Recipe: Blueberry Muffin in a Mug (1 Minute Recipe!)

Breakfast Recipes, Pre + Post Workout Recipes, Snack and Appetizer Recipes

By: Chris Freytag, CPT

Craving muffins but need to watch your carbs? Try this delicious healthy muffin in a mug recipe! A quick, high fiber breakfast made in the microwave from simple ingredients like ground flaxseeds and egg.

I’ve always loved muffins but most are loaded with sugar and white flour. This healthy blueberry muffin in a mug recipe is quick, easy, very low carb and high in fiber. Oh and the best part?! You make it in a large mug! Which means there’s only one dish to throw in the dishwasher.

You only need 6 simple ingredients for this delicious high protein breakfast and it only takes one minute to cook! Plus, you can make endless variations on this recipe with different add-ins so you’ll never get bored. 

This mug muffin is delicious any time of the day, whether you need a quick breakfast, a snack or even dessert. Plus it’s gluten-free, dairy-free, and keto-friendly!

While a small amount of blueberries are okay on the keto diet, you can always skip them and just use nuts and seeds for add-ins to keep it even lower in carbs.


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    Mug Muffin Ingredients

    Use these simple but nutritious ingredients to make this healthy muffin recipe.

    raw ingredients to make blueberry muffin in a mug recipe, labeled
    • Flaxseed Meal: instead of an all purpose flour base, this healthier muffin recipe is made with ground flaxseed. It not only gives this keto muffin structure, but also provides loads of fiber and heart healthy fats with very few carbs (just 1 net carb per muffin!).
    • Baking Powder: adds lift to make a fluffy muffin.
    • Stevia Powder: for a hint of sweetness. Omit the stevia if you are making a savory version.
    • Cinnamon: pairs well with the fruit in this muffin. Feel free to experiment with other spices like nutmeg, ginger, or pumpkin spice. You could also add some vanilla extract. If you are making a savory muffin, great options to use include fresh herbs like dill or chives OR dried italian seasoning. 
    • Egg: gives this microwave mug muffin structure as well as filling protein. 
    • Olive Oil: just a little bit of oil helps this muffin stay moist. You could also use coconut oil or melted butter instead. 
    • Blueberries & Walnuts: we love making a blueberry muffin mug cake version of this recipe with fresh blueberries and walnuts but you can choose from a variety of different add-ins. Feel free to make this recipe your own!

    Healthy Muffin in a Mug Variations

    Add Fruit: we love adding some fresh or frozen fruit to this muffin in a mug recipe. Some of our favorites include: blueberries, raspberries, chopped strawberries, chopped apples or pears, or sliced banana. 

    Add Nuts or Nut Butter: for crunch, add nuts to your muffin like walnuts, pecans, hazelnuts, pistachios, or peanuts. This muffin is also delicious when topped with some peanut butter or almond butter for serving. 

    Add Chocolate Chips: if you’re craving chocolate, add a few chocolate chips to your muffin batter before cooking in the microwave.

    Make it Savory: Looking for a savory variation of this single serving muffin recipe? Substitute out the sweetener and cinnamon and add in shredded cheese, chopped veggies, and spices (dill is yummy) to pair alongside salads or soups.

    How Make A Blueberry Mug Muffin

    Follow these simple ingredients to make your new favorite healthy muffin.

    muffin in a mug mixture in glass mug

    If you’re new to the idea of a muffin in a mug, have no fear! It’s just as easy as it sounds.

    Microwave: to make this microwave muffin, add all of your ingredients to a microwave-safe mug and stir well with a fork. Microwave on high for 1 minute or until the muffin has a fluffy and is cooked through. (Cooking time may vary slightly based on your microwave, but you shouldn’t need more than 1 1/2 minutes to cook.)

    Oven: Although we prefer to make this muffin in a microwave – it only takes 1 minute! – several of our readers have expressed interest in making it in the oven.

    To make this muffin in the oven, preheat to 350 degrees and bake for 12-15 minutes. You can either choose to make it in an oven-proof mug (bake for a bit longer) or divided the mixture into two muffins in a muffin tin (bake for a bit shorter).

    Serve: to serve this muffin in a mug, transfer the warm muffin to a plate or bowl and top with more juicy blueberries, plain Greek yogurt, and chopped nuts.

    [adthrive-in-post-video-player video-id=”ItzfisJc” upload-date=”2021-07-02T16:40:00.000Z” name=”How to Make a Muffin in a Minute! (& It’s Healthy, Too!)” description=”This healthy and easy mug muffin recipe is made in just one minute! It’s an easy grab-and-go healthy breakfast recipe that is made with all-natural ingredients!” player-type=”default” override-embed=”default”]

    Vegan Substitute For Eggs

    If you’d like to make this recipe vegan (or you’re simply out of eggs), you can substitute a few different things. When baking, a lot of people like to make a “flax egg.” To make a flax egg, simply mix 1 tablespoon ground flaxseed with 3 tablespoons of water and allow it to set until it becomes gelatinous.

    Because this microwave mug cake recipe already uses flaxseed meal, we often like to use something else as an egg substitute. Try 1/2 of a banana, 1/4 cup of applesauce, or a 1/4 cup of dairy-free yogurt.

    blueberry muffin in a mug recipe prepared on plate

    Other Healthy Muffin Recipes

    If you loved this healthy blueberry muffin in a mug, try a few of my other favorite muffin recipes.

    Savory Muffins

    Looking for something heartier? Give these savory muffin recipes a try.

    Total Time: 2 minutes

    Yield: 1 serving(s)


    • 1/4 cup ground flaxseed meal
    • 1 egg
    • 1 teaspoon olive oil
    • 1 teaspoon cinnamon
    • 1/2 teaspoon baking powder
    • 1/4 teaspoon stevia powder
    • Optional add-ins: berries, walnuts, or other nuts/seeds, cheese, veggies, spices


    1. Mix all ingredients in a coffee mug.
    2. Microwave for 1 minute on high. (If using fresh or frozen fruit, microwave for 1:30 on high.)
    3. Dump out of coffee cup onto a plate.
    4. Let it cool for 1 minute and enjoy!

    Nutrition Information Per Serving

    Serving Size: 1 muffin

    Calories: 262

    Protein: 12 gram(s)

    Fat: 21 gram(s)

    Carbohydrates: 9 gram(s)

    Fiber: 8 gram(s)

    Sugar: 1 gram(s)

    Saturated Fat: 3 gram(s)

    Sodium: 116 milligram(s)

    Recipe Cuisine: American

    From the kitchen of:

    Rate this Recipe

    1 Star2 Stars3 Stars4 Stars5 Stars (125 votes, average: 3.85 out of 5)


    on Reply

    Thanks for posting this!! I got this off of a Chris Freytag post years ago, and had the recipe taped inside my cupboard door. We moved, I lost it, so glad to start eating these again!

      on Reply

      Hi Deb - I love that you had this taped on the inside of your cupboard door :) Now you can start eating these again!!

    on Reply

    Can I use almond flour?

      on Reply

      Hi Carol - yes you can definitely use almond flour. Just make sure you are using the correct conversion to make sure the recipe turns out!

    on Reply

    What if you don't have a microwave?

      on Reply

      you can bake in the oven too

    on Reply

    Absolutely love this recipe! So easy and filling! I add walnuts, pumpkin seeds, chia seed, unsweetened coconut flakes and blueberries, perfection!

    on Reply

    Hey guys. Well I made three times the mix in a silicon muffin tray, came out good, cooked a bit longer, but I found them a bit heavy, def not sweet. So next I made a mug one, Half flaxseed and half coconut flour,, lemon zest, blueberry and a few flaked almonds,, yummo. Very filling. Will try the savoury one next!!

    on Reply

    Im going to try them today in a silicone muffin tray!!! Are these good for a fodmap diet too as my daughter has to trail one for a few weeks? Wish me luck!!

    on Reply

    The confusion of the woman who thought it was a TBL spoon was that the tsp was in capital letters in the video which is generally not in caps in reference to a recipe. I have to always laugh when people change the recipe. I made it and love it as is! Especially since i am trying to get the sugar out of my diet! Thanks

    on Reply

    Do we grease the cup with a spritz of oil!

    on Reply

    Chris, how could I incorporate coconut flour into this recipe? tx.

      on Reply

      Hi there! I've never used coconut flour in this recipe so I'm not sure how it would work. Let me know if you try it!

    on Reply

    Actually, I did choke. It was pretty scary. I don't eat fruit (diabetic severely sensitive to carbs) so I'm not going to be making this again, but it tasted pretty good. A little spongy and eggy for me.

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