Pancake in a Mug

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Nothing is easier than whipping up this Keto Mug Pancake for breakfast. With 16 grams protein and only 5.8 grams of carbs, it will kick your day into high gear!

Who doesn’t love starting the day with warm pancakes topped with butter and syrup? It’s more of a weekend breakfast, as it’s usually too much work to make them on busy mornings. Sometimes I make a big batch of Keto Pancakes on a Sunday to eat throughout the week. But that takes some foresight and planning, and I am often not that organized.

Thankfully, I’ve got another delicious low-carb solution to scratch that itch! These Pancakes in a Mug are my new favorite high protein breakfast. I am absolutely thrilled with them, both in taste and texture. And they are ridiculously easy to make. 

Now I can enjoy pancakes for breakfast any day of the week, even if I haven’t planned ahead. 

Why you will love this recipe

You may be wondering if something prepared in a mug and cooked in the microwave can taste remotely like pancakes. I wondered the very same thing! 

Clearly, these lack the flat, wide shape and browned exterior outside of traditional pancakes, and that is to be expected. But besides that, I found them to be on point. They have a light and fluffy texture, and they taste very close to the real thing. A smear of butter and some of my homemade keto maple syrup, and they really meet the moment.

I achieved that texture in part by cooking them at half power. Most keto mug cakes cook at full power in the microwave, which makes them rise really nicely. But it can also dry them out if you’re not careful. The last thing anyone wants for breakfast is a dry pancake! Cooking at fifty percent helps avoid that fate. 

You can eat them right from the mug, or you can turn them out onto a plate. And these keto mug pancakes have an excellent nutritional profile, with 16 grams of protein. It’s a great way to kick off your day.

Ingredients you need

• Almond flour: Use finely ground, blanched almond flour for best results. This recipe won’t work with coconut flour, unfortunately. You can try another nut or seed flour if you like.
• Protein powder: I recommend unflavored whey or egg white protein powder. See the Expert Tips for more information.
• Sweetener: Any granular or powdered sweetener works in these mug pancakes.
• Low carb milk: You have plenty of choices for the liquid. I use non-dairy milk like almond or hemp milk, but you can also use low carb cow’s milk if you can find it.
• Avocado Oil: You can use any neutral flavored liquid oil or
• Kitchen staples: Ground cinnamon, egg, vanilla extract, baking powder and salt.

Step by step directions

1. Mix the dry ingredients: In a medium bowl, whisk together the almond flour, protein powder, cinnamon, baking powder, and salt.

2.Stir in the wet ingredients: Add the egg, almond milk, oil, and vanilla extract and stir until the batter is smooth.

3. Microwave: Divide evenly between the two lightly greased mugs or ramekins that hold at least 6 ounces each. Microwave one at a time on 50% power for 60 to 90 seconds, until the pancake is puffed and just cooked through. Do not overcook.

4. Cool: Remove and let cool a few minutes before serving.

Expert Tips

Microwaves differ in strength, so it’s important to keep your eye on the pancakes while they are cooking. When I see mine rising over the edge of the mug, I stop the microwave and check on them. If it’s still liquidy in the middle, I restart them.

I know some folks don’t own microwaves and want to know how this might be done in an oven. I think you will need to experiment for yourself, as I did not test mine in this fashion. The point of these mug pancakes is to be very quick and easy, so a microwave works best.  

Protein Options: I recommend using whey or egg white protein powder, although plant-based powders may work as well. They tend to impart a stronger, earthy flavor that may overpower the flavor. Collagen and bone broth protein are not great options as they will make the pancakes very gummy. 

Sweetener Options: Any sweetener you choose to use should work well in this recipe. It doesn’t rely on the sweetener for consistency. And since they aren’t cooked in an oven or a pan, they won’t over-brown if you use allulose. 

Frequently Asked Questions

How to serve Keto Mug Pancakes

Keto Mug Pancakes Recipe

Nothing is easier than whipping up this Keto Mug Pancake for breakfast. With 16 grams protein and only 5.8 grams of carbs, it will kick your day into high gear!

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Course: Breakfast

Cuisine: American

Keyword: mug pancakes

Prep Time: 5 minutes minutes

Cook Time: 2 minutes minutes

Total Time: 7 minutes minutes

Servings: 2 servings

Calories: 213kcal

Instructions

• Lightly grease 2 (two) mugs or ramekins that hold at least 6 ounces each.

• In a medium bowl, whisk together the almond flour, protein powder, cinnamon, baking powder, and salt.

• Add the egg, almond milk, oil, and vanilla extract and stir until the batter is smooth. Divide evenly between the two mugs.

• Microwave one at a time on 50% power for 60 to 90 seconds, until the pancake is puffed and just cooked through. Do not overcook.

• Remove and let cool a few minutes before serving.

Notes

Storage Information: Cover the mug pancakes tightly and store at room temperature for 1 day. You can also store them in the refrigerator for up to 5 days. To reheat, place it in the microwave for 15-20 seconds until just warm.

Nutrition Facts

Keto Mug Pancakes Recipe

Amount Per Serving (1 pancake)

Calories 213
Calories from Fat 137

% Daily Value*

Fat 15.2g23%

Saturated Fat 2.8g14%

Carbohydrates 5.8g2%

Fiber 2.4g10%

Protein 16g32%

* Percent Daily Values are based on a 2000 calorie diet.