Banana Muffin In A Mug | THM: E, GF

I never imagined my favorite Muffin In A Mug recipe would be an E! Normally, I gravitate towards rich and buttery S Muffin In A Mug recipes, but this Banana Muffin In A Mug is so moist and flavorful, I can hardly believe it has no fat source! 

Unlike many low-fat E recipes, this one is not chewy or dense. It’s light, sweet and cake-y – more of a banana cake than a banana muffin. You know those Banana Sheet Cake recipes with cream cheese frosting? That’s what this Banana Muffin In A Mug is like! Dessert in a mug!

This Banana Muffin In A Mug doesn’t require any special ingredients to make, and is a very frugal Trim Healthy Mama recipe. The sweetness from a quarter of a very ripe banana cuts down on the need for much more sweetener (I used xylitol, but you can also use Gentle Sweet in half the amount, or Super Sweet in a quarter of the amount), and the oat flour can easily be made by simply grinding up oatmeal into a powder using your blender. 

Add an egg white for more protein and rise, unsweetened nut milk for moisture, some flavorings like vanilla extract, cinnamon, and mineral salt, and you’ve got the makings of a wonderfully sweet, single-serve THM E breakfast, snack, or dessert!

I have not tried baking this Banana Muffin In A Mug in the oven yet, but if you don’t have a microwave, you should be able to bake this (and most other Muffin in a Mug recipes!) at 350 F for a 10-15 minutes, using a toothpick to check for doneness. 

Since there’s no fat source in this Banana Muffin In A Mug, you have room to add a teaspoon (or 5 grams) of butter, peanut butter, nuts, or sugar-free chocolate chips if you like that in your Banana Muffins.  

Yield: 1 serving

Banana Muffin In A Mug | THM: E, GF

Banana Muffin In A Mug | THM: E, GF

This Banana Muffin In A Mug is the yummiest THM E muffin ever! It's tender, moist and sweet like a regular banana muffin, but in a convenient single serve size, and made without any special ingredients.

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

Ingredients

  • 2 tbsp mashed banana
  • 1 egg white
  • 1 tbsp unsweetened cashew or almond milk
  • 3 tbsp oat flour
  • 1 tbsp xylitol (OR 1/2 tbsp Gentle Sweet)
  • 1/4 tsp baking powder
  • 1/4 tsp vanilla extract
  • 1/8 tsp cinnamon
  • pinch of mineral salt

Instructions

  1. Whisk together mashed banana, egg white, and nut milk in a mug. Stir in remaining ingredients until well combined. Microwave for 1 - 1.5 minutes, or until cooked through.

Notes

Since there's no added fat to the recipe, you have room to add a teaspoon of butter to this recipe, if you like!

In search of other great E Muffin In A Mug recipe? Check these two out:

Carrot Muffin In A Mug (E)

Apple Cake In A Mug (E)

Apple Cinnamon Baked Oatmeal Cups | THM: E

Pre-THM, Quaker Instant Oatmeal packets were my standard wintertime breakfast, and the apple cinnamon variety was one of my favorite flavors. Even though they were warm and comforting, those instant breakfasts provided little nutritional value. The combination of oats, sugar, and chemically processed flavorings were highly refined, and with almost no protein to act as a buffer, my blood sugars took a hit and I didn’t feel full for long after. However, the flavors wrapped up in those convenient brown packets were on point and also the inspiration for these healthier, heartier Apple Cinnamon Baked Oatmeal Cups!

These Apple Cinnamon Baked Oatmeal Cups are a deliciously flavorful Trim Healthy Mama-friendly E breakfast or snack, made with no special ingredients. An infusion of protein comes from:

A single banana is the “secret ingredient” in these baked oatmeal cups. You can’t taste it at all, but it provides a very natural sweetness and cuts down on the amount of sweetener needed (I used xylitol, but you can also Gentle Sweet in half the amount), making these oatmeal cups a very frugal meal, too. Unsweetened applesauce and cinnamon are mainly responsible for the flavor here.

This recipe makes 24 apple cinnamon baked oatmeal cups. They can be frozen or stored in an air-tight container in the fridge. I find myself craving carbs around 3:00pm every day, and these are so nice to have on hand for a quick grab-n-go snack with a cup of coffee. My kids love them too, and they make excellent breakfasts on busy morning with a glass of low-fat or double fermented kefir.

These are best made the day before. They are delicious warm out of the oven, but they will fall apart if you remove the liners before they’ve had a chance to cool completely. You can have 2 per serving and still be within the 45 gram carb limit for E meals.

Yield: 24 oatmeal cups

Apple Cinnamon Baked Oatmeal Cups | THM: E

Apple Cinnamon Baked Oatmeal Cups | THM: E

These Apple Cinnamon Baked Oatmeal Cups are reminiscent of instant oatmeal packages in the same flavor, but this version is much healthier and heartier. A THM E.

Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes

Ingredients

  • 1 1/2 cups cashew milk
  • 4 egg whites (or 1/2 cup liquid egg whites)
  • 2 tsp vanilla extract
  • 2 cups unsweetened applesauce
  • 1 banana, mashed
  • 1/2 cup xylitol
  • 3 1/2 cups old-fashioned oats
  • 1 tsp mineral salt
  • 2 tsp baking powder
  • 1 tsp xanthan gum
  • 1 Tbsp cinnamon

Instructions

  1. Pre-heat oven to 350 F. Line a 12-cup muffin tin with paper liners.
  2. In a large bowl, whisk cashew milk, egg whites, vanilla, applesauce, mashed banana, and xylitol together. In a separate bowl, stir oats, salt, baking powder, xanthan gum, and cinnamon together. Add to wet ingredients and stir until everything is well incorporated.
  3. Use a spoon or ice cream scoop to divide batter evenly in lined-muffin tins. Bake @ 350 F for 30 minutes.

Notes

You can have 2 per serving and still be within the 45 gram carb limit for E meals. 

Strawberry Orange Banana Kefir Smoothie | THM: E

Tropicana’s Orange Strawberry Banana juice is my favorite flavor of juice in the whole world, but I try to avoid it since its such a concentrated form of sugar. Without any protein to slow down the absorption of carbs, those sugars rush straight to the blood stream, causing a spike followed by a crash!

This Strawberry Orange Banana Kefir Smoothie has all of the same wonderful flavors in that Tropicana juice, but since it contains a great deal of protein and a controlled amount of carbs, it’s an easy, energizing Trim Healthy Mama E!

Pure Orange Extract

Pure orange extract in this recipe gives it a note of orange flavor. You could also add a few slices of an orange, but not all blenders can handle citrus fruits very well, and I don’t like pieces in my smoothies! Using orange juice is not recommended, because without the fiber of the whole fruit, it’s also a concentrated form of sugar.

Double fermented low-fat kefir cuts down on the carbs even more. To double ferment your kefir, just let it sit out on the counter for 24 hours before refrigerating again. This will eat up more of the milk sugars, and actually turn the kefir itself into a Fuel Pull protein source; however, since this smoothie calls for half a banana, it’s still an E drink. If you wanted a Fuel Pull version with the same flavors, you could play around with your extracts a bit: omit the banana, and add banana and orange extracts to the strawberries, double-fermented kefir, collagen, and sweetener.

Trim Healthy Mama Collagen

I added collagen to this smoothie for an extra shot of sustenance. I’m often hungry after E meals, but it’s usually because I’ve forgotten to include enough protein. A scoop of collagen, in addition to the protein found in kefir, will help you feel full until your next meal. Alternatively, you could use protein powder instead, or even leave out the additional protein boost if you plan to have this drink with an E meal.

Yield: 1 serving

Strawberry Orange Banana Kefir Smoothie | THM: E

Strawberry Orange Banana Kefir Smoothie | THM: E

This Strawberry Orange Banana Kefir Smoothie is a Trim Healthy Mama-friendly E drink that is reminiscent of Tropicana's famous juice! A great source of healthy carbs and lean protein.

Prep Time 5 minutes
Total Time 5 minutes

Ingredients

  • 3/4 cup frozen strawberries
  • 1/2 small banana
  • 1 Tbsp collagen or whey protein powder (optional)
  • 1 cup double-fermented kefir
  • 1/2 tsp pure orange extract
  • 1/8 tsp stevia

Instructions

  1. Add all ingredients to the blender. Blend until smooth. Enjoy immediately.