TPH KETO DESSERTS

Vanilla Mug Cake:

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Servings: 2

Yield: 1 large mug cake

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1 Tbsp (14g) salted butter OR other fat of choice

1 large egg (52-55g)

2 Tbsp (30ml) water (OR your choice of low-carb nut milk)

1/4 teaspoon pure vanilla extract OR other flavoring

4 Tbsp (45g) powdered allulose or erythritol or isomalt (or a mix)

4 Tbsp (35g) packed superfine almond flour (OR other nut flour)

1 tsp. psyllium husk OR 1 Tbsp (6g) coconut flour

(optional) 1/4 teaspoon guar gum OR 1/8 tsp. xanthan gum

1/4 ts baking powder

(optional) 1 tablespoon of chopped fruit, nuts, or chocolate

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Place the butter in a large mug and microwave it for 20 to 30 seconds until melted. Add the egg and whisk it in with a fork. Stir in the water, vanilla, and sweetener. Add the flours, guar gum, and baking powder. Beat the batter until smooth, then mix in the optional additions. Microwave for 1-2 minutes each until risen and springy when poked in the middle. DO NOT over-cook, or they will be very dry. Start with 1 minute, check, then add time if not cooked enough.

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IMPORTANT: when microwaving desserts, never fill your mug/cup more than half-way full! This may mean using a larger mug than you think necessary.

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Nutrition Comparison:
Please note that I used MyFitnessPal (a FREE app) to calculate this info, so it may not be 100% accurate.

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Full-Carb Vanilla Mug Cake (1 serving):            kcal 331 / net Carbs 42g / Sugar 26g / Fat 17g / Protein 9g

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TPH Low-Carb Vanilla Mug Cake (1 serving):     kcal 210 / net Carbs 3g / Sugar 0g / Fat 20g / Protein 9g

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Classic Chocolate Mug Cake:

 

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Servings: 2

Yield: 1 large mug cake

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• 1 Tbsp (14g) salted butter OR other fat

• 1/4 tsp. vanilla extract

• (optional) 1/2 tsp. instant espresso powder or coffee extract (for a deeper chocolate flavor)

• 2 Tbsp. (30ml) water OR your choice of low-carb nut milk

• 1 large egg (52-55g)

• 4 Tbsp (45g) powdered sweetener (erythritol/allulose/isomalt)

• 2 Tbsp (18g) packed superfine almond flour OR other nut flour

• 1/2 tsp. psyllium husk OR 1/2 Tbsp (3g) coconut flour

• (optional) 1/4 tsp. guar gum OR 1/8 tsp. xanthan gum

• 1/4 tsp. baking powder

• 1 Tbsp. (5g) cocoa powder (dutched cocoa will give a darker color and deeper chocolate-y flavor)

• (optional) 1 tablespoon of chopped fruit, nuts, or chocolate

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Place the butter in a large mug and microwave it for 20 to 30 seconds until melted. Add the egg and whisk it in with a fork. Stir in the water, vanilla, coffee and sweetener. Add the flours, guar gum, cocoa powder, and baking powder. Beat the batter until smooth, then mix in the optional additions. Microwave for 1-2 minutes each until risen and springy when poked in the middle. DO NOT over-cook, or it will be very dry. Start with 1 minute, check, then add time if not cooked enough.

 

IMPORTANT: when microwaving desserts, never fill your mug/cup more than half-way full! This may mean using a larger mug than you think necessary.

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Nutrition Comparison:
Please note that I used MyFitnessPal (a FREE app) to calculate this info, so it may not be 100% accurate.

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Full-Carb Chocolate Mug Cake (1 serving):            kcal 314 / net Carbs 38g / Sugar 26g / Fat 18g / Protein 8g

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TPH Low-Carb Chocolate Mug Cake (1 serving):     kcal 166 / net Carbs 2g / Sugar 0g / Fat 17g / Protein 7g

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