Peanut flour makes delicious low carb baked goods like this easy keto peanut butter mug cake. Fluffy, and rich tasting, this dessert will feel like cheating instead of treating!
Happy Friday! Did you have a nice week? I sure did. My husband had the day off Monday for Memorial Day. We don't typically do anything special for the long weekend.
We had a nice family day. My son and I made peanut butter chocolate chip cookies, my daughter worked on crafts, and later my husband took the kids to the park to play for the afternoon. While they were out I did some work.
As a snack, I made one of these great low carb mug cakes. I had the ingredients already mixed together so it was nothing to put it together.
I think peanut flour is the best invention since....well...peanut butter! I've been putting it in everything... my kids oatmeal, my smoothies, pie crusts, peanut butter layer cakes and now these single serve mug cakes, or minute muffins if you prefer.
If you haven't seen my other posts using peanut flour, then you may not know what it is. Peanut flour is made of the roasted peanuts left over from the peanut oil extraction process. You must have wondered what happened to all of those peanuts used to make peanut oil, right?
Peanut flour is not the same as raw ground peanuts. The low carb community uses raw ground blanched almonds and calls it "almond flour", so I wanted you to know that they are not the same.
RAW GROUND PEANUTS ≠PEANUT FLOUR
Peanut flour is sometimes referred to as de-fatted peanut flour, PB 2 (which has added salt and sugar), and powdered peanut butter. It's high in protein and fiber and low in fat and carbohydrates. It's one of the lowest carb nut flours available, but because it is so fine, it should be mixed with other bulkier ingredients when making cakes, cupcakes, crackers, or breads. It acts more like a flavoring, like cocoa powder, in many applications.
For both this peanut butter mug cake and the chocolate peanut butter mug cake I used Sukrin Peanut Flour. I like it very much. It is not as darkly roasted as the Byrd Mill brand I have used before and has a nice smooth flavor.
Single serve mug cakes are such an easy breakfast or snack. I've been making them for years. I have to say that they've come a long way from the first "flax muffins" and MIMs (muffin in a minute) I made years ago. Now, thanks to bloggers, there are so many delicious flavors to choose from. But one thing that always seems to disappoint me about mug cakes is the texture. Many are not "cake like" at all. Instead, they are a bit on the rubbery side and sometimes taste eggy.
I worked on this recipe for a long time and I succeeded in eliminating all the negatives. The result is a nice light cake texture -- in a mug cake! Hooray! 2 Net Carbs
[NOTE] Quadrupling the dry ingredients makes a master mix - measure ¼ cup of the dry mix, add the wet ingredients, and stir. It works beautifully and saves time.
Keto Peanut Butter Mug Cake
Ingredients
- 3 tablespoon peanut flour
- 1 tablespoon Low carb brown sugar (or your favorite sweetener)
- ¼ teaspoon baking powder
- 1 pinch salt
- 1 large egg yolk
- 1 tablespoon mayonnaise*
- 1 teaspoon water
Instructions
- Mix the dry ingredients together in a mug with a fork.
- Add the egg yolk, mayonnaise, and water, blending completely.
- Microwave for 50 seconds (depending on your microwave). Let cool for 1 minute before enjoying.
- Nutritional Information: Calories 195, Fat 17, Carbohydrates 4, Fiber 2, Protein 9
- * Don't like mayonnaise. Try subbing with sour cream. If it is a little too dry, add 1 teaspoon of oil with the sour cream.
Nutrition
Eleanore
I was actually shocked by how good this is. I used regular brown sugar, and I had to reduce the amount of mayonnaise and increase the amount of water (doctor's orders: low fat diet!) but it still held up really well.
I found it a bit salty and not very sweet, which isn't what I expect when I hear the word "cake," but that didn't stop it from being delicious. For other readers: the "dough" looks terrible, so anticipate that and don't be discouraged!
Mary
Tender and tasty.
Lynn
Hello, I have not tried this peanut butter mug cake yet because.......I have no idea what low carb brown sugar is or where to find it. Can anyone please offer a brand name I can just buy from Amazon? I only see brown sugar alternatives. Thank you so much in advance! 🙂
Kim Hardesty
Hi Lynn. You can make you own (which I may have linked to) or you can get Sukrin Gold (my favorite), Swerve Brown or Lakanto Golden. -Kim
Victoria
Loved it! Made it chocolate peanut butter. Used 1 Tbs honey instead but no 1 tsp water and nonfat plain unsweetened greek yogurt instead. Cooked 40 seconds in mine. Topped with some natural peanut butter.
Dulce
You have the best low carb mug cakes:)
Ann Phillipich
I rarely sign up for email lists since I get way too much email. However, your recipes look right up my alley and I love the added suggestions you put with your recipes.
Rane
I just tried this and it was really good. Definitely satisfied my peanut butter cravings. I added two scoops of Naked Collagen to give it a bit more protein.
Cheryl
So I just made this with a different brand of peanut flour, and the batter was like a thick paste. I added a little more mayo and a tad bit more water. Came out but not really moist, a little dry. Do you think there's a difference in peanut flours? Just openad a vacuum sealed bag, maybe too packed? Going to make again tomorrow (was still delicious!) but thought I'd ask for feedback first.
Kim
Hi Cheryl. There could be a difference in peanut flours, absolutely. Peanut flour is a product left over from the peanut oil industry. I'm sure that some oil extractors roast the nuts more than others and some extract more oil than others. Make sure to sift your cocoa powder and your peanut flour when you first get them or bring them home as they compact during shipping. Measuring compacted ingredients leads us to use much more than a recipe calls for. Because there is little moisture in these two ingredients, it's particularly important to measure properly, so make sure they have been sifted. I hope this helps with your next cake attempt. -Kim
Rachel
I've been looking for a microwave mug dessert, thank you!
Kim
I hope you like them Rachel. I also have a lemon mug cake, too. Have a nice week. -Kim
Juno
I cant actually find the recipe, so many comments to wade through. :(
Kim
Hi Jane. Actually, this is a recipe I did for my friend at Sukrin USA. At the bottom of the post I have in big bold letters to find the recipe at the Sukrin USA site. I have it linked there. I know that it is hard to find those links when you are quickly scrolling through the post to get to the recipe. Just so you know, I do often add important information about ingredients or the recipes in my posts. I know people just want to skip to the recipe..... Here is the link for the Peanut Butter Mug Cakes. Have a nice day. -Kim
Kathy @ Beyond the Chicken Coop
I love how this can be made in the microwave! Such a quick snack....I'm sure the kids would just love it!
Kim
Thanks Kathy! My kids sure like them as a fast snack. Thanks! -Kim
Fran @ G'day Souffle'
Wow, this does look easy- you can actually mix the ingredients in the mug itself. I've never made anything with peanut flour- it looks like you'll get the peanut butter taste without the calories? Good to know I can now use my Mason jars!
Kim
Hi Fran. I'm really diggin' the peanut flour. If you mix it with water, you get a low calorie peanut butter, too. Of course, it doesn't have the same mouth feel, but it works. I know that mason jars were "in" several years ago, but I just love them! :) Thanks for your comment and have a great weekend! :) -Kim