mardi 16 octobre 2018
Healthy and keto peanut butter mug cake is made with no flour – just peanut butter, egg, baking soda and stevia. It’s healthy enough to serve for breakfast!
It took me several tries until I perfected this keto peanut butter mug cake.
I knew I wanted this peanut butter mug cake to be keto and low carb. I also knew that I wanted to use stevia glycerite as a sweetener – I believe that stevia is the only non-nutritive sweetener that’s truly healthy, plus one of us can’t really handle sugar alcohols, so Swerve is out of the question. I like stevia glycerite because it lacks the bitter aftertaste typical to most stevia products.
I also knew that I wanted this peanut butter mug cake to contain no flour. This is actually easy, since nut butters and eggs combine into wonderful baked goods, as in the case of these delicious (but not keto) paleo chocolate muffins.
I had to make several attempts until I reached perfection – a tasty, gooey and moist peanut butter mug cake with just the right amount of sweetness.
Based on my attempts, I have a few pointers for you before you try this recipe. The gist of it is that because it relies on peanut butter and on microwave baking, the results of this recipe will greatly vary depending on what peanut butter you use and on your own microwave, so as much as I’d like for this peanut butter mug cake recipe to be completely foolproof, I don’t think this is going to happen.
You see, when I tried to make peanut butter mug cake for the first time, I tried a recipe that I found after a simple Google search. The cake in the picture looked amazing – so puffy and fluffy, and the recipe had just three ingredients – peanut butter, egg and sugar. I was excited! But my own cake was disastrous – dry and gummy and yucky.
I noticed that the blogger who posted that recipe received a few comments complaining about the texture of the cake, yet I do not doubt for a second that in her kitchen, for her, the cake turned out amazing.
It’s just that there are so many variables when making peanut butter mug cake.
The Peanut Butter
The most important is the peanut butter you use. I used Trader Joe’s creamy salted peanut butter. This is a natural peanut butter that contains just peanuts and salt, and after you stir it well, is tends to be quite runny, until you get to the bottom where there’s some drier residue (despite your best efforts at mixing it well).
So the top portion of this peanut butter will yield a more moist cake than the bottom portion. And it will also be easier to mix with the egg. And if you use a no-stir peanut butter, your results might be completely different.
The best advice I can give you is to go by how the mixture looks and feels in your kitchen, with your peanut butter. Even with the Trader Joe’s peanut butter, I have found that the mixture feels too sticky to me, so I add a tablespoon of water and then it’s perfect. With another brand of peanut butter, you might need to add a little more water, or none.
I show you in the video below how the mixture looks right before I microwave it. You can see that it’s very smooth, shiny, and not too thick. I hope this helps.
The Egg
Another variable is the egg you use. I used a large egg, but it was on the smaller side – have you noticed how in a carton of large free range eggs there are pretty big variations in size? Some eggs are much smaller than others. So I picked an egg that I would still classify as large, but it was one of the smaller ones in the carton.
Water
As I said, I add at least one tablepsoon of water to the mixture, because otherwise the mixture feels too thick and sticky. I usually start mixing the peanut butter and egg, get frustrated at how sticky and impossible the whole thing is, then add water, which makes the task significantly easier and creates a much smoother batter. I would say, however, that if your batter feels nice and smooth and not very sticky and thick, it’s possible that you don’t need to add water.
Should You Add Salt?
I don’t add salt to the batter, because my peanut butter is already salted. If your peanut butter contains just peanuts and nothing else, not even salt, add a pinch of salt to the batter.
How Long to Microwave?
This is another big variable. How powerful is your microwave? As a general rule, it’s always best to err on the side of microwaving less, because you can always add microwave time to a cake that’s too moist, but once a cake is super dry, then it’s ruined. I always start with 30 seconds, then check the cake, then usually add 10 more seconds. By then, the edges are puffed and the center is still gooey – and that’s exactly how I like this peanut butter mug cake.
Mix Well!
The only challenging part about making this peanut butter mug cake is that you need to mix the peanut butter and egg really well, until the mixture is completely smooth and uniform. This is not an easy task, and if you feel that it’s nearly impossible, or if after mixing your batter seems very thick and sticky, I suggest adding a tablespoon of water to the mixture. This makes mixing much easier.
What Dish to Use?
This seems to be more flexible. I have made this peanut butter mug cake in several dishes – a small and tall 10-oz mug, a wide 15-oz mug, and a 3.5-inch-wide ramekin (as shown in the video and in the photos). They all worked, and there wasn’t much of a difference, except that with the ramekin, I was worried there for a moment that the batter might overflow! But it didn’t.
Isn’t That a Lot of Calories for a Single-Serve Cake?
Yes and no. At 470 calories, this is not a low calorie cake, by any means, and I agree that it’s a bit too much for dessert (unless you share it) . But I actually have this peanut butter mug cake as my breakfast – after all, it’s basically just peanut butter and an egg – and for me, a 500-calorie breakfast is perfect. It is also very satiating, does not raise my blood sugar, and keeps me full for many hours.
Watch the video for visual instructions on how to make this keto peanut butter mug cake:
Peanut Butter Mug Cake
Healthy and keto peanut butter mug cake is made with no flour – just peanut butter, egg, baking soda and stevia. It’s healthy enough to serve for breakfast!
- 1/4 cup natural creamy peanut butter ((only ground peanuts and salt))
- 1 large egg
- 1/2 teaspoon stevia glycerite ((equals 2 tablespoons sugar))
- 1/4 teaspoon baking soda
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In a medium mug or a large ramekin, mix the peanut butter with the egg until completely incorporated. Check especially on the bottom to make sure there is no peanut butter residue.
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If the batter seems very thick, sticky and stubborn, add a tablespoon of water and keep mixing until completely smooth.
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Mix in the stevia, then the baking soda. Mix well.
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Microwave the peanut butter mug cake for 30 seconds. Check it – if it looks very wet, add 10 more seconds. I usually stop at this point – the edges are puffed and done but the center is still gooey. That’s how I like it!
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Enjoy the cake as is, or top it with a dollop of stevia-sweetened whipped cream for a truly rich experience.
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