3 Ingredient Mug Cake
A Spokane Nutritionist’s Quick and Healthy Treat for Marathon Fueling, Customized Nutrition Plans, and Menopause-Friendly Meal Planning
Sometimes you want a warm, homemade treat but don’t have the time or want leftovers. This 3 Ingredient Mug Cake is perfect for those nights! It’s fast, easy, delicious, and can even fit into your marathon fueling plan or daily meal plan if you’re a nutrition-conscious endurance athlete.
This mug cake is naturally sweetened with banana, making it a simple and wholesome option that supports healthy eating habits recommended by dietitian private practices. It’s also a versatile choice for those navigating nutrition choices during menopause or following a perimenopause meal plan, as it’s easy to prepare and portion-controlled.
Why You’ll Love This Mug Cake
Quick and easy, perfect for busy mornings or nights
Naturally sweetened with banana, supporting balanced blood sugar
Portion-controlled to avoid leftovers
Suitable for endurance athletes as a small energy boost
Works for customized nutrition plans, including perimenopause meal plans and nutrition for menopause
ABOUT US: SPOKANE NUTRITIONISTS
We are a group of registered Spokane dietitians and personal trainers who have a passion for helping you feel in control of your health.
We work mainly with athletes, those with chronic GI conditions, and women in perimenopause and menopause. We create customized nutrition plans to empower and educate you in your health journey.
Tips from a Spokane Nutritionist
Add a pinch of cinnamon or vanilla extract for extra flavor
Top with a dollop of nut butter for additional protein
Use certified gluten-free oats if needed
Enjoy this simple, satisfying treat as part of your daily meal plan, pre-run snack, or anytime you need a quick dessert. A dietitian can also help tailor this recipe to fit your specific nutrition goals, whether you are training for a marathon or focusing on menopause nutrition.
3 Ingredient Mug Cake
Ingredients:
1 small ripe banana
1 egg
2 TBSP unsweetened cocoa powder
How to:
Add banana to a large mug and mash until mostly broken down.
Mix in egg and cocoa powder and stir until everything is fully combined into a batter-like consistency.
Microwave for 60-75 seconds. Batter should look cooked through and have a cakey texture.
Add your favorite toppings!! (Mine are peanut butter and chocolate chips!!)
*Note: use a large mug because the cake will puff up when it cooks and you don’t want it to spill over!
*Note: the riper the banana, the sweeter the cake!
Nutrition information: Calories: 185, Carbs: 29g, Fat: 6g, Protein: 9g
I hope you enjoy this as much as I do!!
