Vanessa Hutchinson |

3 FODMAP Friendly Mug Cakes

It's 3pm and you're craving something sweet.... like cake! But alas, you don't have any cake! No problem, just whip up one of these delicious mug cakes in less than 5 minutes. I should also mention that they're FODMAP friendly and pretty healthy ;)

Chocolate mug cake


  • 4 tbsp quinoa flour
  • 1 egg
  • 1 small unripe banana
  • 1 tsp maple or rice malt syrup
  • 1 tbsp cacao powder
  • 1 tsp coconut oil
  • ½ tsp baking powder
  • A pinch of salt

Peanut butter choc chip mug cake

  • 3 tbsp quinoa flour
  • 1 tbsp cocoa powder
  • 1/2 tsp baking powder
  • 5 tbsp almond milk
  • 1 tbsp vegetable oil
  • 1 tbsp peanut butter
  • 1 tsp maple or rice malt syrup

Classic vanilla & cinnamon mug cake


  • 4 tbsp buckwheat flour
  • 1 egg
  • 1 tbsp extra virgin olive oil
  • 1 tbsp almond milk
  • 1 tsp vanilla extract
  • 1 tsp maple or rice malt syrup
  • ½ tsp cinnamon
  • ½ tsp baking powder
  • A pinch of salt


Instructions are the same for all 3 mug cakes. Here are the steps:

  1. Mix all the dry ingredients together.
  2. Add in the wet ingredients and mix well.
  3. Place mug in the centre of the microwave and cook on high for 1.5 minutes (microwave for an additional 20-30 seconds if cake is still uncooked)
  4. Let cool for a minute then close your eyes and enjoy!

fodbods mug cake recipe

We recommend using quinoa and buckwheat flours in these recipes because they're good sources of fibre and protein and other vitamins + minerals! Feel free to substitute for any other low FODMAP flour you have. Here’s a guide to low-FODMAP flours, if you need one.

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