Need to satisfy your sweet tooth on the fly? Your next sugar fix is only 6 minutes away with these devilishly easy low FODMAP mug cakes!
If you’ve spent any time in the dessert section of my website, you’ve probably noticed I have quite the sweet tooth! So believe me when I say it’s dangerous that I know how to make a cake in 5 minutes.
While there are a lot of mug cakes floating around online, this one is special! Most of the recipes I’ve seen use oil as their fat. But these mug cakes are no lowly muffin! So we’re using melted butter and cream (whaaat!). While melting butter adds an extra few seconds to your overall time, you’ll end up with a rich, decadent cake worthy of a true chocoholic!
If you want to go all in, this recipe is fantastic with a scoop of low FODMAP ice cream or a spoonful of freshly whipped cream. Sprinkles are optional but highly encouraged…
Keep It FODMAP Friendly
Calling all my chocoholics! This low FODMAP mug cake can satisfy any sweet tooth in 6 minutes or less! Check out the notes below for tips on keeping this recipe FODMAP friendly!
First up is low FODMAP flour. If you’re in the elimination phase of the program, this means you’ll need to use a gluten-free flour blend. For my Canadian peeps, I’m a little obsessed with PC’s all-purpose gluten-free flour, and it’s perfect for projects like this one!
Remember, unless you have celiac disease, you’re avoiding the FODMAP fructan in wheat, not the gluten itself.
Next up, sugar. According to the Monash app, table sugar is low FODMAP in servings of 1/4 cup or 50 g per sitting. Though, they don’t list a maximum serving size. You can read more about these quirky foods here.
There’s a bit of confusion about sugar, as sugar is part glucose and part fructose. During the low FODMAP program, you’re trying to manage your intake of fructose in excess of glucose.
This means you’re trying to manage the number of fructose molecules floating around on their own. In table sugar, glucose and fructose appear in equal amounts and are absorbed through the glucose transporter – like a shuttle bus to the bloodstream- even if the fructose transporter isn’t working correctly.
We’ll also be using cocoa powder. According to Monash University, cocoa powder is low FODMAP in servings of 2 heaping tsp or 8 g per sitting. Servings of 5 heaping tsp 20 g or more are high in the FODMAPs fructan and GOS.
Heads up, Monash has calculated their serving sizes so you can have more than one serving of each FODMAP group per sitting. Most FODMAP-trained dietitians recommend sticking to 1.5 servings of each FODMAP group per sitting to avoid FODMAP stacking.
Our recipe uses 3 heaping tsp or 12 g of cocoa powder. This works out to 1.5 servings of fructans and GOS per mug cake. This is within the recommended range.
This recipe also uses cream and butter. If you’re in the elimination phase of the program, you’ll need to use lactose-free cream. For my North American peeps, both Natrel and Lactantia both have lactose-free lines that go up to 35%.
You don’t need to worry about finding a lactose-free butter, though. According to the Monash app, butter is already low FODMAP (because it’s all fat). Just make sure to check the label for ingredients like milk and “milk solids,” and you’re good to go.
Last but not least is vanilla! According to Monash, vanilla extract is low FODMAP in servings of 1 tsp per sitting. Though, Monash doesn’t list a maximum serving size.
We’ll be using a dash of vanilla extract (1/8 tsp if your measuring spoons go that low). This works out to 2.5 g per serving which is well within Monash’s recommended range.
FODMAP Math
You are what you eat! Check out the notes below to get a better idea of how the FODMAPs in this recipe stack up.
Fructose = 0
Lactose = 0
Fructan = 1.5
GOS = 1.5
Polyol = 0
Want to try this low FODMAP mug cake? Don’t forget to PIN THIS RECIPE for later!
Calling all my chocoholics! Tame your sweet tooth in a flash with this quick and easy low FODMAP mug cake!
- 0.25 cup low FODMAP all-purpose flour
- 0.25 cup sugar
- 3 heaping tsp unsweetened dutch process cocoa
- pinch salt
- 1/4 cup lactose-free cream
- 1 tbsp unsalted butter (melted)
- dash pure vanilla extract
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Add all of the dry ingredients to your mug and stir to combine.
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Add the wet ingredients and mix until a batter forms (make sure to scrape all the flour up from the bottom of the mug).
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Microwave on high for 60-90 seconds. If you're feeling fancy, top your mug cake with some low FODMAP ice cream or fresh whipped cream!
You might also like one of these:
Low FODMAP Chocolate Cupcakes Have a chocolate craving that just won’t quit? These chocolate cupcakes will hit you right in the sweet spot!
Low FODMAP Chocolate Doughnuts Whether you’re looking for an afternoon snack or a decadent dessert, these low FODMAP chocolate doughnuts will hit the spot!
Low FODMAP Brownies Unleash your inner foodie with these epic low FODMAP brownies. Packed with three types of chocolate, these rich, chewy brownies will be the talk of your dessert table!
If you like this post, don’t forget to share it! Together we’ll get the low FODMAP diet down to a science!
