The day should start with a good, healthy and filling breakfast that gives your body a proper boost and provides the nutrients it needs for a healthy body and mind. A healthy fitness mug cake is a great, tasty dish that you can make quickly and easily, and it is nutritious too. It is an ideal choice for breakfast, and for any other meal of the day.
How about making your own little cake to match your wildest cravings, without ruining the figure you have worked so hard for? Simply put, treats without the guilt! And what if it takes no more than 5 minutes to make, using just a mug, a microwave and a few ingredients? That is exactly the kind of treat the fitness mug cake is.
🍰 What is a mug cake? It is a single-serving cake baked in a mug, usually in a microwave and less often in an oven. For a mug cake, use a 300–400 ml mug without metal decorations or gilding. It is popular with athletes because it is often a very healthy and quick dessert.
Table of contents
1. Banana mug cake with a chocolate flavour
Bananas are a brilliant fruit because they make a great batter that does not even need extra sweetening, as ripe bananas are naturally sweet (but if you like things sweeter, feel free to use a healthy sweetener such as honey, erythritol, date syrup or cane sugar). The banana mug cake is our favourite recipe!
You will need
- ½ banana
- 30 g rolled oats
- 20 g chocolate protein powder (can be replaced with oats)
- 1 teaspoon Dutch-process cocoa
- 1 teaspoon baking powder
- 1 egg
- a little milk or water to thin
Mash the banana in the mug with a fork, then mix it with the egg. Add the remaining ingredients and mix well into a mug cake batter. If needed, thin with milk or water.
Then bake the cake in the mug in the microwave on the highest setting. Every microwave bakes differently, so keep an eye on it. It usually takes about 1 to 3 minutes. Once baked, turn it out onto a plate and decorate as you like.
🍮 Tip: The mug cake is delicious with quark or yoghurt mixed with cocoa and honey, topped with the rest of the sliced banana.
2. Apple strudel mug cake
Does the memory of your grandmother’s apple strudel make your mouth water? Or did you love freshly baked bread pudding bursting with apple filling? Then you must try this microwave cake made with juicy apples, which recalls the sweet taste of these wonderful desserts. And in a healthier form, too.
You will need
- 1 apple
- 50 g rolled oats
- 1 teaspoon cinnamon
- 1 teaspoon baking powder
- 1 egg
- raisins, nuts
Coarsely grate the apple and mix it with the beaten egg. Then add the oats, cinnamon, baking powder and, to taste, raisins and your favourite nuts. Pop it into the microwave, and once baked and turned out, it is ready to serve. It is delicious with cinnamon yoghurt or quark, which adds more protein.
🥪 Tip: Running out of ideas for lunches to take to work? Have a look at our 7 tips for healthy snacks that you will enjoy at home and on the go.
3. Mole cake mug cake
You surely know the famous mole cake (krtkův dort), a chocolate sponge filled with bananas and cream that looks like a molehill. Of course, you can bake a healthier version as a whole cake, but if one portion is enough for you, the following recipe is the right choice for a healthy and tasty breakfast or snack.
You will need
Batter
- 1 banana
- 50 g spelt flour
- 1 tablespoon chocolate protein powder (or a sweetener)
- 1 teaspoon cocoa
- 1 teaspoon chocolate custard powder
- 1 teaspoon baking powder
- 1 egg
- Milk to thin
Filling
- 100 g quark
- 10 g dark chocolate
- sweetener
Mash half the banana with a fork and mix it with the egg. Then add the remaining ingredients and work them into a batter, which you bake in the microwave.
Once baked, let it cool for a while, then scoop out the inside and crumble it into small pieces (as with the classic mole cake). Fill with the other half of the banana, sliced, and with quark mixed with grated chocolate and sweetener to taste. Finally, pile the crumbled pieces on top to form a mini mole cake, and it is ready to serve.
4. Custard-filled mug cake
Are you a fan of custard fillings? Then you will love this custard-filled cake packed with valuable nutrients. You do not have to stick to the filling flavour in the recipe, so choose the custard you like best.
You will need
Batter
- 40 g spelt flour
- 1 tablespoon honey
- 1 tablespoon cocoa
- 1 teaspoon baking powder
- 1 egg
- 20 g plain yoghurt
Filling
- 10 g vanilla custard powder
- 10 g vanilla protein powder
- 100 ml milk
Make the filling first. Mix the custard powder and protein powder thoroughly into the milk and cook the mixture until it thickens. Set it aside for a moment and get started on the mug cake.
Make the batter by mixing all the ingredients. Then take half of it out of the mug and set it aside. Layer the cooked custard on top of the remaining batter in the mug, then add the batter you set aside. Bake for about 1 to 3 minutes, and it is ready to serve.
5. Cinnamon mug cake with glaze
Does the smell of cinnamon always draw you to the dining table? Then you must try this tip. A healthy cinnamon cake will help satisfy your sweet cravings and give your body the right fuel. It is a sponge version of popular cinnamon rolls or swirls, but made healthier.
You will need
- 30 g wholemeal flour
- 20 g vanilla protein powder
- 1 teaspoon baking powder
- 1 tablespoon erythritol or honey
- 1 teaspoon cinnamon
- 1 egg
- milk to thin
Glaze
- 1 tablespoon melted butter
- a pinch of cinnamon
First beat the egg in the mug, then mix it with the other ingredients and thin with milk as needed to get a “wet” batter. Bake in the microwave on the highest setting for about 1 to 3 minutes.
For the glaze, simply mix the melted butter with the cinnamon and pour it over the baked cake. Enjoy your meal.
🥱 Tip: Do you often struggle with tiredness and sleepiness and do not know what to do about them? Read about their most common causes and how to beat them.
6. Bonus tip, savoury mug cake
If you are not keen on sweet dishes, or you have simply had your fill of sweets, do not worry. You can make a mug cake in other ways than just the sweet version. This bonus tip will surely please you and satisfy your cravings for something tasty of the savoury kind.
You will need
- 50 g spelt flour
- 1 egg
- 1 teaspoon baking powder
- 1 tablespoon ketchup
- 3 slices of ham
- 30 g grated cheese
- oregano
- water to thin
Finely chop the ham. Beat the egg in the mug, then mix it with the flour, ketchup, oregano and chopped ham, and thin with water if needed. Stir half the cheese into the batter, bake, then turn out the finished cake and sprinkle it with the rest of the cheese. Enjoy your meal.
You can never have too many healthy breakfast ideas, and there are no limits to your imagination. The mug cake is wonderful because it is so flexible and comes in so many variations, so you will not get tired of it easily. Above all, remember the right combination of all macronutrients and enough fibre, so always combine your chosen recipe well. And have a big glass of water, too.
A healthy breakfast is the foundation of the day, but you should not forget the rest of your meals either, which should contain wholesome substances that benefit your health and immunity. You can also read about how to lose weight with a healthy diet.
