Of which 5.3 g sugars and 4.6 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Complete protein (egg) · Choline (egg) · Vitamin E (almond)
Allergens egg, tree nuts
5-minute mug bread
Ready in the microwave before your coffee gets cold.
Ingredients
- 1 large egg (50 g / 1¾ oz)
- 3 tbsp almond flour (24 g / ¾ oz)
- 1 tbsp coconut flour (8 g)
- 1 tbsp olive oil, or coconut oil (10 g)
- 1 tbsp water, or plant-based milk (10 g)
- ½ tsp baking powder (2 g)
- salt, to taste
Method
- In a large microwave-safe mug, beat the egg with a fork.
- Add the olive oil, water and salt and stir well.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “Breakfasts”. The English edition is coming soon.
More like this
Almond chia pudding
Make it at night, wake up to breakfast ready
Eggs with asparagus and Parmesan
A knife-and-fork breakfast, ready in 17 minutes.
Spinach and avocado egg cups
Sunday brunch ready in 25 minutes, creamy and not fried.