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)

Carrot Muffin In A Mug | THM: E

Last week my friend Rachel (Certified THM Coach at Fueling Your Trim…she has my personal recommendation if you’re looking for a coach!) challenged me to make a new E Muffin In A Mug because she enjoyed the Apple Cake In A Mug so much! So this Carrot Muffin In A Mug recipe is dedicated to her. 🙂

Apple Cake In A Mug (E)

Bursting with the warming spices of traditional carrot cake, this Carrot Muffin In A Mug only takes 3 minutes to make and doesn’t require any special ingredients! It’s a deliciously easy way to energize your body with healthy, complex carbohydrates for breakfast or as a mid-day snack. 

All you need to make it:

Since there’s no added fat whatsoever in this Carrot Muffin In A Mug, you have room to include 5 grams of fat (or approximately 1 teaspoon) from another source like chopped walnuts or butter and still stay in E mode!

If you like raisins (I don’t!), a few of them sprinkled into the batter works well here because this Carrot Muffin In A Mug is already an E. 

Nature’s Hollow Sugar-free Maple Syrup

I don’t find it necessary, but if you’re looking to add more sweetness and a little maple flavor, a drizzle of sugar-free maple syrup (Nature’s Hollow is a plan-approved brand) on top is a real treat! 

This Carrot Muffin In A Mug is very moist. It takes a minute and half to cook it all the way through in my microwave, but that time may vary a bit in yours. It’s hard to overcook and dry it out though, so don’t be worried about adding more time to the cooking process if you notice the top is still uncooked. 

Yield: 1 serving

Carrot Muffin In A Mug | THM: E

Carrot Muffin In A Mug | THM: E

This Carrot Muffin In A Mug is a quick and delicious way to enjoy a THM E snack! It takes just minutes to make, and has a wonderful cake-like texture.

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

Ingredients

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

Instructions

  1. Whisk nut milk, egg white, sweetener, and vanilla together in a mug. Stir in remaining ingredients until well combined. Microwave for 1 - 1.5 minutes, or until cooked through. Serve with sugar-free syrup, if desired.
  2. Optional: serve with 1 tsp of additional fat from either butter or chopped walnuts.

Notes

Since there is no added fat in this recipe, you have room to add a teaspoon of butter or chopped walnuts to this muffin in a mug, if you desire.

If you like raisins in carrot muffins, you can add a few to the batter before cooking.

Gentle Sweet may be used instead of xylitol in half the amount, or Super Sweet in a quarter of the amount.

Cinnamon Protein Pancakes | THM: E

Did you know you can make fluffy pancakes with collagen?! I discovered this somewhat by accident when experimenting with this Cinnamon Protein Pancake recipe and I love how they turned out!

E meals often get a bad rap because some people don’t think they keep you feeling full for very long. Admittedly, it’s trickier to find a variety of lean protein sources to keep you satisfied in an E meal than in an S meal where both lean and fatty protein sources can be used without crossing fuels. But, if you can get a proper balance of lean protein and healthy carbs without the use of fat, E meals are life changingespecially if you’re a Mom, pregnant, and otherwise feeling run down and tired! E meals give you energy!

To be sure I felt full, I put 3 of these fluffy pancakes on my plate after I made them, topped them with a wonderful blueberry compote (recipe below), and a little low-fat whipped cream. Wouldn’t you know it, I could only eat one, and my hubby ran into the same problem!

There’s so much protein in these Cinnamon Protein Pancakes from the collagen, egg whites, and fat free Greek yogurt, that we were stuffed after one pancake! You should be able to get 5-6 pancakes out of this recipe, so you’ll easily be able to serve 3-4 people….even 5, if you find them as filling as we did!

Alternatively, you can freezer these Cinnamon Protein Pancakes and warm them up in a toaster oven or microwave as needed! A great prep ahead E breakfast!

We love these Cinnamon Protein Pancakes with a fruit compote. I’ve included the recipe for a blueberry compote here, but you could use almost any fruit, or a mix of them, fresh or frozen, since this is an E meal anyway! Berries, peaches, pears, apples…anything goes.

Natures Hollow Sugar-Free Maple Flavored Syrup, 10 Ounce (Pack of 2)

Or, douse these pancakes in a sugar-free maple syrup if that’s your thing. Nature’s Hollow is plan-approved.

Yield: 5-6 pancakes

Cinnamon Protein Pancakes | THM: E

Cinnamon Protein Pancakes | THM: E

Did you know you can make fluffy pancakes with collagen?! I discovered this somewhat by accident when experimenting with these Cinnamon Protein Pancakes, and I love how they turned out! A THM E.

Prep Time 3 minutes
Cook Time 5 minutes
Total Time 8 minutes

Ingredients

  • 1 cup oat flour
  • 2 tbsp collagen
  • 1 tbsp xylitol (OR 1/2 tbsp Gentle Sweet)
  • 1 teaspoon baking powder
  • 1 teaspoon cinnamon
  • ¾ cup egg whites (5-6 egg whites)
  • 4 tablespoons 0% fat Greek yogurt
  • 1 tsp vanilla extract
  • pinch of salt
  • 1 teaspoon butter or coconut oil
  • BLUEBERRY COMPOTE
  • 2 cups fresh or frozen blueberries
  • 2 Tbsp lemon juice
  • optional: sweetener to taste
  • 1/2 tsp xanthan gum

Instructions

  1. In a bowl, mix oat flour, collagen, baking powder, and cinnamon until fully blended. Add egg whites and Greek yogurt to the bowl and beat until a batter-like consistency is reached. Melt butter or coconut oil in a non-stick frying pan over medium-high heat.
  2. Pour in batter by 1/4 cup-fulls and cook pancakes until bubbles form all around the top of the pancake, then flip and cook for a few more minutes, or until cooked through.
  3. To make the blueberry compote, bring blueberries, lemon juice, and optional sweetener to a boil in a saucepan. Remove from heat and whisk in xanthan gum until thickened. Pour over pancakes and enjoy!
  4. Optional: garnish with Fat-free Reddi Whip.

Looking for more yummy, on-plan pancakes?! Try these on for size!

Best Low-Carb Pancakes | THM: S 

Apple Flapjack Pancakes | THM: E