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


  • 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


  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.


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)

Pumpkin Oatmeal Cookies | THM: E

For having no gluten, no dairy, no eggs, no sugar, and no fat source, these pumpkin oatmeal cookies make an awfully great Trim Healthy Mama E breakfast or snack!

With a texture more like baked oatmeal than a sweet, sugar-y cookie treat, these pumpkin oatmeal cookies are chewy, flavorful, and ridiculously easy to put together! The batter literally takes less than two minutes to stir up as it only consists of oatmeal, pureed pumpkin and flavorings!

Since the only protein source in these pumpkin oatmeal cookies are the oats themselves, it’s best to enjoy them with additional lean protein, like a collagen-infused coffee or tea, a glass of low-fat kefir, or 0% fat Greek yogurt, etc.

Great Lakes Collagen is my favorite brand to use, as it has no flavor and easily dissolves into a mug of hot coffee.

You barely need any ingredients to make these Pumpkin Oatmeal Cookies, and the seven you do need, you probably already have on hand!

This recipe produces about 20 pretty addictive cookies. Try to limit yourself to 3 per serving if you’re eating them for a meal, or enjoy one for dessert after an Ultimate E Sandwich!

Yield: 20 cookies

Pumpkin Oatmeal Cookie | THM: E

Pumpkin Oatmeal Cookie | THM: E

These Pumpkin Oatmeal Cookies make a fantastic THM E breakfast, snack or dessert! You'd never guess they're free of gluten, eggs, sugar, and dairy. No special ingredients.

Prep Time 2 minutes
Cook Time 10 minutes
Total Time 12 minutes


  • 2 1/2 cups old fashioned oats (use GF oats if necessary)
  • 1 cup pumpkin puree
  • 1/4 cup xylitol (OR 2 tbsp Gentle Sweet)
  • 1/2 tsp molasses
  • 1/2 tsp vanilla extract
  • 1/2 tsp pumpkin spice
  • 1/4 tsp mineral salt


  1. Preheat oven to 350 F. Lightly grease 2 cookie sheets.
  2. In a large bowl, use your hands to mix all ingredients together. Form into 20 balls and arrange on prepared cookie sheets. Flatten each cookie with the palm of your hand. Bake at 350 for 10-12 minutes. Cool and enjoy!

Low Carb Peanut Butter Cups | THM: S

The Internet is loaded with a million different variations of the world’s best combination of flavors, and I’m here to add my version of low carb peanut butter cups to the collection! I’ve been tweaking this low carb peanut butter cup recipe for over a year, and now it’s exactly how I like ’em!

Pre-THM, my favorite chocolate in the world was a Reese’s Peanut Butter cup. Even now, I cannot be trusted to leave them alone if they are in the house. I love the “snap” of the chocolate layer, followed by a perfectly textured peanut buttery filling. The ratio of chocolate to peanut butter in those cups is just right, too.

My first goal with these low carb peanut butter cups was to recreate the same peanut butter texture you find in a Reese. It needed to be slightly chewy, but not too creamy or crumbly.

First, I tried using just butter for the oil in the filling, but even though the flavor was amazing, it was too crumbly after it solidified in the fridge. I’m really not a big fan of the flavor of coconut oil, but I love its melt-in-your-mouth factor. I swapped out part of the butter for coconut oil and the result was perfect: enough butter to mask the coconut oil flavor, and enough coconut oil for the peanut butter cups to melt in your mouth (instead of crumble).

A small amount of coconut flour, almond flour, and golden flaxseed meal mixed with a much larger amount of defatted peanut flour create an almost graham crumb texture inside the buttery filling.

I’m all about quick and easy recipes with no special ingredients, so instead of making the chocolate layer of these low carb peanut butter cups coat the sides of the paper liners, I simply melted 1 bar of 85% dark chocolate over low heat and poured it on top of the peanut butter layer. 1 bar of melted dark chocolate divided between 24 peanut butter cups is just the right amount of chocolate. It’s a thin enough layer of dark chocolate that you don’t even need to add extra sweetener to it or splurge on sugar-free “milk” chocolate chips (though you can always do that too, with Trim Healthy Mama or Lily’s chocolate chips if you like your low carb peanut butter cups to be even sweeter!). It’s not overpowering and perfectly compliments the much sweeter peanut butter layer underneath!

You will get 24 low carb peanut butter cups out of this recipe using a mini cupcake pan. Since these treats are an S, and there’s no fat limit for Trim Healthy Mama S meals, I suppose you could have as many as you like, but reasonably, 2-3 is a non-abusive amount for a snack. 🙂

Looking for more ways to use defatted peanut flour? Try these favorites!

Yield: 24 peanut butter cups

Low Carb Peanut Butter Cups | THM: S

Low Carb Peanut Butter Cups | THM: S

These low carb peanut butter cups are melt-in-out mouth delicious and incredibly easy to make! Bet you can't eat just one! Sugar-free, gluten-free, keto and Trim Healthy Mama S-friendly!

Prep Time 15 minutes
Additional Time 1 hour
Total Time 1 hour 15 minutes


  • 1/4 cup coconut oil
  • 1/2 cup butter
  • 3/4 cup xylitol
  • 1 1/2 cups defatted peanut flour
  • 2 1/2 Tbsp coconut flour
  • 2 1/2 Tbsp almond flour
  • 2 1/2 Tbsp golden flaxseed meal
  • 1/4 tsp mineral salt
  • 1 3.5oz bar 85% dark chocolate


  1. In a large saucepan melt coconut oil, butter, and xylitol together. Remove from heat and stir in peanut flour, coconut flour, almond flour, golden flaxseed meal, and mineral salt. The mixture will thicken slightly.
  2. Spoon evenly into 24 mini cupcake liners.
  3. In a small saucepan over lowest heat, melt a bar of chocolate. Divide and pour evenly over peanut butter layer. Refrigerate for an hour, or until set.

Peanut Butter Muffin In A Mug

This Peanut Butter Muffin In A Mug is probably one of the fastest recipes I’ve ever made (although 3-Ingredient Peanut Butter Cheesecake In A Bowl is a close runner up!).

It’s possible I love peanut butter.

It takes just a few ingredients to whip up this delightful, tender, high protein Peanut Butter Muffin In A Mug! You’ll need:

That’s it!

Stir all the ingredients together with a fork inside a mug, nuke it for a minute, and you’ve got yourself a perfectly moist, peanut butter-y cake that’s ideal for enjoying all by itself, with a handful of fresh raspberries and whipped cream, or with a sprinkle of sugar-free chocolate chips! I recommend using either Lily’s, Trim Healthy Mama chocolate chips, or chopping up part of an 85% Lindt chocolate bar.

Trim Healthy Mama Sugar-free Chocolate Chips

The cool thing about this warm Peanut Butter Muffin In A Mug is that it contains far less calories by using defatted peanut flour instead of actual peanut butter! So, while this MIM is still an S, it’s not nearly as calorie-dense as it could be, and yet there’s no skimping on flavor or protein.

Trim Healthy Mama’s Defatted Pressed Peanut Flour

My other favorite recipes for using defatted peanut flour are:

Let me know if you try this Peanut Butter Muffin In A Mug and how ya like it! You can even make it dairy-free by using coconut oil instead of butter!

Yield: 1 serving

Peanut Butter Muffin In A Mug

Peanut Butter Muffin In A Mug

This deliciously tender Peanut Butter Muffin In A Mug take less than 2 minutes to make and is full of healthy fats and protein! A great THM S, gluten-free, sugar-free, low carb and keto-friendly breakfast or snack.

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


  • 1/2 Tbsp butter or coconut oil
  • 1 1/2 Tbsp xylitol (OR 2 1/2 tsp Gentle Sweet)
  • 1 egg
  • 3 Tbsp defatted peanut flour
  • 1/2 tsp baking powder
  • 1/2 tsp vanilla extract
  • pinch of mineral salt


  1. Stir all ingredients together in a mug and microwave for 1 minute. Enjoy immediately!


Dress up this muffin with some sugar-free chocolate chips, or fresh raspberries for a PB & J flavor!

Low-Carb Black Licorice | THM: S

I am so excited about this low-carb black licorice recipe!

Both my husband and I are of Dutch descent. My Mom was born in Holland, as were all eight of our grandparents, and our great-grandparents. We’ve got Dutch blood running through our veins from as far back as we can tell, and we both grew up eating many traditional Dutch foods like boterkoek (I have a Trim Healthy Mama-friendly Boterkoek recipe here), boerenkool (okay, only my family ate that), stroopwafelshutspotfrikadellen, vla, and of course, dropjes!

Dropjes, or drop, is Dutch black licorice.  It’s similar to the black licorice you can get in North America, but it comes in all different textures, shapes, sizes, sweetness, and saltiness. My husband likes double zout drop the best, or doubly salted black licorice. I like mine sweeter.

The flavor of the low-carb black licorice recipe here is somewhere in between plain black licorice and the salted kind. If you prefer sweet black licorice, you can leave the salt completely out of the recipe; if you want a double zout flavor, you can increase the amount by a 1/4 tsp.

You probably have most of the ingredients in this recipe on hand. Gelatin (any kind of unflavored will work: Knox, Just Gelatin, or Great Lakes), an on-plan sweetener (I used xylitol, but you can also use Gentle Sweet in half the amount), molasses, fine sea salt, heavy cream, and butter.

The two “odd” ingredients are things you can buy locally or online: anise extract and activated charcoal.

  1. Anise extract is essential to this recipe. It’s what gives black licorice its flavor.
  2.  The activated charcoal is only used as a natural food dye and has bonus health benefits of relieving gas and bloating, whitening teeth, cleansing your digestive system, and reducing high cholesterol! It is tasteless.

Activated Charcoal:

Pure Anise Extract:

You can use a fancy mold to make pretty, bite-sized candies, or pour into 9×13 and cut into licorices of your desired size with a knife.

Because this black licorice is low-carb and doesn’t contain whole wheat flour (or any other flour, for that matter), its consistency is closer to that of a gummy candy. It’s soft, flexible, and not as chewy, but the flavor is spot on and it holds up well with or without refrigeration after the licorice has set. This means you can keep a bag of them in your purse when you’re out and about!

Yield: 100 candies

Low-Carb Black Licorice

Low-Carb Black Licorice

This delicious low-carb black licorice recipe is incredibly easy to make! A THM S candy that's just as enjoyable to eat yourself as it is to gift to a friend!

Prep Time 5 minutes
Cook Time 5 minutes
Additional Time 20 minutes
Total Time 30 minutes


  • 1/4 cup unflavored gelatin
  • 1/2 cup xylitol (OR 1/4 cup Gentle Sweet)
  • 1/4 cup heavy cream
  • 1/2 cup water
  • 2 Tbsp butter
  • 1 Tbsp molasses
  • 1/2 tsp fine sea salt
  • 1 tsp activated charcoal (optional: for color)
  • 1 Tbsp anise extract


  1. Add gelatin, xylitol, heavy cream, water, butter, molasses, and sea salt to a saucepan. Cook over medium heat, stirring constantly until gelatin and sweetener are completely dissolved and mixture beings to boil. Remove from heat. Whisk in activated charcoal and anise extract until smooth. Pour into candy molds or 9x13 and chill in the fridge until set, about 15-20 minutes. Cut into the desired size if not using candy molds.


The activated charcoal acts as a natural food dye (with added health benefits), but you can leave it out if you don't mind a brown "black licorice." 🙂

Low Carb Pumpkin Muffins With Maple Frosting | THM: S

Oh, pumpkin. How I love you.

You make delicious cheesecakes (little, medium, and big ones), but my latest adoration for you comes in the form of the lightest, moistest, low-carb muffins I have ever eaten. You don’t need any frosting, but the maple topping….this turns you into my favorite Trim Healthy Mama-friendly muffin of all time.

Y’all. If you’ve never baked a low-carb pumpkin muffin before (or any low-carb muffin at all), make this one! You’d think it was made with all-purpose flour, but nope; it’s made with a blend of coconut flour, almond flour, and golden flaxseed meal. (Or, if you have Trim Healthy Mama baking blend on hand, you can use that instead.) These muffins are also gluten-free and dairy-free if you use coconut oil instead of butter and leave off the frosting!

I sweetened these muffins with xylitol, but you can use Gentle Sweet in half the amount. Also, in place of the cinnamon, ginger, nutmeg, and cloves, you can use 1 1/2 teaspoons of pumpkin spice instead.

Yield: 12 servings

Pumpkin Muffins With Maple Frosting | THM: S

Pumpkin Muffins With Maple Frosting | THM: S

These Pumpkin Muffins with Maple Frosting are my ultimate favorite Trim Healthy Mama Fall S snack! They are incredible with or without frosting.

Prep Time 20 minutes
Cook Time 25 minutes
Total Time 45 minutes


  • 1/4 cup coconut flour
  • 1/4 cup almond flour
  • 1/4 cup golden flaxseed meal
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 1 tsp cinnamon
  • 1/4 tsp ginger
  • 1/4 tsp nutmeg
  • 1/4 tsp sea salt
  • 1/8 tsp cloves
  • 1 cup canned pumpkin
  • 1/3 cup xylitol
  • 4 eggs
  • 1/4 cup butter, softened
  • 1 tsp vanilla extract
  • 1 cup whipping cream
  • 1 Tbsp xylitol
  • 1/2 tsp pure maple extract


  1. Preheat oven to 350 F. Place liners in a muffin tin.
  2. In a large bowl, stir coconut flour, almond flour, flaxseed meal, baking soda, baking powder, cinnamon, nutmeg, ginger, cloves, and salt together.
  3. In a separate bowl, beat pumpkin, xylitol, eggs, butter, and vanilla together on high speed until smooth. Add to dry ingredients, and beat on low until well combined. Let mixture stand for a two minutes before scooping into muffing liners (it will thicken slightly).
  4. Bake at 350 for 20-25 minutes, or until a toothpick comes out clean. Cool completely.
  5. In another bowl, beat frosting ingredients together until stiff peaks form. Pipe onto muffins.


You can make these muffins dairy-free by using coconut oil instead of butter.

You can use 1 1/2 tsp of pumpkin spice instead of the the other spices.

Substitute 3/4 cup THM Baking Blend for the coconut flour, almond flour, and flaxseed meal, if desired.

3 Ingredient Peanut Butter Cheesecake In A Bowl | THM: S, E, FP

I was nearly out of groceries last week and found myself scrounging through the cupboards to find something I could use to make a quick Fuel Pull lunch. I had planned to blend up the bit of cottage cheese I had left in the fridge with some frozen berries for a bowl of Cottage Berry Whip…. but I was out of berries.

I spotted the defatted peanut flour, added it to the cottage cheese with a bit of xylitol and pulsed it up in the blender until it was smooth. I couldn’t believe it! Those three ingredients together tasted so much like the rich, fat-based filling of our favorite Peanut Butter Cheesecake, except now I was enjoying a Fuel Pull! Even our oldest son, who I usually make the cheesecake with in mind, licked the spatula clean and said, “This tastes like my birthday cake!”

I knew immediately that this was going to be a regular thing for me, especially since it can be enjoyed in every fuel setting. By itself, it’s delicious…

…with a raspberry sauce made by boiling a cup of raspberries and a tablespoon of xylitol together, then pressing through a sieve, it’s incredible! Peanut butter and jam in a bowl, Baby! (And it’s still a Fuel Pull!)

Or, if you’d like to turn the Peanut Butter Cheesecake Bowl into an E, it makes a perfect dip for apples.

Would you rather have an S? Mix some Lily’s chocolate chips into your Peanut Butter Cheesecake Bowl and top with whipped cream!

Yield: 2-3 servings

3 Ingredient Peanut Butter Cheesecake Bowl | THM: S, E, FP

3 Ingredient Peanut Butter Cheesecake Bowl | THM: S, E, FP

This Peanut Butter Cheesecake in a bowl is a Trim Healthy Mama Fuel Pull that only requires 3 ingredients and 5 minutes to make!

Prep Time 5 minutes
Total Time 5 minutes


  • 2 cups 1% fat cottage cheese
  • 1/2 cup defatted peanut flour
  • 3 Tbsp xylitol (OR 1 1/2 Tbsp Gentle Sweet)


  1. Add all ingredients to a blender and blend until smooth.

Homemade Triple Zero Cappuccino Yogurt | THM: FP

A favorite Fuel Pull snack of Trim Healthy Mamas are Dannon’s Oikos Triple Zero Greek yogurt cups. They come in a wide variety of flavors and contain no added sugar, carbs, or fat, but since they’re significant sources of protein, they make great Fuel Pull snacks. Unfortunately, Triple Zero is not yet available in Canada, or I’d be all over their coffee-flavored option!

Astro’s Cappuccino yogurt was the next best thing flavor-wise, but it contains a significant amount of added sugar, so it’s not compatible with THM.  I decided to blend cold coffee (McDonald’s Premium Roast is my favorite, but sometimes I opt for a sugar-free Salted Caramel roast), 0% fat Greek yogurt, xylitol (you could use half the amount in Gentle Sweet instead), and gelatin or collagen together for an additional protein boost.  (Blending in gelatin this way will not set your yogurt; it’s simply there for the protein boost if you’re out of collagen. Or, you can omit the gelatin and collagen altogether and make the yogurt your sole protein source.)

The result was a cappuccino-flavored Fuel Pull yogurt that tastes so much like the kind you can buy in the store, my kids couldn’t even tell the difference! Coffee thins out the Greek yogurt to the consistency of regular low-fat yogurt, which means you can either eat this snack with a spoon or drink it through a straw. I drank mine for breakfast yesterday and stayed full until lunch, which is highly unusual for me.  I’m not a fan of plain 0% fat Greek yogurt, so I’m especially thrilled to be able to enjoy it in a Fuel Pull setting!

Yield: 2 1/2 cups

Homemade Triple Zero Cappuccino Yogurt | THM: FP

Homemade Triple Zero Cappuccino Yogurt | THM: FP

Eat it with a spoon, or drink it with a straw, this ridiculously easy homemade Triple Zero Cappuccino yogurt is a delicious THM-friendly Fuel Pull!

Prep Time 5 minutes
Total Time 5 minutes


  • 2 cups 0% fat Greek yogurt
  • 1 cup cold coffee
  • 3 Tbsp xylitol (OR 1 1/2 Tbsp Gentle Sweet)
  • Optional: 1 tsp gelatin or collagen


  1. Add all ingredients to the blender and blend until smooth. Drink, or eat with a spoon.

Salted Almond Chocolate Coconut Squares | THM: S


These no-bake Salted Almond Chocolate Coconut Squares (say that 10 times really fast) are our 5 year-old’s favorite Trim Healthy Mama-friendly recipe so far. They are a delicious way to get your coconut oil in!


The base tastes like a chocolate macaroon, a sweet chocolate ganache made from whipping cream, cocoa powder, almond butter, and sweetener (I used xylitol, but you can also use half the amount in Gentle Sweet) forms the middle, and coarsely chopped sea-salted almonds finish off the top. You’ll only need a small piece since these squares are so decadent; one batch makes 25-30 servings.

Yield: 25-30 squares

Salted Chocolate Almond Bars | THM: S

Salted Chocolate Almond Bars | THM: S

These no-bake, rich chocolate THM S squares are comprised of a coconut macaroon tasting base, a sweet chocolate ganache middle, and sea-salted almond top. Deliciously decadent!

Prep Time 15 minutes
Additional Time 2 hours 45 minutes
Total Time 3 hours



  • 1 cup shredded unsweetened coconut
  • 3/4 cup almond flour
  • 1/3 cup coconut oil
  • 1/3 cup cocoa powder
  • 1/4 cup xylitol


  • 1 cup whipping cream
  • 1/2 cup almond butter
  • 1/4 cup xylitol
  • 1/4 cup cocoa powder
  • 1/2 cup sea-salted almonds, coarsely chopped
  • 1/4 cup finely shredded unsweetened coconut


  1. Line 11x7 baking sheet with parchment paper. In a blender, pulse together crust ingredients. Spread onto parchment paper. Chill for 30 minutes, or until hardened.
  2. Melt whipping cream and xylitol together in a saucepan, until sweetener is dissolved. Whisk in cocoa powder and almond butter until smooth. Pour evenly onto refrigerated crust. Sprinkle on chopped. sea-salted almonds and shredded coconut. Chill for 2 hours. Cut into 1-inch squares and serve. Refrigerate leftovers.