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This 3 ingredient Healthy Mug Cake is so moist and chocolatey that you won’t guess it’s sugar-free, dairy-free, flourless and low calorie–98 kcal only! Ready in under 5 minutes, it’s the perfect treat to satisfy your sweet tooth without cheating on the diet.
If you are like me and always need something sweet in the afternoon or after dinner, this low fat mug cake is the solution. Just like my healthy microwave cheesecake, cottage cheese brownies or low calorie banana bread, it’s great to satisfy my cravings without excess calories and sugars.
Why you will love this recipe
- 3 ingredient & 5 minutes – Healthy desserts can’t get any easier. You just need to blend 3 simple ingredients, pour the batter into a mug and microwave for 3 to 4 minutes.
- Fudgy & chocolatey – Get ready to dig into a moist chocolate cake in a mug that tastes just like the real thing. Perfect to satisfy your late-night cravings, also if you are on a diet.
- 98 calories & sugar-free – Dieting doesn’t mean you can’t eat chocolate. This healthy microwave dessert is surprisingly low in calories and in added sugar-free.
- Flourless & allergy-friendly – You won’t need any flour, sugar, artificial sweetener, dairy or oil. Plus, it has no bananas and can also be made higher in protein or vegan without eggs.
Ingredients & Substitutes
This healthy chocolate mug cake requires just 3 ingredients you probably already have at home. Here are more details, along with tips and substitutes–precise quantities can be found in the recipe card at the bottom.
- Apple – For a sweet flavor, I recommend using sweet apples like Fuji, Honeycrisp, or Gala. Be sure to core and dice them into chunks to ensure easier blending, peeling is not needed. As an alternative, you can replace the apple with half a cup of unsweetened applesauce, a pear or one medium banana.
- Egg – You’ll need a large egg, both white and yolk. For a vegan healthy mug cake, swap it for one flaxseed egg.
- Cocoa powder – To keep the cake sugar-free, use unsweetened cocoa powder. Dutch cocoa powder or baking cacao will also work, but watch out for added sugars.
How to make healthy mug cake
You can find the printable recipe at the end of this blog post, but for now here’s an overview with step-by-step pictures.
- Step 1 – Prep. Grease two microwave-safe mugs or oven-safe ramekins with oil or cooking spray to prevent sticking.
- Step 2 – Blend. Cut the apple into chunks, then add to a blender with egg, cocoa powder and optionally baking powder. Blend on high until smooth and free of lumps. Optionally, you can add 1 to 2 teaspoons of maple syrup for a sweeter mug cake.
- Step 3 – Cook. Transfer the batter to the prepared mugs, then place in the microwave and cook on medium power for approximately 3 to 4 minutes, or until the cakes have risen and are set in the center–mine took 3 minutes 45 seconds. Microwaves may vary, so adjust the cooking time accordingly.
Alternative cooking methods
- Oven – Bake in hot oven at 350°F (180°C) for 20 to 25 minutes, or until they are no more raw inside. Let cool at room temperature before serving.
- Air fryer – Cook in preheated air fryer at 300°F (150°C) for 12 to 18 minutes, or until they are no more raw inside. Let cool at room temperature before serving.
Recipe variations
- High protein – Add 1 scoop (30 grams) of protein powder to boost protein and macros. If the batter thickens too much after mixing, simply add a small splash of milk to adjust the consistency. Another option is swapping out the cocoa powder for chocolate flavored protein powder.
- Vegan – Replace the egg with one flaxseed egg or a chia seed egg. Since there’s no milk or yogurt, no further adaption is needed.
- No apples – If you’re not a fan of apple, swap it for a diced pear or a medium ripe banana.
- Toppings – Before microwaving or baking, sprinkle 1 to 2 teaspoons of chocolate chips on top. Serve your chocolate chip healthy mug cake with a drizzle of peanut butter for more indulgence.
Success tips
- Use sweet apples – Since this recipe is sugar-free, using a naturally sweet apple variety will enhance the flavor and keep the texture moist. I recommend Fuji, Honeycrisp, or Gala, as they add just the right amount of natural sweetness.
- Add sweetness naturally – If you prefer a sweeter taste without added sugar, try a dash of vanilla extract, a sprinkle of cinnamon, or a pinch of coffee powder to enhance the chocolate flavor.
- Make it your own – This low sugar mug cake is easily customizable. Stir in chocolate chips, crushed nuts, or a scoop of protein powder for extra richness and texture. You can also top it with a drizzle of peanut butter.
- Let it cool before digging in – While it’s tempting to eat your mini chocolate cake right away, letting it cool for a couple of minutes helps the texture set. This also enhances the flavors.
Make ahead and storage
To store. Allow the mug cake to cool completely to room temperature, then cover with plastic wrap or place in an airtight container to keep it fresh. At room temperature it will last for up to 2 days, in the fridge it will keep fresh for up to 4 days.
To freeze. For longer storage, place leftovers in an airtight container or freezer-safe bag and freeze for up to 3 months. When ready to enjoy, reheat in the microwave for about 30 seconds or bake in a 350°F (180°C) oven for a few minutes until warm.
Nutritional values
This recipe makes 2 healthy chocolate mug cakes. Nutritional values are approximations only, calculated for one serving.
- Calories – 98.3 kcal
- Protein – 6.2 grams
- Carbohydrates – 17.1 grams
- Fats – 4.5 grams
Frequently asked questions
Yes, you can replace the apple with half a cup (120 g) of unsweetened applesauce. Pumpkin puree or mashed sweet potato work great too, but additional sweetness may be needed.
No, there is no need to peel the apple before blending–the peel adds extra fibers, nutrients and texture. The choice is up to you.
For this recipe I used a medium apple of approximately 5.5 oz (155 g).
More healthy low calorie desserts
- Sugar-free cheesecake
- Protein cookies with Greek Yogurt
- Protein muffins
- Protein cheesecake
- Flourless Greek yogurt brownies
- Protein pudding
- Sugar-free brownies
Healthy Mug Cake
Ingredients
- 1 apple, cored and peeled
- 1 large egg
- ⅓ cup (30 g) cocoa powder
- ½ tsp baking powder, optional but recommended
Optional Ingredients
- 1 to 2 tsp maple syrup, for a sweeter mug cake
- ½ tsp vanilla extract
- a pinch of salt
- chocolate chips
Instructions
- Grease two microwave-safe mugs or oven-safe ramekins with oil or cooking spray to prevent sticking.
- If baking mug cakes in the oven. Preheat oven to 350°F (180°C).
- Cut the apple into chunks, then add to a blender with egg, cocoa powder and optionally baking powder. Blend on high until smooth and free of lumps. Optionally, you can add 1 to 2 teaspoons of maple syrup for a sweeter mug cake.
- Transfer the batter to the prepared mugs.
Healthy Microwave Mug Cake
- Microwave on medium power for approximately 3 to 4 minutes, or until the cakes have risen and are set in the center–mine took 3 minutes 45 seconds. Microwaves may vary, so adjust the cooking time accordingly.
- Carefully remove from the microwave (they will be hot!) and let cool for a minute or two before serving.
Healthy Baked Mug Cake
- Bake in hot oven for 20 to 25 minutes, or until they are no more raw inside. Let cool at room temperature before serving.
Notes
- To store: Let the mug cake cool completely, then cover and store at room temperature for up to 2 days or in the fridge for up to 4 days.
- To freeze: For longer storage, freeze in an airtight container for up to 3 months and reheat in the microwave for 30 seconds before serving.
- No apple – Swap the apple for a medium banana or pear for a different flavor.
- Vegan – Replace the egg with a flaxseed or chia egg.
- High protein – Mix in 30g of protein powder, adjusting with a splash of milk if needed.
- Toppings – Customize with chocolate chips, nuts, or a drizzle of peanut butter for extra indulgence.
