Recipe: Blueberry Mug Muffin

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

By: Chris Freytag, CPT


I’ve always loved muffins but most are loaded with sugar and white flour. This healthy 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 coffee mug! Which means there’s only one easy dish to throw in the dishwasher.

Oh, and the second-best part?! It only takes one minute to cook! So yes, a muffin in a minute in a mug. And it’s healthy – so really there are three best parts! 😉 How’s that for a good morning?

This mug muffin is delicious for 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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    What To Put in a Mug Muffin

    Once you have your base – which includes flaxseed meal, baking soda and an egg in this case – it’s easy to change things up according to your liking.

    Our favorite way to serve this mug muffin is with a good handful of blueberries and walnuts. It’s the perfect slightly sweet muffin with just a bit of crunch.

    Looking for a savory variation? 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

    If you’re new to the idea of a muffin in a mug, have no fear! It’s just as easy as it sounds. Simply mix your ingredients in a mug, microwave and voila, a delicious, healthy muffin!

    And 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).

    A healthy easy mug muffin sitting on a plate made in just 1 minute with blueberries

    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 become gelatinous.

    Because this 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.

    Other Healthy Muffin Recipes

    Savory Muffins

    [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”]

    Total Time: 3 minutes

    Yield: 1 serving(s)

    Ingredients

    • 1/4 cup ground flax seed meal
    • 1/2 teaspoon baking powder
    • 1/4 teaspoon stevia powder
    • 1 teaspoon cinnamon
    • 1 egg
    • 1 teaspoon olive oil
    • Optional add in's: berries, walnuts, or other nuts/seeds, cheese, veggies, spices

    Directions

    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

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    46 Comments


    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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