Of which 27 g sugars and 1.7 g saturated fat.
No-added-sugar version: 255 kcal and 15 g sugars per serving.
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 Potassium (banana) · Complete protein (egg) · Choline (egg)
Allergens egg
Banana mug cake
Ready in two minutes, without turning on the oven
Ingredients
- 1 small ripe banana (90 g / 3¼ oz) — mashed
- 1 egg (50 g / 1¾ oz)
- 3 tbsp gluten-free oat flour (27 g / 1 oz)
- 1 tbsp sugar (12 g) — no added sugar: 1 tbsp erythritol (15 g)
- ½ tsp baking powder (2 g)
- 1 tsp ground cinnamon (2 g) — optional
In the no-added-sugar version, eating too much erythritol or xylitol can have a laxative effect.
Method
- Mash the banana with a fork right in a large microwave-safe mug.
- Add the egg and beat well, until there are no lumps of banana left.
The full method (7 steps), Rico's tip, the variations and storage are in the ebook “Snacks & Small Plates”. The English edition is coming soon.
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