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An aerial view of a protein mug cake topped with two small scoops of vanilla ice cream. The mug cake is in a white speckled ceramic mug on a white speckled ceramic plate

Protein mug cake (dairy free)

Gluten free, grain free, low FODMAP option, dairy free
*1 Australian tablespoon = 4 American, Canadian and New Zealand teaspoons
1 Australian tablespoon = 3 1/2 British teaspoons
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Prep Time 5 minutes
Cook Time 1 minute
Course Breakfast, Snack
Cuisine Food Intolerance Friendly
Servings 1 mug cake

Ingredients
  

  • 75g (1/2 1 large) ripe or just ripe banana, mashed
  • 30g plant protein (see body of post for tips)
  • 1 extra large egg (45-55g weighed out of shell)
  • 25g nut or seed butter of choice (see notes)
  • 1/8 tsp baking soda
  • 1-2 tsp vegetable or neutral oil (see body of post)
  • 1 tsp vinegar or lemon juice
  • 20-40 ml (1-2 Australian tablespoons)* plant milk of choice

Instructions
 

  • Whisk all the ingredients except for the milk together in a small mixing bowl. Once a smooth batter has formed and there are no clumps of protein or nut butter remaining, assess the batter. It should be pourable, about the consistency of a medium consistency yoghurt. If it's thicker than that, add the milk to reach the desired consistency.
  • Decant the mixture into a large microwave safe mug. Microwave for 40-60 seconds or until the mug cake is mostly cooked. A bit of saucy mixture on top is what I aim for as I like the mix of textures, but you do you. Keep in mind that overcooked eggs take on a funky texture, so don't go overboard with cooking. Also keep in mind that all microwaves are different, and yours might need more or less time.
  • Once cooked, serve with whatever you like. If you prefer a set texture, allow the cake to cool and keep cooking for 3-5 minutes.

Notes

  • Different proteins need different levels of milk and oil. I have written about what I have tested in the body of the post. The texture of the batter should be that of a medium thickness yoghurt.
  • Sunflower seed butter and protein react with baking soda and can result in a green tinged mug cake. Nothing dangerous, just something to be aware of. 
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