American · dessert

Two-Minute Cinnamon Flax Mug Cake

Two-Minute Cinnamon Flax Mug Cake — from Keto Connect's cooking video Watch how it’s made · 3:48

Video by Keto Connect on YouTube · Open on YouTube

5 minMakes 1 × 1 mug cake386 kcal a portion
  • Keto (3.4 g net carbs a serve)
  • Vegetarian
  • Gluten-free ingredients
  • Nut-free

Contains: Egg, Milk. Check labels on stock, sauces and spice mixes.

Flaxseed meal and coconut flour make it a good source of fibre (about 7 g) with more than a day's plant omega-3 (ALA), for about 3.4 g net carbs. Sweetened with stevia, no added sugar.

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Ingredients 8

Method

Tap a time to watch that step in the video.

  1. Melt the butter in a microwave-safe mug, about 30–40 seconds. 0:31
  2. Add the coconut flour, flaxseed meal, baking powder, cinnamon, salt, stevia and egg and whisk with a fork, scraping down the sides, until smooth. 0:57
  3. Microwave about 60 seconds, until risen and springy. Eat from the mug or turn it out onto a plate. 2:12

Tip. Like it sweeter? Use 20 drops of stevia. Pumpkin pie spice can replace the cinnamon, and the cook suggests a little cream cheese frosting on top.

The method is a summary in our words — the video shows every step.

One portion (1 mug cake) gives you 1 of 1

Energy386 kcal1,620 kJ
Protein11 g21% of a day
Fibre6.8 g24% of a day
Carbohydrate10 g3.4 g net · 1.3 g sugars4% of a day
Fat35 g17 g saturated45% of a day
Sodium370 mg16% of a day

Where the energy comes from one serve

  • Net carbs 4%
  • Protein 12%
  • Fat 84%

Fits keto: 3.4 g net carbs a serve, with 84% of the energy from fat.

Vitamins & minerals % of a day, one serve · tap for more

Omega-3 High207%

3.3 g a serve, mostly from golden flaxseed meal (96%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Selenium High37%

21 µg a serve, mostly from egg (75%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin A High30%

266 µg a serve, mostly from butter (72%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Vitamin B12 High25%

0.6 µg a serve, mostly from egg (91%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Magnesium Source16%

68 mg a serve, mostly from golden flaxseed meal (81%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Zinc Source12%

1.3 mg a serve, mostly from golden flaxseed meal (45%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Iron Source10%

1.7 mg a serve, mostly from golden flaxseed meal (46%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

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Folate9%

37 µg a serve, mostly from egg (59%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Vitamin B69%

0.1 mg a serve, mostly from golden flaxseed meal (44%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Vitamin D8%

1.5 µg a serve, mostly from egg (72%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Vitamin E8%

1.2 mg a serve, mostly from butter (52%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Potassium6%

260 mg a serve, mostly from golden flaxseed meal (43%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Calcium6%

79 mg a serve, mostly from golden flaxseed meal (45%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin K3%

3 µg a serve, mostly from butter (65%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Vitamin C0%

0.1 mg a serve, mostly from golden flaxseed meal (69%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by Keto Connect; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.