Healthy Flourless Blueberry Mug Muffin

And today I'm going to share one of my favorite go-to breakfast recipes: a healthy, flourless, gluten free, blueberry mug muffin. :)

This is a great recipe to have in your back pocket for a quick breakfast, snack, or even dessert.

It's an especially great treat to enjoy if you are trying to loose weight or achieve steady energy levels throughout the day. 

Ingredients

Dry Ingredients:

• 3 tablespoons almond flour: Almond flour provides a low-carb alternative to traditional wheat flour and adds a delightful nutty flavor to the muffin. It's also gluten free. 
• 1 tablespoon coconut flour: Coconut flour helps bind the ingredients together and gives the muffin a pleasant texture. It's high in fiber and low in carbs.
• 1/2 teaspoon baking powder: Baking powder is the leavening agent that makes your muffin rise and become light and fluffy. Just make sure that you are using aluminum-free baking powder.
• A pinch of salt: Salt enhances the overall flavor of the muffin, balancing the sweetness of the blueberries and any other sweeteners you might use. I used pink sea salt in mine.
• 1/2 teaspoon erythritol or your preferred sweetener. Adjust the quantity to suit your taste. If you're going really hard core, it is possible to omit sweetener entirely, but if you want to make it more of a treat, up the sweetener to 1/2 T.
• 1/4 teaspoon ground cinnamon (optional)

Wet Ingredients:

• 1 large egg: Eggs are crucial and act as a binding agent and provide structure. I used free range.
• 1 tablespoon milk of choice. I usually use Almond milk.
• 1/4 teaspoon vanilla extract (optional)
• 1 tablespoon melted oil of choice. I would recommend either butter or coconut oil as I have used both of these and gotten equally delicious results. Don't be afraid of healthy fats! Make sure you use a generous 1 T. 
• 1/4 cup fresh or frozen blueberries: Blueberries are not only delicious but also packed with antioxidants and fiber. They add a burst of fruity flavor and vibrant color to your muffin.

Equipment Needed

Here's a rundown of the equipment you'll need:

1. Microwave-Safe Mug: Select a microwave-safe mug with a capacity of at least 12 ounces (350 ml) to ensure there's enough room for your muffin to rise without overflowing. The mug should be able to withstand microwave heat without warping or releasing harmful chemicals.

2. Measuring Cups and Spoons

3. Mixing Bowl: While you'll be preparing your muffin directly in the mug, a small mixing bowl can be handy for whisking together your dry ingredients before adding them to the mug. 

*Note: Honestly, if you're not all that worried about presentation, it's possible to mix everything in your large soup mug. But if you want something a little prettier, opt for the mixing bowl.

4. Whisk or Fork: You'll need a whisk or a fork to thoroughly mix the ingredients in the mug, ensuring there are no clumps and everything is well combined. A fork works well if you don't have a whisk on hand.

5. Microwave

6. Optional: Cooking Spray: If your mug tends to stick or you want to make cleanup easier, consider using a light spritz of cooking spray inside the mug before adding your muffin batter.

The Step-by-Step 

Mixing the Dry Ingredients:

Start by selecting your microwave-safe mug and lightly greasing it if desired.

In a small mixing bowl or directly in the mug, combine the dry ingredients: 3 tablespoons of almond flour, 1 tablespoon of coconut flour, 1/2 teaspoon of baking powder, a pinch of salt, 1/2 teaspoon of sweetener, and 1/4 teaspoon of ground cinnamon if you choose to use it.

Use a fork or a small whisk to thoroughly mix these dry ingredients until they are well combined. Ensure there are no clumps, and the mixture is uniform in texture.

Adding the Wet Ingredients:

To the same mug with the dry ingredients, add 1 large egg, 1 tablespoon of milk, 1/4 teaspoon of vanilla extract (if desired), and 1 tablespoon of oil.

Stir the wet ingredients into the dry mixture until you have a smooth batter. Make sure all the ingredients are fully incorporated.

Folding in the Blueberries:

Gently fold in 1/4 cup of fresh or frozen blueberries into the batter. Be careful not to overmix at this stage; you want to distribute the blueberries evenly without crushing them.

Microwaving the Muffin:

Place your prepared mug with the muffin batter in the center of your microwave.

Microwave on high for approximately 90 seconds to 2 minutes. The exact cooking time may vary depending on your microwave's wattage and the size of your mug, so keep an eye on the muffin as it cooks. It's done when it has puffed up, looks set, and a toothpick inserted into the center comes out clean or with a few moist crumbs.

Be cautious not to overcook, as this can result in a dry muffin. It's better to start with less time and add a few extra seconds if needed.

Mine takes almost 2 minutes exactly.

Other Delicious Variations

Vanilla Extract: While vanilla extract is an optional ingredient in our base recipe, it adds a wonderful depth of flavor. You can increase the amount to 1/2 teaspoon for a more pronounced vanilla taste or experiment with other extracts like almond or lemon for a unique twist.

Spices: Elevate the flavor profile by incorporating your favorite spices. A dash of nutmeg, a pinch of cardamom, or a sprinkle of ginger can bring intriguing and aromatic notes to your muffin.

Sweeteners: Personalize the sweetness level with your preferred sweetener. Adjust the quantity to your liking, whether you enjoy a sweeter or less sweet muffin.

Cocoa Powder: If you're a chocolate lover, mix in 1 tablespoon of unsweetened cocoa powder for a chocolate muffin. You may need to adjust the sweetener slightly to balance the cocoa's bitterness.

Raspberries: Swap out the blueberries for raspberries to create a tangy and slightly tart raspberry mug muffin.

Strawberries: Chopped strawberries add a fresh and juicy twist to your muffin. Consider using frozen strawberries if they're out of season.

Blackberries: For a bold and earthy flavor, try blackberries. Their deep color and rich taste can be a delightful change.

Mixed Berries: Why settle for one type of berry when you can have a medley? Mix blueberries, raspberries, and strawberries for a burst of flavors and colors in your muffin.

Chopped Nuts: Enhance the texture and add a satisfying crunch by folding in chopped nuts like almonds, walnuts, or pecans. These also contribute healthy fats to your keto muffin.

Nut Butters: Stirring a spoonful of almond or peanut butter into the batter can create a rich and creamy keto nut butter blueberry muffin. 

Coconut: Sprinkle unsweetened shredded coconut on top of your muffin before cooking for a tropical twist and added texture.

Tips

Don't Overcook: Overcooking your mug muffin can result in a dry and tough texture. To avoid this, start with the recommended cooking time and adjust as needed based on your microwave's wattage or oven's performance. It's better to slightly undercook and then add a few extra seconds if necessary.

Avoid Overmixing: When folding in the blueberries or mixing the batter, be gentle and avoid overmixing. Overmixing can lead to a dense muffin. Just mix until the ingredients are combined.

Use Fresh Baking Powder: Ensure that your baking powder is fresh and not expired. Expired baking powder may not give your muffin the rise it needs.

Grease the Mug: If you're concerned about the muffin sticking to the mug, consider greasing it lightly with cooking spray or a small amount of butter. This will make it easier to remove the muffin after cooking.

Use Room Temperature Ingredients: For a smoother batter and more even cooking, try to use room temperature eggs and milk. Cold ingredients can cause the butter or coconut oil to solidify in the batter.

And most importantly, enjoy!

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