Apple Cake In A Mug | THM: E

Save for later!

T’is the season for apples, and I love finding new ways to use them in Trim Healthy Mama-friendly meals! This Apple Cake In A Mug is a delicious way to enjoy them in an E setting for breakfast, a snack, or dessert after an E meal.

Apples are always considered an ‘E,’ or an energizing source of healthy carbs. Paired with a very lean source of protein and low (approx. 1 teaspoon or less) to no fat in a serving, they stay an E. Add any more fat, and you have a Crossover.

This Apple Cake In A Mug is a Trim Healthy Mama ‘E,’ because it contains protein from the egg whites, more healthy carbohydrates from the oat flour, and a few other “neutral” ingredients that give it rise and flavor.

Apple Cake In A Mug is amazingly light and tender, especially considering how dense oat flour can be. This is achieved by using plenty of moisture in the amount of egg whites, which also double as the protein source. The apples themselves (I prefer using a sweeter apple like Gala, Honeycrisp, or Golden Delicious for this cake) also add a great deal of flavor and keep the cake from being too dry.

You don’t need any special ingredients for Apple Cake In A Mug:

It can be tricky coming up with good desserts to enjoy after an E meal that keep you an E mode; this Apple Cake In A Mug is a wonderful option and can be made even more delightful by drizzling on some Nature’s Hollow sugar-free maple syrup, or garnishing with a squirt of fat-free Reddi-Whip.

Yield: 1 serving

Apple Cake In A Mug | THM: E

Apple Cake In A Mug | THM: E

You will never guess that there is no fat source in this light and tender Apple Cake In A Mug! A wonderful, single-serve THM E that you can enjoy for breakfast, a snack, or dessert after an E meal!

Prep Time 2 minutes
Cook Time 1 minute
Total Time 3 minutes


  • 1/4 cup egg whites
  • 2 tbsp oat flour
  • 1 tbsp xylitol (OR 1/2 tbsp Gentle Sweet)
  • 1/2 tsp vanilla extract
  • 1/2 tsp baking powder
  • 1/4 tsp ground cinnamon
  • pinch of mineral salt
  • 1/2 an apple, peeled and diced


  1. Stir egg whites, oat flour, sweetener, vanilla, baking powder, cinnamon, and salt together in a mug until frothy and well blended. Stir in diced apple (I prefer using a sweeter apple like Gala, Honeycrisp, or Golden Delicious). Microwave in a large mug for approx 1 - 1.5 minutes, or until cake is no longer runny.
  2. Enjoy as-is, with a squirt of fat-free Reddi-Whip, or a drizzle of sugar-free Maple Syrup.


Try swapping out the apple for peaches, or pears instead!

Looking for more on-plan ways to use apples? We love these E treats, too!

Apple Flapjack Pancakes (E)

Apple Pie Oatmeal (E)

Save for later!

12 thoughts on “Apple Cake In A Mug | THM: E”

    • I just made this with oats that I ground up using a stick blender to keep it quick and easy. Just thought I’d let you know that it isn’t so good. It’s like an omelet with apples, especially on the bottom and not like a cake at all. So, you probably either need real oat flour or a real grinder to make the oats super fine so they soak up those egg whites.

  1. Just had the Apple Cake in a Mug for breakfast with a cup of Oolong Tea with collagen. It was delicious! Thank you for this recipe. I really enjoyed it!

  2. A winner overall, but tricky to gauge the cooking time depending on size of mug. Also seems important to let it cool enough before topping, otherwise the whipped cream will melt and make it more soggy!

  3. Had the same issue as Patty for the same reason I suppose: I ground oatmeal in a blender to get oat flour. I’ll try to grind it longer than a couple of minutes next time, or maybe just let the mixture sit more.

  4. Made this in a bowl and used maple extract and Lakanto maple syrup. Had some decaf black tea alongside, and it was perfect together! I did use the Bob’s Red Mill Oat Flour so texture was smooth!


Leave a Comment

Skip to Recipe