Got a ripe banana and a mug? Make this whole food plant-based banana mug cake in just a few minutes! It’s an easy and wholesome breakfast, snack, or dessert. Kids and adults are sure to enjoy it.
Just look at the texture that oat flour gives to this mug cake, making it naturally gluten-free (if using non-contaminated oats), and full of whole grain goodness.
Here it is just before popping it into the microwave for a short 90 seconds:
And voila, the microwave works it’s magic and it’s a fluffy cake in a cup!
You Can Watch Me Make It!
I have been meaning to get this whole food plant-based banana mug cake recipe on the blog for a very long time! I’ve had it on my little amatuer YouTube Channel for a while, but never got the blog post up until now. This is a delicious treat that I’m excited for you to try!
As you can see from the thumbnail, this is a great recipe for kids to make. They love to make their own personal serving, and the instant-ness of this recipe is a hit. If you ever find yourself needing a fun, healthy recipe for a kids cooking class, this is a great option. I have many more ideas for kids cooking, too.
What You Need to Make a Healthy Banana Mug Cake
This particular version of mug cake (banana) is probably my favorite and the one I make most often. It is super delicious and devoured among everyone I make it for. It’s basically the ingredients of a bowl of oatmeal but feels so much fancier and indulgent! Baking powder, man. It does wonders! 😄
I don’t love pulling out 12 ingredients for a simple little mug cake, so we’re using just a few basics here. I try to keep it as quick as possible, and it turns out delicious!
You’ll need:
- 1 ripe small or medium banana (not too large)–this is the only liquid you need!
- 1/4 cup oat flour (I grind about a cup of rolled oats in the blender until fine, and then measure 1/4 cup out, and keep the extra oat flour on hand for next time)
- 1 tablespoon sweetener of choice, such as maple syrup, sugar, date syrup or paste, or leave it out completely if you’re used to fruit-only desserts
- 1/2 tsp baking powder
That’s the basics! Then, you can be creative and add vanilla, nuts, chocolate chips, cinnamon, nutmeg, or all of those things!
Why This is a Healthy Treat
You may be thinking, “There are only 6 grams of protein in this, how can you call it healthy?!”
Protein is great but so are complex carbs! Complex carbohydrates, such as the ones found in oats and bananas, are one of the healthiest macros you can eat! They fill you up and don’t clog your arteries or fuel cancer, they are packaged with phytochemicals since they are in a whole food form. Complex carbs are your friend, as long as they are truly complex (meaning whole food). Simple carbohydrates (such as white flour, table sugar) break down very fast and cause a spike in blood sugar. They are a different story. We can’t group all carbs together and lump candy and oats all together.
I also believe that macros aren’t the whole story. Micronutrients deserve equal spotlight. This mug cake might have nearly 300 calories and a diet soda has zero, but this treat is real food that will nourish you and fuel you. You’ll get magnesium, potassium, iron, B vitamins, and almost 25% of your daily need for fiber in this little cup of cozy sweetness.
I love to eat my warm mug cake with a splash of soy milk on top.
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If you make this, please come back and leave a rating and a comment! It would help me so much if you did.
Banana Mug Cake (WFPB, Vegan, Gluten-free)
Equipment
- 1 microwave
- 1 mug, ramekin, or glass bowl
Ingredients
- 1 ripe medium or small banana
- 1/4 cup oat flour grind rolled oats in a blender, then measure
- 1 TBSP maple syrup or any other sweetener such as date syrup or sugar
- 1/2 tsp baking powder
- 1/2 tsp vanilla extract optional
optional ingredients
- 1 tablespoon chopped walnuts or pecans
- 1 tablespoon chocolate chips
- 1 dash cinnamon or nutmeg
- 1 pinch salt
Instructions
- In a shallow bowl, mash the banana with a fork until it's nearly smooth. Stir in the oat flour, maple syrup, baking powder, vanilla, and any other optional ingredients you want to include.
- Spoon the batter into a mug, ramekin, or small glass bowl. Sprinkle nuts and/or chocolate chips on top if you'd like. Microwave for 90 seconds. It will be extremely hot to the touch, so protect your hands when you pull it out. Let it cool at least 5 minutes before enjoying it. I love a splash of soy milk on top.
Notes
Nutrition
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