Delicious gluten-free, sugar-free, high fiber mug muffin recipe

If you’ve been doing Keto or Paleo for awhile (or any of the grain free, gluten-free, and sugar-free diets), I really think you’re going to love this EASY and delicious muffin recipe! I know I’m madly in love with it.

Missing bread, cake, or dessert?

I really believe I have found my answer to cake and bread! I’d been missing it after not eating cake or bread in a year. Now, by adding this muffin to my one meal a day, I feel full, I’ve increased my daily fiber intake, and I’m experiencing better (easier) BMs–a real win-win in my humble opinion!

The ingredients

Note: T = Tablespoon and t = teaspoon.

Dry ingredients 

1 T coconut flour or Amaranth flour
1 T nut flour
1 T oat bran
2 t Ceylon cinnamon (helps to regulate blood sugar)
1/2 t baking powder

Wet ingredients

1/2 T wet chia seed, or soaked & ground flaxseed, or 1 T pulp from making nut milk, or pumpkin, peanut butter, chopped pear, or apple butter
1 raw egg (jumbo size works best to turnout a fluffier muffin)
1/2 t vanilla
Splash of water (especially if you’re using a regular sized egg)
Topping after the muffin is cooked
1 T butter, or hard coconut oil, or yogurt (helps you get more healthy fat into your diet)

How to mix it

You can mix the dry ingredients in a bowl first and set aside. Or you can add them two at a time and stir in the same mug used to whisk the wet ingredients.
In your mug, whisk the raw egg in the mug and add other wet ingredients. Slowly incorporate the dry ingredients to the mug and mix well. A thick batter consistency is what you want to see. (If the mix is too dry or sticky, the muffin will be dry.) This is the art involved in making an aWEsOMe muffin–and totally worth playing around with!
Place mug (uncovered) in the microwave and cook on high for 2 minutes. (The time may vary depending on the strength of your microwave. My daughter has a new Whirlpool microwave and 1 minute 35 seconds is perfect!)
The muffin will rise above the mug. This is fine. Let it cook. When the oven stops cooking, the muffin will decompress in the mug.
Use a spoon or butter knife to remove the muffin from the mug. Slice the muffin in half lengthwise to add topping and enjoy. (My husband and I share one of these after our dinner and it’s such a treat!)
All ingredients organic, free range, etc.

Calories and Nutrition Facts

Coconut flour

30 calories per Tablespoon

Fiber 2.5 grams per Tablespoon
Sugar 1.5 grams per Tablespoon
Protein 1.5 grams per Tablespoon

Oat bran

About 28 calories per Tablespoon
Fiber 1.3 grams per Tablespoon
Sugar nearly 0 grams per Tablespoon
Protein 1.3 grams per Tablespoon

Chia seed

30 calories per 1/2 Tablespoon
Fiber 2 grams per 1/2 Tablespoon
Sugar 0 grams per 1/2 Tablespoon
Protein 1 gram per 1/2 Tablespoon


75-90 calories one large/jumbo size
Protein 6 grams

Pumpkin (canned)

6.25 calories per Tablespoon
Fiber .375 grams per Tablespoon
Sugar .5 grams per Tablespoon
Protein .25 grams per Tablespoon
Total calories
Depending upon whether you add chopped pear, apple butter, peanut butter, pumpkin, cacao, or other the nutritional values will differ.
The basic mug muffin will be about 178-180, with 6 grams fiber, 2 grams sugar, and 10 grams protein. Since I’m following a modified Keto diet, I don’t count the fat grams.

What I use

oat bran.jpg
Yes, I bought my coconut flour from the cold case at Ionie’s Cafe in Sarasota, Florida. (It keeps for a long time in the fridge too!). And if you’d like, check out this post I wrote about Ionie’s here.
The other brand of coconut flour we tried was Bob’s Red Mill, and it does add a coconut flavor to the muffin if you don’t use another flour to offset it.
And the brand of eggs I’ve been buying–yes, it probably has something to do with the name 😉
Nellies eggs.jpg

How it looks – while making it and after

This is the whisked egg, vanilla, and 1/2 t of water in the mug:

This is after adding in all of the dry ingredients (it should fill the mug about halfway):
This is how it puffs while baking in the microwave:
And  this is the finished chocolate muffin (still in the mug):
This is the final result. One served without any topping and the other with a pat of Kerry Gold butter:

And this is the apple butter version:

Slicing it in half:

And this is the pumpkin version:

Serving with cream cheese:

Experiment with it

I’ve been experimenting with this muffin recipe and adding peanut butter, pumpkin, or raw cacao in place of the Ceylon cinnamon. I’ve tried apple pie spice instead of the cinnamon, but the point for me was to really use this muffin as a way to reduce my overall blood sugar.  If that’s your goal too, you could use 1 T of the Ceylon cinnamon and 1 T of the apple pie spice–and see if you can taste the difference. (I can’t).

Initially, the muffins I had been making were very fluffy. Even the ones I created BEFORE using the Baking Powder. I think I was using 2 T of flour at the beginning though, 1 was coconut flour and the other was Amaranth flour. Also, I had used a jumbo sized egg.

I’ve used a tablespoon of chopped fresh pear (or apple butter) as an addition and it made an even fluffier (and larger) moist muffin. (I tried a green apple, but preferred the pear or apple butter instead–if you go with the pear it adds more fiber too!) I doubt there’s any limit of what you can do with this.

Some of the health benefits

I had been looking for a way to incorporate oat bran into my diet (since going grain-free over a year ago), because I realized I needed the health benefits of fiber. Namely, fiber is necessary to do a good detox (detoxify the body), and ease a bowel movements (BM). Simply adding this muffin once a day made my BMs more productive. I am still surprised at the difference it made–and how quick the change occurred!

On the uplifting side

Check out this original rock song, Madly in Love. Written by my husband and performed and recorded in a Nashville, TN studio. If you’d like to own it, you can download it (it’s Track 4) from this link:

A bit about me:

I am an Amazon bestselling author of two co-authored books: “Transform Your Life Book 2 Inspirational Stories and Expert Advice” and “Energy of Receiving”, available on Amazon. As well, my first book as a self-help author (that’s been in the making for 13 years), Take It Upon Yourself to Live a Wholly Vibrant Life, is now available for online sale and distribution (PDF format).

Buy it here:

Plus, I am a health and wellness festival emcee! And I am interested in participating in any raw and living food’s festivals in Florida – if you would like to reach out to me to help you get that going!

Be the best version of who you want to be.

Information provided is for educational purposes only and is not intended to treat, diagnose or prescribe.


Follow me on Twitter at: TakeOnYourself


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