their fitness for their licenses and audiences.

And so on…

LET’S NOT FORGET, it is the fake reports– and the sense of emergency that they perpetuate (and are meant to perpetuate)– that are continuing the ruination of the American economy. It is the fake reports– and the sense of emergency that they perpetuate (and are meant to perpetuate)– that are continuing the ruination and of the personal economies of you and your neighbors.

It is the fake reports– and the sense of emergency that they perpetuate (and are meant to perpetuate)– that are terrorizing a generation of young children; imposing the grotesque absurdity of “masking” and “social distancing”; and being leveraged to secure a national acquiescence to socialist totalitarianism.

It is the fake reports– and the sense of emergency that they perpetuate (and are meant to perpetuate)– that are conditioning you and your neighbors, and your children and theirs, into acceptance of despotic government in the name of the crisis du jour. And this is acceptance to a degree undreamt of by despots of the past.

At no time in the history of Western civilization has the current degree of servile, robotic subordination of a populace been achieved by even the most persuasive motivation or dire circumstance.

What’s going on in America (and much of the rest of the world) IS INSANITY, and it is delivering all the evil consequences of mass insanity. That insanity, and its evil consequences, are based on a lie.

Tell the truth.

“All that is necessary for evil to triumph is for good men to do nothing.”

-Edmund Burke

“Like a muddied stream or a polluted fountain is the righteous man who gives way before the wicked.”

-Proverbs 25:26

“I am only one, but I am one. I cannot do everything, but I can do something. What I can do, I should do and, with the help of God, I will do.”

-Everett Hale

P.S. ABIGAIL HAMBORSKY, 17, has shared a cartoon that sums up some of the insanity in just a simple little image and a few simple words:

Abigail’s ‘toon and the ironies it exposes prompt a wry smile, to begin with. On reflection, though, we have to all recognize that there’s nothing funny about the destruction of lives and the encouragement of twisted thinking that are both being brought about by this ongoing C19 panic attack.

It has to end. Tell the truth and shame the Devil.

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