Banana Nut Muffin in a Mug

It’s officially below freezing here in VA.


I was under the impression that it’s not actually supposed to drop below 32°F below the Mason-Dixon line before December. But apparently mother nature has another agenda here.

And I’m pretty sure that agenda is to freeze my fingers off while I’m driving to school.

On those chilliest of mornings, even though I may be extremely pressed for time, most of the time I’m not in the mood for a freezing fruit smoothie. So, the question is, what’s just as quick and easy as a smoothie, but about 100x warmer?

A Banana Nut Muffin… In a Mug.


This banana nut muffin is literally so easy. And it only takes two dishes to make: a small bowl, which you can just pop in the dishwasher after using it, and your favorite mug… That’s it!

I’m sure you’re used to hearing that protein’s pretty much the only thing that will fill you up in the morning… until lunch at least! But if you don’t have enough time to make a pan of scrambled eggs, or any of the protein powder required to whip up a batch of High Protein Buttermilk Pancakes, than a high-protein breakfast can be pretty difficult to achieve.

Well, until now at least!

This Mug-Muffin has 18 grams of protein, and only takes 3 minutes to make… including the cooking time!

Plus almost all of the fat it contains is healthy, unsaturated fat from the almond meal and walnuts. Think of it this way, this recipe has about as much fat as a serving of peanut butter… but 10 more grams of protein! This will keep you even fuller, longer, not to mention unsaturated fats can even lower LDL cholesterol slightly when combined with a healthy diet, and are required to keep your hair, skin, and body healthy!!

Basically, there are 0 cons to making this muffin. In fact, considering it takes 3 minutes to make and is completely gluten free, with no added sugars… I can’t see why you wouldn’t make it! 😉


So even though I officially can’t feel my toes, at least a have a yummy Banana Nut Muffin to keep my belly warm! 🙂

Banana Nut Muffin in a Mug

  • 2 tbs almond meal
  • 1 tbs coconut flour
  • 1/2 mashed banana
  • 2 small egg whites (or 5 tbs egg whites)
  • 1/4 tsp vanilla
  • 1/2 tsp baking powder
  • 1/4 tsp cinnamon
  • 1 tsp melted coconut oil
  • 1 tbs walnuts

Combine all ingredients in a small bowl. Grease a mug and pour in batter. Microwave on high for 2 minutes 15 seconds. Remove, top with desired toppings, and enjoy!

Nutrition Information (from

Calories: 304

Fat: 18g

Carbs: 23g

Protein: 18g

(Yields 1 mug muffin)


One thought on “Banana Nut Muffin in a Mug

  1. Pingback: Banana Nut Oatmeal | skinnysweettreats

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