Of which 4 g sugars and 4.4 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 36.2 g protein per serving · Vitamin E (almond) · Magnesium (almond)
Allergens gluten (oats), milk, tree nuts
Chocolate hazelnut mug cake
It tastes like a bonbon, but it's made with cottage cheese and oats.
Ingredients
- 70 g (2½ oz) cottage cheese
- 100 ml (½ cup) unsweetened almond milk (or other milk)
- 25 g (1 oz) oat flour
- 25 g (1 oz) chocolate or hazelnut protein powder — or 25 g oat flour + sugar to taste
- 20 g (¾ oz) reduced-fat cocoa powder
- salt, to taste
- ½ tsp baking powder (2 g) — optional
- chopped hazelnuts or peanuts, for sprinkling — optional, not included in the macros
Method
- In a bowl, mix the cottage cheese with the almond milk until smooth.
- Add the oat flour, protein powder, cocoa and baking powder. Stir until you have a creamy, lump-free batter.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “Air Fryer”. The English edition is coming soon.
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