Desserts on the autoimmune protocol and be tricky, sometimes it can even feel impossible… That’s why I do what I do- This AIP Brownie Mug Cake turned out amazing! It uses simple ingredients- no cassava or tapioca flour, no egg, and even no chocolate. But it is oh so good, so satisfying, and ready to go in 7 minutes!
AIP Brownie In A Mug
Not just a regular brownie, an AIP brownie mug cake! That means no egg, no dairy, no chocolate. But yes, it’s delicious. Come to think of it, this AIP Mug Cake is also vegan! I use pumpkin puree as the base but mashed banana works too. I also opted for tiger nut flour which I think has a lovely flavor. If love this and want to make it on a larger scale, check out this recipe for delicious chocolate glazed brownies.
AIP Mug Cake Ingredients
- The base of this recipe is Canned Pumpkin Puree. It’s an affordable ingredient that adds body and sweetness.
- We use Sustainably sourced Red Palm Oil or Coconut Oil as a cooking fat.
- My flour of choice for this is Organic Tiger Nut Flour but read the FAQs below for alternatives.
- I used Organic Coconut Sugar to sweetened and the magical Missy J’s Carob Powder to give it that chocolate flavor. All of these AIP staples come together for a killer AIP Mug Cake!
Step By Step Instructions
- Start by whisking together the wet ingredients in your mug or ramekin.
- Add in all of the dry ingredients and use your little whisk or a fork to whisk it all together until full combined.
- It will be VERY thick! That’s what you want. Yum! Mix until smooth.
- I suggest you use a spatula to clean up the ramekin or mug and smooth it out. It will make it prettier in the end.
- Microwave on high for 2 minutes. This baby cooks a little longer than most mug cakes but it’s worth the wait.
- This is what it will look like before and after you cook it. Then you can add flaky salt or a dollop of coconut whipped cream! Yum! Enjoy this delicious Egg Free AIP Brownie Mug Cake!
Frequently Asked Questions
Yes, but start with 1 scant tbsp. Mix the mug cake batter. If it’s thin add in a little more. If it’s too thick add in a little water. Flour absorbencies vary from brand to brand. Use the step-by-step process shots to guide you in the texture.
A mashed banana works too!
I suppose so. Try a small, lightly greased ramekin, 375F for 15- 20 minutes.
Yes, just skip topping it with coconut cream. Use maple or date sugar instead of coconut sugar.
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AIP Brownie Mug Cake
- Prep Time: 5 minutes
- Cook Time: 2 minutes
- Total Time: 7 minutes
- Yield: 1 mug cake 1x
- Category: dessert
- Method: microwave
- Cuisine: AIP
- Diet: Gluten Free
Description
Egg, nut, dairy and grain-free brownie in a mug!
Ingredients
- 1/4 cup pumpkin puree
- 1 teaspoon palm oil or coconut oil
- 2 teaspoons coconut palm sugar
- pinch of salt
- 1/4 teaspoon baking soda
- 2 tablespoon tigernut flour
- 2 tablespoons carob powder
- Dollop of coconut cream and a pinch of flaky salt to garnish
Instructions
- Combine the pumpkin puree, oil, and coconut sugar in a mug. Mix well.
- Add in the salt, baking soda, tiger nut flour, and carob powder. Mix until well combined and very thick.
- Use a spatula to clean up the sides and smooth the top. Microwave on high for 2 minutes.
- Garnish with flaky salt and a dollop of coconut cream for maximum yumminess.
Recipe Notes:
- Read the FAQ’s for RECIPE MODIFICATIONS
Nutrition
- Serving Size: 1
- Calories: 318.8
- Fat: 26.2g
- Carbohydrates: 25.9g
- Fiber: 7.5g
- Protein: 2.4g
Sarah says
I have been eating AIP strict for 4 months. The flours for this diet are so temperamental! But this mug cake has turned out every single time I’ve made it. It seems lighter and softer than most recipes I’ve made in the oven. It tastes especially delicious warm with homemade coconut milk ice cream. If I eat it plain, I like to let it cool first…it tastes sweeter and has a slightly firmer texture then. This recipe is so easy to throw together, and I’ve found the use of the microwave makes it simple to do. I’ve started making it in batches because it’s so easy to measure and dump in ingredients to 6 mugs at a time (that’s how many I can make from one full can of pumpkin puree).
Christina Sage says
Hey. I love your recipes. Do you have a 30 day AIP meal plan available. Many thanks
Cristina Curp, FNTP says
Thanks so much Christina! I have several 2 week aip meal plans for sale on my blog, you can purchase 2 of those or one and repeat it!
Brooke says
In the FAQ’s you say this can be made coconut free by omitting the whipped coconut cream, but this is sweetened with coconut sugar and there’s no sub listed (that I can tell).
Cristina Curp, FNTP says
Use maple sugar or date sugar
Chris Fen says
I have high cholesterol and have to limit intake of saturated fats so I avoid coconut oil and palm oil. Could I use avocado or olive oil (or tiger nut oil if I can find it) in this recipe? Thanks!
Cristina Curp, FNTP says
I haven’t tried it with monounsaturated fat, but let me know if it turns out!
Julie Merrill says
Sometimes you wake up on a Monday morning and are just tired, cranky, and done fighting chronic illness. On those mornings, eat this for breakfast! I feel so much better after cake for breakfast!
Cristina Curp, FNTP says
Glad you’re feeling better Julie!
Tiffany says
Love this recipe! I use a 1/2 cup ramekin and I flip it on to a plate like in the pictures. I like to mix a little carob powder, maple syrup and coconut oil and drizzle it on top like syrup. Real good.
Alice DeGroat says
Can it be baked instead of microwaved?
Cristina Curp, FNTP says
yes, please check out the frequently asked questions section
Tracy Sheehy says
LOL….sorry I just read the blog. Bad habit of going to the recipe first!
Cristina says
lol no worries, I knew that jump to recipe button would be trouble, but folks love it
Tracy Sheehy says
I have tiger nut flour, but what can I use instead of carob powder? Can I use peanut flour or cocoa? I am not AIP
Ramya says
will be making this soon as soon as i find tigernut flour carob powder in SIngapore as it is difficult to find them in SIngapore will dm you if i make this and let you goes Thanks Ramya