Keto diet : Chocolate Almond flour mug cake recipe
Guilt free chocolate cake!
Vanna Silverwood
November, 2024
One of the reasons the keto diet works for me is that I create my own almond flour snacks. In fact, not only are almond flour snacks an important part of my keto diet, but they are also used by dieters to fill gaps in nutritional needs that may occur due to varied eating schedules and intermittent fasting.
The goal is to make snacks healthier, reinventing them so that they can become a fully integrated part of a healthy, keto diet.
I realize that there are some non-bakers interested in keto snacking, and I want you to know that you — yes, you — can learn to “bake keto” if you do as I do and approach it as a scientific experiment. If it doesn’t come out right the first time, just look at it as a step along the path to becoming a great keto almond flour chocolate mug cake baker and repeat the process. In fact, during my own keto baking experiments, I discovered the secret to making Almond flour work for you, and I’ll share that secret with you later.
Developing your baking skills can help you streamline the baking process. Practice choosing great baking ingredients, making sure you have the best equipment for the bake, and arranging your baking materials in an orderly fashion, so that you can quickly and easily create a cake with great texture and taste every time. Since we are using small measurements for a small cake, getting your ingredient amounts right can be an important part of manifesting a most truly amazing snack cake (ta-dah!)
Benefits of making your own keto snacks with almond flour:
- Almond flour is chock full of nutrients: With all the intermittent fasting involved, keto dieters sometimes miss meals they would normally eat, so they may struggle to consume important servings of proteins, healthy fats, and fiber. And almond flour is a great source of all of these important nutrients.
- Fewer cravings: Whether it’s psychological or an effect of great nutrition, I find that I feel more full and crave sugar less often when I consume snacks made with almond flour on a regular basis. Almond flour chocolate mug cake works well for this because you get the health benefits of almond flour, along with the chocolate influence, which communicates with you on a deeper level and says: “Yay, I got a snack … I feel rewarded,” resulting in fewer cravings overall.
- Low carb alternative to fruit: Even though Fruit is often suggested as a healthy snack, when you “go keto,” it gradually becomes obvious that many fruits have extra carbohydrates and do not measure up to the keto diet regimen. This is one of the main reasons we need to create our own keto snacks.
- Control what you eat: When you make your own keto snacks, you get an up close and personal awareness of the ingredients going into your snack; not only do you have control over your snack ingredients, but you can also avoid ingesting preservatives found in commercially produced snacks, which may decrease your dietary health gains. Being in control of your snack is important when it comes to choosing a keto-approved sweetener, because sweeteners can either help or hinder your dieting goals. Personally, I have lost weight and improved my health focusing only three sweeteners: Stevia, Erythritol, and Monk fruit.
- Ditch the B-list snacks: The truth is that “keto” snacks found in the grocery store generally include only a limited selection, and they are often unappetizing B-list snacks. In fact, store-bought keto snacks often don’t taste good – snacking hopes dashed — or they have high levels of a single ingredient. For instance, I tried one “keto” snack that had a supposedly healthy sweetener as the (first listed) main ingredient, and I was plagued with extremely slow digestion and bloating for three days. (Slow digestion and bloating are never helpful for any dieter.) Expert advice: Beware of sweeteners that end in “ose.”
(I use the Organic Liquid Stevia for extra goodness and Lily’s Stevia-sweetened chocolate chips with my peanut butter for a no-guilt delight.)
In fact, there are only three sweeteners on my approved sweetener list. They are Stevia, Erythritol, and Monk fruit. And it’s important to get the pure product … one that is not blended with any type of sugar (or product ending in “ose.”
- May have a good effect on blood sugar: Since blood sugar problems run in my family, I am very aware of this issue. And I have realized that almond flour – and even the keto diet — appears to have a balancing effect on my own blood sugar.
Frankly, anything that shows promise for balancing blood sugar is valuable, because there are about 800 million diabetics around the world, and the number of people with undiagnosed diabetes (they don’t know they have it) is also high.
- Increased muscularity: In my experience, after a few weeks of eating almond flour (lots of protein) almost every day, I seem to be much more muscular in general. I’m not talking Incredible Hulk, but I feel that having an almond flour regimen enhances muscle tone and makes the body less fluffy.
- Better for swallowing than coconut flour: I’ve learned (the hard way) that almond flour “goes down easy” when swallowing, but coconut flour can be more drying, sometimes making swallowing a chore.
In fact, I have eaten both almond flour and coconut flour snacks while attending an “eating allowed” Zoom meeting. And although the almond flour went down fine, when I ate the coconut flour snack there was trouble. The coconut flour produced a drying effect in my throat, and I spent a few agonizing minutes attempting not to cough. In fact, I think I turned a bit green!
Now, before I tell you the secret to perfect almond flour chocolate mug cake, I’d like to tell you how I discovered this necessary ingredient.
You see, I had been baking almond flour breads and cakes for a while, but I had given up on making any kind of almond flour chocolate cake because every time I tried this, things did not go well. In fact, there was always something wrong with the outcome: the cake was either a pile of crumblies or a less than appetizing pile of goo. In other words, you either couldn’t pick it up with a fork, or you had no choice but to eat it with a spoon!
This problem began when I got my first instant pot. As a home baker, I looked for cake-type projects that could be made in an instant pot and ordered this round baking insert with muffin-shaped holes. And after carefully following an online recipe for chocolate/almond flour instant pot cupcakes, my only result was a gooey, mud-like mess that resembled an exploding swamp monster and did not even taste good.
After numerous attempts with similar recipes, I just gave up on making chocolate almond flour anything but kept looking for an explanation for this predicament. It didn’t make any sense … when I made non-chocolate almond flour recipes, everything went great: what could the problem be?
The Secret Ingredient Revealed !
- The secret ingredient …
The item that was present in my almond flour bread and vanilla cake recipes
but not in chocolate was – drum roll please –
… a gluten substitute! …
- Almond flour is prized for its lack of wheat and gluten, so it’s valuable for people who suffer from things like wheat or gluten-related allergies, and celiac disease. So, if your health is okay, but you suffer from consistent gas, along with bloating that seems to keep you from losing weight, it may be a good idea to remove gluten from your diet for a week or two and then examine your reaction to your gluten vacation. And if you are like me, you may simply find that you feel better living gluten-free, and eating Almond flour snacks can help you achieve this goal!
Unfortunately, (dun dun dun) almond flour’s gluten-free status creates a structural problem for baked goods. Since gluten is a major source of structure for your fresh-baked products, your Almond flour cake needs a “stand in” for gluten so that your baking efforts will regularly result in a gorgeous, highly eatable piece of cake.
The gluten substitutes I have successfully used include Psyllium husk (powdered,) Protein shake powder, and other basic protein powders.
More Valuable Insights:
Should you use whole eggs or just the egg whites? When I eat eggs, I eat the whole egg. I eat the yolk and the egg white: everything but the shell. In fact, I think it’s been well established that whole eggs are a great nutritional asset, so it’s generally okay to eat the whole egg. But some cholesterol-sensitive people are advised to stick with only the egg whites (two egg whites would equal one egg,) or comparable portions of egg substitute (liquid or powder.) In other words, if you have — or even think you have — heart problems or vascular concerns, it may be a good idea to go “no yolks” for this recipe.
And with almond flour recipes, it’s advisable to thoroughly beat/stir the eggs, because this causes them to trap air bubbles (aeration,) helping to add structure and increase volume of your baked product. This may explain why you can leave out the baking powder in the recipe. Also, this recipe works best with egg portions equal to the large sized egg. I say this because I once bought a carton labeled Large eggs that turned out to be Extra large eggs, and using these eggs resulted in very watery batter: a baking no-no.
Can you over-stir your almond flour batter? I have seen differing opinions on this, but in my experience, almond flour seems to blossom and thank you for over-stirring. Whereas extra stirring can sometimes have a less than desirable effect on wheat flour, Almond flour’s needs are different; and stirring appears to capture extra air in the batter, making your cake thicker and better formed.
Why this recipe doesn’t require baking powder: When I began this experiment, I used baking powder in the recipe because fresh baking powder is wonderful stuff. But when I hesitantly attempted making the recipe without baking powder, I found that it didn’t help the cake’s consistency, and it also resulted in an unwanted, odd taste. Plus, the eggs and gluten substitute really step up to bat as good, density promoting ingredients, so you’ll never miss.
Basic Recipe Etiquette:
De-lump your batter: Lumps can make your batter bitter, so it is very important to be sure you eliminate lumps as you go. This runs true especially for cocoa, and in fact, lumpy cocoa can spoil the taste of your cake. (Almond flour can also be lumpy.)
Be sure to add the salt: Be sure to add the small amount of sea salt suggested in the recipe. Although it’s wise to cut down on salt in general, my own baking experiments have shown that cocoa needs that small mount of salt in order to taste good … it’s all about the taste, no trouble …
Using a small measuring spoon for the salt is kind of like adding a definite-sized pinch, and since it is hard to judge the size of a pinch, it is better to obtain the correct size of smallish measuring spoon listed in the recipe below, even if you choose to use a “scant” portion (measuring spoon not quite full.)
If your batter is too thick: There is generally no need to add more liquid. Just stick to the minimum suggested cooking time.
If your batter is too watery: Don’t add dry extra dry ingredients. In baking, we often add extra dry ingredients when the batter gets too watery, but my experiments have shown that with almond flour mug cake in general. you just need to cook the cake a little longer. I suggest adding cooking time in 30 second increments until your masterpiece is done. Just keep pushing the 30 second button until it’s mission accomplished.
How do you know your cake is done? You stick a fork in the cake. If it stands up straight and doesn’t fall over like a wet noodle, the cake is done. Even when the surface of the cake seems a bit damp, if the fork stands at attention, it’s done.
Be sure to add your gluten substitute: Remember that a gluten substitute makes your Almond flour chocolate cake bake up like traditional cake, as opposed to a formless exploding swamp monster or a pile of wood chips. Once again, my gluten substitute list includes Psyllium husk (powdered,) Protein shake powder, and other basic protein powders.
I only microwave in silicone: There are some great options for food grade silicone that work well in the microwave. And if you get the kind of silicone containers that have strong, ridged edges, you can remove hot items from the microwave without oven gloves. (always a sticky situation.)
Storage: Your mug cake can be stored in a plastic Ziplock bag in the refrigerator for two or three days. In other words, making several batches at once is nice, because they can be stored for later (not much later) use.
Remember that franken-twinkie you left under the couch for a couple of years and surprisingly, it was still good? Well, these ingredients are different: they won’t let your mug cake last for years because they are natural. In fact, you can find affordable, organic versions of these ingredients, often in your local grocery store.
In other words, your almond flour creations – full of nature’s goodness — won’t keep as long as chemically enhanced store-bought snacks, but they will keep for a short while in the fridge. So, it’s great for time management if you can make multiple mug cakes – or double the recipe — although then you run the risk of eating all of your mug cakes at once (of course I’ve never done this.)
**** Please note: The recipe amounts for cocoa are the same for the “single” recipe as well as the “double” recipe. This is not a typo. I developed this recipe in my own test kitchen (well, it’s just a kitchen,) and as it happened, I got the best results using the same amounts of cocoa for each recipe.
Now for the Recipe:
Vanna’s Awesome Chocolate Almond Flour Mug Cake (Single Serving)
1 Tablespoon Butter or Coconut oil
1 Large Egg
1/2 teaspoon Vanilla
3 Tablespoons Bleached Almond Flour
2 ½ to 3 Tablespoons Granulated Erythritol
1 Tablespoon Cocoa powder
1/2 Tablespoon Psyllium powder, Protein shake powder,
or Protein powder
1/8 teaspoon sea salt
Baking Directions:
Combine wet ingredients: Melt butter in a mug. Add eggs and vanilla. Stir. Set this aside but continue to stir so that the butter does not accumulate on the sides of the mug.
Combine dry ingredients: In a separate bowl, combine Almond flour, Granulated Erythritol, Cocoa powder, Psyllium powder, and Salt.
Start by placing your dry ingredients into your special, baking mug/container.
Slowly add in the wet ingredients. I have actually experimented with mixing methods and “wet into dry” seems to make the most consistent cake texture for your mug cake.
Cooking time: Microwave on high for 90 seconds (1 ½ minutes,) increasing baking time by 30 second intervals until inserted fork stands up straight.
Vanna’s Awesome Chocolate Almond Flour Mug Cake (Double Serving)
2 Tablespoons Butter or Coconut oil
2 Large eggs
1 teaspoon Vanilla
6 Tablespoons Bleached Almond Flour
5 to 6 Tablespoons Granulated Erythritol
1 Tablespoon Cocoa powder
1 Tablespoon Psyllium powder, Protein shake powder,
or Protein powder
¼ teaspoon Sea salt
Baking Directions:
Combine wet ingredients: Melt butter in a mug. Add eggs and vanilla. Stir. Set this aside but continue to stir so that the butter does not accumulate on the sides of the mug.
Combine dry ingredients: In a separate bowl, combine Almond flour, Granulated Erythritol, Cocoa powder, Psyllium powder, and Salt.
Place your dry ingredients into your special, baking mug/container.
Slowly add in the wet ingredients. I have actually experimented with mixing methods and “wet into dry” seems to make the most consistent cake texture for your mug cake.
Cooking time: Microwave on high 2 ½ minutes, increasing baking time by 30 second intervals until inserted fork stands up straight. If your batter seems a bit dry, keep cooking time to 2 minutes, and if your batter seems too wet (extra large eggs can cause this,) start cooking time at 3 minutes.
Important Reminders…
– If you cook your mug cake for more than 3 minutes, it often turns into a brownie (Surprise!)
– Lumpy cocoa makes for bitter cake. Lumpy Almond flour makes for blah tasting cake.
– Allow for cooling time. Cool mug cake tastes better.
– Even when mixing with a fork, you should scrape the container with a spoon before baking. This will improve the consistency of your cake.
– For all sweeteners: Anything sweet is something you should not over-eat.
– Explore ways to complete your baking process more quickly … organize equipment and ingredients for easy access: grab/stir/bake/enjoy!
– For best results, try to use only large size eggs.
– Make sure you get the Almond flour, not the Almond meal. I think most people accidentally order the Almond meal at least once, but for this recipe you need the Almond flour, because it is lighter and makes a great piece of cake.
– Chocolate tastes funny without salt and vanilla.
(Simply Natural Medicine’s work, promoting accessible natural health information, is assisted by being an Amazon Associate.)
**A word about Baking Equipment**
Since there are so many small measurements in this recipe, you will need a set of measuring spoons representing the smaller amounts of 1/4 teaspoon and 1/8 teaspoon, but also 1/2 Tablespoon would be helpful. You can try “eyeballing” these amounts, but your cake will be much better if you use the correct size measuring spoon. Personally, I have two sets of these spoons, and I find that this makes small sized baking easier.
Click here to check out these Magnetic measuring spoons on Amazon!
Check our these magnetic measuring spoons: they easily attach to each other in a clump, so you don’t lose track of them. And they can be more easily located and washed than other types of measuring spoon sets.
Also, I often use silicone for microwave baking, and I never go anywhere with out my set of microwavable, silicone loaf-shaped storage containers, suitable for light microwave baking. In fact, some of the smaller ones are great for baking mug cakes.
Click here to check out these loaf shaped silicone microwavable containers on Amazon!
Check out these loaf shaped, silicone, microwaveable baking containers with lids: The beauty of these things is that they have rigid upper edges, which makes them very easy to insert/remove them from the microwave.
As I mentioned above, having a gluten substitute on hand is a must, and Psyllium husk powder is the best gluten substitute I have found … it adds structural support, and expresses little to no taste intrusions on your lovely chocolate mug cake. So …
Click here to check out this Psyllium husk powder on Amazon!
I’d also like to share my favorite Keto diet book by clinical nutritionist, Josh Axe ..
Keto Diet: Your 30-Day Plan to Lose Weight, Balance Hormones, Boost Brain Health, and Reverse Disease. This book is a complete guide to the Keto diet, which is like a balanced diet with a spotlight on low carbs. I’ve used it myself with great results!
Click here to check out Josh Axe’s Keto Diet book on Amazon!
Happy keto Baking!
Overview: Amazon links to products I use for baking:
Loaf shaped microwaveable containers
Silicone bowls safe for microwave
Wheat straw mugs (plastic alternative)
Stevia Zero-Calorie Liquid Sweetener
REFERENCES
Aeration, Foaming, Structure. (n.d.) The Incredible Egg. https://www.incredibleegg.org/professionals/manufacturers/real-egg-functionality/aeration-foaming-structure/
Brazier, Y. ( 2020). What is gluten intolerance? Medical News Today. https://www.medicalnewstoday.com/articles/312898#living_with_gluten_intolerance.
Eggs may not be bad for your heart after all (n.d.) American College of Cardiology. https://www.acc.org/About-ACC/Press-Releases/2024/03/28/11/43/eggs-may-not-be-bad-for-your-heart-after-all
Gunnars, K. (2022). 9 Health benefits of eating eggs, Healthline. https://www.healthline.com/nutrition/proven-health-benefits-of-eggsd.
Spence, J. D., Jenkins, D. J., Davignon, J. Dietary cholesterol and egg yolks, not for patients at risk of vascular disease. Canadian Journal of Cardiology.2010 Nov;26(9). https://pmc.ncbi.nlm.nih.gov/articles/PMC2989358/
The signs and symptoms of gluten sensitivity. (2024). Children’s Hospital of Philadelphia. https://www.chop.edu/news/signs-and-symptoms-gluten-sensitivity
WHO Media Team (November 14, 2024). Urgent action needed as global diabetes cases increase four-fold over past decades. World Health Organization. https://www.who.int/news/item/13-11-2024-urgent-action-needed-as-global-diabetes-cases-increase-four-fold-over-past-decades