Black Cocoa & Peanut Butter Mug Cake

Keto, Low-Carb, THM-S, Gluten-Free, Dairy-Free

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It’s afternoon, It’s snack time, and it’s one of those days when a chocolate peanut butter fix is what you need. This single-serve, sugar-free, low-carb mug cake will do the trick! It’s tender rich moist chocolate cake stuffed with melty peanut butter. And only 1-minute ‘bake’ time in the microwave!

Maybe it’s not the middle of the afternoon, maybe its that late night munchies, cupboard scrounging thing you find yourself doing. Either way, this will be fast, satisfy the munchies and fill you up. Best of all, it will satisfy with no guilt, but instead you will have the satisfaction of knowing you gave your body healthy fats to nourish, supported your blood sugar with protein, and all without sugar or the possibility of a sugar crash.

What is this about protein and blood sugar?

Protein centered snacks and meals support your blood sugar. Which means you won’t get that post-meal/snack tired, grumpy, angry, or brain overwhelmed feeling. That crash is when you have just ate or drank something sugary or starchy, especially on an empty stomach and the signal for insulin is released, but it over responds (meaning more insulin is released then is actually needed) and consequently your blood sugar drops too low and so the ‘crash’ feeling.

Before I go on to explain that, you also can get that feeling when it has been too long since your last meal/snack and your blood sugar is low. This may happen more frequently if your body is constantly in that cycle of blood sugar high- then consequential low.

You probably know that very high blood sugar is life threatening and is inflammatory. That is why you need insulin. Not only is it the key for the carbohydrates to enter your cells to be used for energy and life sustaining, but it regulates the necessary sugar amount you need in your blood for functioning. Your brain uses carbohydrates in your blood for functioning.

So why does my body release too much insulin when I eat something sugary or starchy first thing? Well it predicts the amount of insulin you will need for the food coming in based on those first signals. But in the case of sugary items, especially liquid sugars (such as soda, juices, milk, sweet drinks, beer, milkshakes), those first bites or swallows are loaded with carbs, so your body predicts it will need a lot of insulin to be able to deliver all that to your cells and keep your blood sugar numbers in safe limits. So its on the job keeping you safe, but when there is no protein to slow the digestion of the sugar, or too much sugar at one time, you will likely end up with that low blood sugar feeling.

So how do I stop that from happening?

Well a few things will help set you up for feeling great and having energy all day:

1. Start every day with a protein centered meal. Break your overnight fast with a signal of protein that tells your body it’s safe and doesn’t have to be geared for emergencies of rollercoaster blood sugars.
2. Start every meal with protein first or in the case of a mug cake or smoothie balanced with protein.
3. Avoid high sugar items such at sweet drinks, sweetened yogurts, cereal, sweets, ice cream, etc.

How much protein do I need?

At least 10-15 grams or 4 ounces. But up to 30 grams is ok for most people. Some examples of a serving of protein: 2 eggs has approximately 10 grams of protein. A scoop of protein powder often has 20grams. a 5oz container of greek yogurt has around 16grams. 1/2 cup of cottage cheese has around 13grams. 1/4 pound burger would be 4oz of meat.

Let’s talk about that Chocolate Peanut Butter Cake already!

OK! 😄

What Ingredients you need, and why you want them:

Ingredients:

•1 Whole Egg -protein and healthy fat

•1 Tbsp Coconut oil, melted -healthy fat

•1 Tbsp warm Water -moisture

•3 Tbsp fine blanched Almond flour -low in carbs, loaded with healthy fats and protein.

•1 Tbsp Black Cocoa Powder -‘Oreo’ tasting chocolatey goodness, and minerals

•3 Tbsp Monk Fruit Erythritol Blend -sweetener with basically no impact on your blood sugar.

•1/2 tsp Baking Powder -rising agent

•1/8 tsp Himalayan Salt -flavor balance and minerals

Filling Ingredients:

•2 Tbsp Unsweetened Peanut Butter -healthy fats and protein.

Directions:

1. In a microwave safe mug or 2 cup pyrex dish melt your coconut oil. (It will grease your dish too)
2. To melted coconut oil add warm water and egg and whisk with fork.
3. Pile in almond flour, black cocoa powder, baking powder, salt, and monk fruit erythritol blend sweetener. whisk with fork until fully mixed.
4. Microwave for 1 minute and 11 seconds. (71 seconds) It may have few wet looking spots on top, thats ok. you do not want to over bake this cake.
5. Flip still warm cake out onto a plate and cut it horizontally through the middle to make two layers. you might need hot mitts to handle the hot dish.
6. Gently spread peanut butter onto bottom layer. I didn’t measure. I just scooped a spoonful that looked about 2 Tbsps and spread onto my cake. The warm cake will melt the peanut butter, making it easier to spread on the tender cake.
7. Layer top cake layer back onto the peanut butter layer.
8. Dust with cocoa powder if desired.
9. Enjoy! It’s great with a mug of coffee too ☺️

Black Cocoa & Peanut Butter Mug Cake

Recipe by EuniceCourse: DessertsCuisine: AmericanDifficulty: Easy

Servings

1

servings

Prep time

5

minutes

Cooking time

1

minute

1-minute mug cake. Rich Moist Chocolate Cake Layered with melty Peanut Butter!
Keto-friendly, Low-Carb, THM-S, Dairy-Free, Gluten-Free.

Ingredients

• 1 Tbsp Coconut Oil

• 1 Tbsp Warm Water

• 1 Whole Egg

• 3 Tbsp Fine Blanched Almond Flour

• 1 Tbsp Black Cocoa Powder

• 3 Tbsp Monk Fruit Erythritol *

• 1/2 tsp Baking Powder

• 1/8 tsp Himalayan Salt

• Filling

• 2 Tbsp Unsweetened Peanut Butter

Directions

• In a microwave safe mug or 2 cup pyrex dish melt your coconut oil. (It will grease your dish too)
• To melted coconut oil, add warm water and egg and whisk with fork.
• Pile in almond flour, black cocoa powder, baking powder, salt, and monk fruit erythritol blend sweetener. Whisk with fork until fully mixed.
• Microwave for 1 minute and 11 seconds. (71 seconds) It may have few wet looking spots on top, thats ok. You do not want to over bake this cake.
• Flip still warm cake out onto a plate and cut it horizontally through the middle to make two layers. you might need hot mitts to handle the hot dish.
• Gently spread peanut butter onto bottom layer. I didn’t measure. I just scooped a spoonful that looked about 2 Tbsps and spread onto my cake. The warm cake will melt the peanut butter, making it easier to spread on the tender cake.
• Layer top cake layer back onto the peanut butter layer.
• Dust with cocoa powder if desired.
• Enjoy! It’s great with a mug of coffee too ☺️

Notes

• *any sweetener will work. Taste and adjust to desired sweetness. It should taste a little sweeter than you think it needs to be. After it is baked it wont taste as sweet. You could add a few dashes of stevia powder extract or monk fruit extract for extra sweetness.