Every year during the first few weeks of February, I start dreading my trips to the grocery store. Thankfully, I live in sunny California, so it’s not because I have to shovel three feet of snow off of my driveway or wait for the city to plow the streets…
It’s because little girls draped with blue or green sashes plant themselves at every entrance, standing beside folding card tables and chanting, “Would you like to buy some Girl Scout cookies?” whenever somebody walks through the automatic doors.
Since I stop by the supermarket nearly every day, I’d be broke by Valentine’s Day if I bought a box each time they asked!
But boy is it tempting…
Although it seems like the organization tests out new flavors almost every year, the Girl Scouts at the grocery stores always maintain a huge stockpile of my three favorites: Samoas (or Caramel deLites, the new name I rarely remember!), Thin Mints, and Tagalongs (or Peanut Butter Patties… why’d they have to change that name too??).
Despite hating coconut as a child, I still loved Samoas the most. Both the sticky sweet caramel and chocolate drizzle must have masked the coconut taste enough for me because I could easily polish off a box in just a day or two all by myself. Mom actually created a rule that we could only eat two of those cookies per dessert so the rest of my family would stand a chance!
The Thin Mints and Tagalongs were tied for second place, very close behind the Samoas. I enjoyed the rich chocolaty taste of the former, but the latter… As a peanut butter addict who regularly scooped out big spoonfuls to eat straight from the jar, I adored that sweet peanut butter layer in the middle. I actually ate the plain bits all around the sides of those cookies to save the peanut butter centers for last. (And I sometimes do that now, even as an adult!)
Because I started craving peanut butter shortly before I planned to head over to the grocery store last week, and because I knew I’d be really tempted and would succumb to buying at least three boxes of Tagalongs as a result… I made this quick Skinny Single-Serving Peanut Butter Mug Cake as a guilt-free treat to help my willpower (and my wallet)! It’s ready in just a few minutes and full of sweet peanut butter flavor—but no refined flour or sugar!
Bliss.
To make this healthy mug cake, you’ll start with white whole wheat flour. White whole wheat flour is made by finely grinding a special type of white wheat, whereas regular whole wheat flour comes from a heartier red wheat. This gives white whole wheat flour a lighter taste and texture, similar to that of all-purpose flour, but it still has the same health benefits of regular whole wheat flour.
Note: Whole wheat pastry flour is a great substitute! I also included my preferred gluten-free flour blend in the Notes section beneath the Instructions.
Next comes the most important ingredient: peanut flour! Peanut flour comes from partially defatted, finely ground peanuts, and this means that it contains much fewer calories than regular peanut butter. I love Protein Plus (I buy it online!) because it has no added sugar like PB2, which we’re avoiding in this clean eating recipe. (And you’ll use that same peanut flour in all of these recipes of mine, too!)
Note: I do not recommend making your own peanut flour or substituting almond flour. Almond flour’s flavor is not nearly as strong as peanut flour’s, so the mug cake will not have any prominent nutty taste.
Although many traditional mug cake recipes contain a full tablespoon or two of butter along with an egg yolk (I’m cringing just thinking about all of those calories!), this lighter one has just ¼ teaspoon of butter and no eggs. The rest of its tender texture comes from my favorite ingredient in healthier baking… Greek yogurt! It adds the same moisture as extra butter or oil for a fraction of the calories, and it gives your baked goods a protein boost, too!
You’ll sweeten this mug cake with my new favorite ingredient, vanilla crème stevia. Stevia is a plant-based, no-calorie sweetener that’s clean eating friendly. It’s very concentrated, so a little goes a long way! I buy SweetLeaf, which comes in a small bottle with an eyedropper, and you can find it at many health-oriented grocery stores, as well as online. (And you’ll use it in all of these recipes of mine, too!)
Tired of tough or gummy mug cakes made in the microwave? I have a secret trick to getting that perfect tender texture… You’ll microwave the mug cake on 30% power for a longer period of time! Reducing the power of your microwave better simulates baking in a regular oven and doesn’t overcook the cake (like it’s so easy to do on a microwave’s regular high power setting!).
Then wait a minute or two for it to cool, add a chocolate drizzle, and…
Yum!
| Skinny Single-Serving Peanut Butter Mug Cake | Print |
- for the mug cake
- 2 tbsp (15g) white whole wheat flour or gluten-free* flour (measured like this)
- 1 tbsp (7g) peanut flour (measured like this)
- ⅜ tsp powdered stevia (I used this brand)
- ⅛ tsp baking powder
- 1/16 tsp salt
- ¼ tsp unsalted butter or coconut oil, melted
- 1 tbsp (15g) plain nonfat Greek yogurt
- 1 ½ tbsp (22mL) nonfat milk
- ¼ tsp vanilla extract
- 18 drops vanilla crème stevia (I used this brand)
- for the drizzle (optional)
- 1 tsp unsweetened cocoa powder
- ½ tsp honey
- ½ tsp milk
- To prepare the mug cake, lightly coat a 1-cup ramekin with nonstick cooking spray.
- In a small bowl, whisk together the white whole wheat flour, peanut flour, powdered stevia, baking powder, and salt. In a separate bowl, stir together the butter, Greek yogurt, and milk.* Stir in the vanilla and vanilla crème stevia. Gradually mix in the flour mixture, about 1 tablespoon at a time, until just incorporated.
- Spread the batter into the prepared ramekin. Microwave on 30% POWER for 2 minutes 25 seconds (2:25). Let the mug cake cool for at least 2 minutes to allow the center to finish cooking through.
- To prepare the drizzle, stir together all of the ingredients in a small bowl. Transfer to a zip-topped bag, cut off a tiny piece of one corner, and drizzle on top of the cooled mug cake.
Whole wheat pastry flour or all-purpose flour may be substituted for the white whole wheat flour.
This is the peanut flour that I used. For best results, the only ingredients on the label should be partially defatted peanuts and salt.
Any milk may be substituted in place of the nonfat milk.
You’ll use two types of stevia because too much of either type results in a very bitter aftertaste to the mug cake. Other sweeteners may be substituted in place of both the powdered stevia and vanilla crème stevia, but you may need to adjust the amount of flour or milk depending on the type of sweetener that you use. You’ll need the equivalent of 2 ½ tablespoons of granulated sugar.
If the yogurt and milk are cold, they will immediately re-solidify the melted butter. If this happens, microwave on HIGH for 6-8 seconds or until the butter re-melts; then proceed with the rest of the instructions.
It’s VERY important to microwave the mug cake on 30% power. This is set differently depending on the brand of microwave that you own. If microwaved on HIGH (full power) for a shorter time, the cake will be gummy, and the top may be overdone while the insides stay raw.
Microwave times may vary, depending on the wattage of your microwave oven. I used a 1000-watt microwave.
To bake the mug cake in a regular oven, bake at 350°F until the top feels firm to the touch and a toothpick inserted into the center comes out clean. I haven’t cooked the mug cake this way myself and can’t guarantee how long it will take, but check for doneness after about 12-14 minutes to start.
{gluten-free, clean eating, low fat, low calorie, high protein}
Hi Amy
All your recipes look yummy, but I don’t make them as I don’t relish getting all the ingredients together!!? well I am 85!
Do you sell these cakes ready made? It would be lovely if you did, i am diabetic 2 and suffer from ibs so am always on the lookout…..I love your macaroni cheese, and I have a lasagne in the freezer., but I don’t eat a lot of ready meals.
Regards Joan
You’re so sweet Joan — thanks for your kind words about my recipes! Due to legal reasons, I’m unable to sell my baked goods, but maybe some of your friends or younger family members would be kind enough to help you make some of my recipes. My dad bakes and cooks for my grandma every other weekend for the same reason; she isn’t too fond of gathering all of the ingredients together either! 🙂 I’d love to hear what you think about any of my recipes that you’re able to try!
My dad hates coconut so growing up our family never had coconut anything. As a grown up, I LOVE Samoas….but it is hard for me to give up anything that involves peanut butter! This cake looks awesome and I love single-serving treats. My husband most likely won’t mind either…..
That’s too funny about your dad! I’m right there with you on Samoas and not wanting to give up PB… It’s why I usually have one of each cookie at the same time! 😉
Yum! I love making mug cakes. Peanut flour is so convenient!
So true about peanut flour Shannon!