Sugar-Free Mug Cake
- Michaelas
- Mar 23
- 2 min read
Quick Mug Cake – High Protein – with Black Beans
Beans in desserts? Sounds unusual, but it's actually a secret tip for healthy, sugar-free sweets!
Brown and black beans, in particular, are real nutrient powerhouses and create a creamy texture in brownies, mug cakes, or energy balls.
As a nutritionist and workshop leader, I saw this as the perfect opportunity to add a new, practical component to my cookie workshops.
What Are Cookie Workshops?
In these workshops, which I offer for companies, we prepare healthy, delicious snacks in no time that help boost productivity and motivation among employees.
The focus is on healthy snacks that perfectly combine enjoyment, health, and time efficiency. It’s not just about the food itself but also about how nutrition impacts job performance.
One of my most popular recipes is the sugar-free mug cake – a true treat that takes only 3:30 minutes in the microwave to prepare. It’s also perfect for single households! The combination of minimal effort and maximum flavor makes this cake ideal for a busy workday.
Want to learn more or book a cookie workshop for your company? Feel free to contact me!
Ingredients:
1.5 tbsp almond flour
1 egg
1 banana
30 ml plant-based milk (e.g., soy drink)
2 tbsp black beans
1 tbsp melted coconut oil
2-3 tsp cocoa powder
Cinnamon and a pinch of salt
1 tsp baking powder
1-2 tsp erythritol
Optional: Garnish with berries, whipped cream, and mint
Servings: Approx. 2 servings
Effort: Low Within 5 minutes, you’ll have a cake ready to enjoy.
Nutritional Value: Strong This recipe provides a balanced mix of protein, fiber, and healthy fats, along with extra vitamins and minerals from the banana and almond flour.
Michaela's Opinion: The combination of sweet and savory ingredients makes this snack a nutritious and delicious option for in-between meals.
Instructions:
1) Roughly chop the banana and blend it with all other ingredients in a mixer until you get a smooth, lump-free batter.
2) Pour the batter into a large microwave-safe mug or divide it into two smaller mugs.
3) Microwave on high for 1:15 minutes, then again for another 1:15 minutes. Let the cake sit for a few minutes – the center will continue to cook perfectly during this time.
Note: Microwave cakes can sometimes turn out dry on the outside while remaining too moist inside. Baking in two phases ensures even cooking and helps retain moisture.
4) Garnish with fresh fruits, berries, whipped cream, or a dollop of nut butter and enjoy warm!
Michaela's Tip: No microwave? No problem! Bake the mixture at 180°C (350°F) for about 20-25 minutes in the oven until fully cooked through.
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