This Coconut Maple Rum Mug Cake is moist, delicious and decadent and only 20 carbs! You won’t believe it doesn’t have white flour!
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Why Coconut Maple Rum Mug Cake?
This cake is so moist and flavorful that you won’t believe it “bakes” in a microwave for 50 seconds! Don’t worry about the Rum, because you use Imitation Rum Extract.
And I have a great idea! Take the stress off of you for dessert this holiday and have everyone make their own mug cakes! Genius, right! Print out a couple of recipes for variety and let them go at it! My Keto Cinnamon Roll Mug Cake is super popular.
Gestational Diabetes Diet
Mug cakes are pretty trendy right now, and for good reason: they’re convenient, light prep and fast. But what I like about them is that they’re an easy way to slip in another egg for the day. Because we know that eggs are superb for the prenatal diet. More on that in Nutrition Highlights.
They’re also a great option for their single-serving size (so you’re not tempted to over do it). The sweetener here is 100% pure maple syrup, and it is the only ingredient that has the capability of raising your blood sugar significantly. If you want a better balance of protein to carbs, you can add pecans, protein powder, chia seeds or flax seeds. See Recipe Modifications. Other than altering the recipe, just make sure you eat this along side a meal with protein and fat and you’ll be good to go!
Coconut flour is very absorbent so if you’re adding another powder you’ll want to reduce the amount of coconut flour. You’ll have a very dry cake if you don’t.
Butter is a must because the cake loses depth of flavor when butter is replaced with oil, even if it’s just half. For the best tasting cake, use butter!
You can swap chia seeds and flaxseed one-for-one in this recipe. For protein powder you may want to try 1.5 times more protein powder. For example, if you remove one tablespoon of coconut flour, add one and a half tablespoons of protein powder.
The preferred option (in terms of taste) is to add two or three chopped pecans. You can mix them in or use them as a garnish. Check out my simple and easy Candied Pecans if you want to jazz them up a bit. You don’t have to “candy” them, but toasting them in butter still add major flavor! And as a side note, when baby is out, try the Maple Pecan Muffin from Starbucks! It’s soooo good but it’s 46g carbs.
To make it Keto change the butter to grass-fed and the maple syrup to your preferred alternate.
Coconut flour is high fiber and low carb, and you’re getting all the benefits of a full egg here (which is a nutritional superfood): healthy protein and fat, choline, DHA, Vitamin A and folate mainly. This means you’re helping your baby’s brain development, red blood cells, nervous system, organs, vision and more! That’s how amazing eggs are.
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Coconut Maple Rum Mug Cake
- 2 Tbsps Unsalted Butter (if using salted, omit the salt later)
- 1 Tbsp 100% Pure Maple Syrup
- 3 drops Imitation Rum Extract (about 1/16 teaspoon)
- 1 large Egg
- 1 1/2 Tbsps Coconut Flour
- Small Pinch Salt (less than 1/16 teaspoon)
- Small Pinch Baking Powder (about 1/16 teaspoon)
- Microwave the butter in the mug to melt it.
- Add the Maple Syrup, Rum Extract and Egg and mix well. Chunks may appear due to the conflicting temperatures of the butter and egg.
- Add the dry ingredients and mix well. The batter will be thick.
- Microwave the cake on the default temperature setting for 50 seconds. You’ll see it rise, and it may begin to fall.