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An aerial view of a white speckled mug filled with a whey protein mug cake. The mug cake contains melty chocolate chips and melting vanilla ice cream, which pools together in a hole made by a spoonful of cake being removed. The mug cakes on a bright blue ceramic plate.

Whey protein mug cake (gluten free)

* 1 Australian tablespoon = 4 American teaspoons
* This recipe uses Australian measurements. Use ml measures for international accuracy
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Prep Time 5 minutes
Cook Time 1 minute
Course Dessert, Snack
Cuisine Food Intolerance Friendly
Servings 1 mug cake

Ingredients
  

  • 75g (1/2 large) banana, mashed
  • 20 g whey protein isolate I use Bare Blends vanilla WPI (see notes)
  • 1/4 teaspoon baking powder
  • 1 extra large egg
  • 2 tablespoons* (40ml) vegetable oil or other neutral oil
  • 25g (1 tablespoon) natural nut butter (I used almond)

Instructions
 

  • Whisk all the ingredients together in a small bowl until a batter forms. Ensure you have all the lumps of nut butter are completely gone.
  • Pour the batter into a microwave safe mug or small round bowl. Microwave for 30 seconds, then assess. Continue cooking in 15-30 second increments until just cooked through. An overcooked mug cake will be chewy and dense, so don’t overdo it.
  • Allow to cool for a few minutes before eating.

Notes

  • * Tablespoon measures are in Australian measures. 1 Australian tablespoon is 20ml, so you need to use an extra 1/2 tablespoon oil to convert to American measures. 
  • To make this mug cake low FODMAP, use an unripe banana, a just ripe banana, a sugar banana (ladyfinger) or replace with pumpkin puree.
  • This mug cake doesn’t use sweetener to account for SIBO. If you’d like to use sweetener, I recommend 1/2 tablespoon maple syrup. 
  • If you don’t intend to use a sweetener, make sure you use a sweetened protein powder or add some stevia. Ripe banana also helps here.
  • For SIBO bi-phasic diet, use a WPI sweetened with stevia or thaumatin with no other additives other than WPI and natural flavour. Check label for fillers or fibres.
  • I have successfully tried using 100% hemp protein in place of the whey protein. I haven't tried any other varieties of protein powder. 
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