Free Printable: Low Carb & Keto Food List

• My Keto Mug Cake Is Your Instant Chocolate Fix
• Ingredients & Substitutions
• How To Make This Keto Mug Cake
• My Recipe Tips
• Keto Mug Cake Recipe card
• Recipe Reviews

My Keto Mug Cake Is Your Instant Chocolate Fix

What do you do when you’re low carb, but need a dessert, like right now ? I make this keto mug cake ! Here’s why you should, too:

• It’s a rich, moist chocolate cake – Need I say more? It’s so rich and chocolaty that you’d never guess it came out of a mug! But if you’re ever in the mood for a different flavor, try my vanilla mug cake , protein mug cake , or angel food mug cake from my Easy Keto Cookbook !
• Takes all of 2 minutes – Just stir, zap, and done.
• Portion control – I developed my keto mug cake recipe to make a single serving, so you can eat the whole thing.
• Low carb, gluten-free, no sugar – It’s hard to believe this big, satisfying treat has just 4 grams of net carbs and no sugar. It’s easy to make dairy-free, too.

This keto chocolate mug cake is definitely “dessert craving” territory, but with its clean ingredients and pretty good macros , I’ve even had it for breakfast on busy mornings. Whatever your reason for a chocolate fix, make it with me!

Ingredients & Substitutions

Here I explain the best ingredients for my keto mug cake recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Unsweetened Baking Chocolate – This makes the mug cake extra moist compared to cocoa powder. Just be sure it’s 100% unsweetened baker’s chocolate — not the sweetened kind.
• Wholesome Yum Blanched Almond Flour – This is the main flour I use in almost all my keto baking, and for good reason — it has a super fine texture that gives baked goods a light, delicate crumb. I don’t recommend using almond meal (too gritty) or coconut flour (too dry). You can substitute sunflower seed flour if you need a nut-free alternative.
• Besti Monk Fruit Allulose Blend – I originally made this recipe with erythritol, but once I switched to this allulose blend, my keto mug cake turned out 100X more moist. Most other sugar substitutes (including most brands of monk fruit and stevia) actually contain erythritol, and so they’ll dry out the cake. Besti also shines in full-size cakes — try it in my keto chocolate cake , sugar free dessert , or keto birthday cake !
• Egg – Feel free to swap in a flax egg or your favorite egg substitute if needed.
• Salted Butter – Or you can use unsalted with a pinch of salt. If you’re dairy-sensitive, coconut oil or ghee work great.
• Baking Powder & Vanilla Extract

Unlike many other chocolate mug cake recipes, this one has no milk. Don’t worry — it’s not dry at all! The butter and chocolate keep it ultra moist. In fact, it’s probably the moistest keto mug cake I’ve ever had.

How To Make This Keto Mug Cake

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Melt the butter and chocolate. You can do this in the same mug or ramekin you’ll use for the cake. Fewer dishes = always a win.
2. Mix up the batter. Stir in the almond flour, Besti, baking powder, egg, and vanilla. A spoon or fork works just fine — no need to get fancy.
3. Microwave the keto mug cake. I’ve got topping ideas in my tips below!

My Recipe Tips

• Mix really well. I usually just stir everything right in the mug to keep it simple, but if you want to be extra thorough, you can whisk the dry ingredients in a separate bowl first, then add them in.
• Make sure your ramekin or mug has plenty of space. This keto mug cake rises quite a lot, so you’ll want about double the space. I usually go with either a 12-ounce mug, a large 12-oz ramekin , or two smaller 6-oz ramekins .
• The flour and sweetener make a big difference in moisture. I can’t emphasize this enough! The combination of Wholesome Yum Blanched Almond Flour and Besti sweetener gets you moist cake. I get dry results with other brands.
• Be careful not to overcook. This cake should turn out moist and almost fudgy. You can check that an inserted toothpick to come out clean, but sometimes I even stop cooking a bit early when a toothpick comes out with a few crumbs on it, similar to a keto brownie . Just don’t let it dry out!
• Want to bake it instead? Just melt the butter and chocolate (I use a double boiler ), mix in the rest of the ingredients, pour into ramekins, and bake at 350 degrees F for about 15 minutes.
• Take it to the next level with toppings. My favorite combination is keto whipped cream and either melted sugar-free chocolate chips or sugar free chocolate syrup (pictured here). This keto mug cake is also amazing with a scoop of keto ice cream , a drizzle of peanut butter or sugar-free caramel sauce , a sprinkle of chopped nuts, a swipe of sugar-free chocolate frosting , or simply fresh berries.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 1 tbsp Salted butter (for paleo or dairy-free options, substitute ghee or coconut oil and add a pinch of salt) ▢
• 3/4 oz Unsweetened baking chocolate ▢
• 3 tbsp Wholesome Yum Blanched Almond Flour ▢
• 1 1/2 tbsp Besti Monk Fruit Allulose Blend ▢
• 1/2 tsp Baking powder ▢
• 1 large Egg ▢
• 1/4 tsp Vanilla extract (optional) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

Microwave Instructions

1. Melt the butter and chocolate together in a mug or large 12 oz (355 mL) ramekin in the microwave (about 45-60 seconds, stirring halfway through). Be careful not to burn it. Make sure the ramekin is at least double the volume of the ingredients, because the mug cake will rise.
2. Add the almond flour, sweetener, baking powder, egg, and vanilla (if using). Stir everything well until completely mixed together.
3. Microwave for 50-75 seconds , until just firm. (Don’t overcook, or it will be dry.)
4. Serve with whipped cream (or coconut whipped cream for paleo), and/or drizzle with more melted chocolate stirred with sweetener.

Oven Instructions

1. Preheat the oven to 350 degrees F (177 degrees C).
2. Melt the butter and chocolate together in a double boiler on the stove. Be careful not to burn it. Remove from heat.
3. Add the almond flour, sweetener, baking powder, egg, and vanilla (if using). Stir everything well until completely mixed together.
4. Transfer the batter to a large 12 oz (355 mL) oven-safe ramekin (or two smaller 6 oz (178 mL) ones ). Make sure the ramekins are at least double the volume of the ingredients, because the cake will rise. Bake for about 15 minutes , until just firm.
5. Serve with whipped cream (or coconut whipped cream for paleo), and/or drizzle with more melted chocolate stirred with sweetener.

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 1 mug cake (entire recipe)

• Tips: Check out my recipe tips above to help you get the best texture, a variation to bake the cake, and prevent overflowing.
• Store or make ahead: This keto mug cake recipe tastes best fresh, but if you want to, you can meal prep or keep leftovers at room temp for a day or in the fridge for 2-3 days. Just cover the mug with plastic wrap. I don’t recommend mixing the batter without cooking, because the baking powder will stop working.
• Reheat: It tastes fine cold, but if you want it warm, a little butter on top helps keep it moist. Just microwave again for 20-30 seconds.
• Freeze: Wrap in plastic wrap, pop in a zip lock bag, and freeze for up to 3 months. Thaw in the fridge or on the counter before serving.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Keto Mug Cake

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Keto Mug Cake

Make my keto mug cake recipe in 2 minutes – just 6 ingredients + 4g net carbs! It’s a rich, moist, sweet, and instant chocolate craving fix.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/recipes/paleo-low-carb-keto-chocolate-mug-cake-recipe/

Ingredients

• 1 tbsp Salted butter (for paleo or dairy-free options, substitute ghee or coconut oil and add a pinch of salt)
• 3/4 oz Unsweetened baking chocolate
• 3 tbsp Wholesome Yum Blanched Almond Flour
• 1 1/2 tbsp Besti Monk Fruit Allulose Blend
• 1/2 tsp Baking powder
• 1 large Egg
• 1/4 tsp Vanilla extract (optional)

Instructions

Microwave Instructions

1. Melt the butter and chocolate together in a mug or large 12 oz (355 mL) ramekin in the microwave (about 45-60 seconds, stirring halfway through). Be careful not to burn it. Make sure the ramekin is at least double the volume of the ingredients, because the mug cake will rise.
2. Add the almond flour, sweetener, baking powder, egg, and vanilla (if using). Stir everything well until completely mixed together.
3. Microwave for 50-75 seconds , until just firm. (Don’t overcook, or it will be dry.)
4. Serve with whipped cream (or coconut whipped cream for paleo), and/or drizzle with more melted chocolate stirred with sweetener.

Oven Instructions

1. Preheat the oven to 350 degrees F (177 degrees C).
2. Melt the butter and chocolate together in a double boiler on the stove. Be careful not to burn it. Remove from heat.
3. Add the almond flour, sweetener, baking powder, egg, and vanilla (if using). Stir everything well until completely mixed together.
4. Transfer the batter to a large 12 oz (355 mL) oven-safe ramekin (or two smaller 6 oz (178 mL) ones ). Make sure the ramekins are at least double the volume of the ingredients, because the cake will rise. Bake for about 15 minutes , until just firm.
5. Serve with whipped cream (or coconut whipped cream for paleo), and/or drizzle with more melted chocolate stirred with sweetener.

Maya’s Recipe Notes

Serving size: 1 mug cake (entire recipe)

• Tips: Check out my recipe tips above to help you get the best texture, a variation to bake the cake, and prevent overflowing.
• Store or make ahead: This keto mug cake recipe tastes best fresh, but if you want to, you can meal prep or keep leftovers at room temp for a day or in the fridge for 2-3 days. Just cover the mug with plastic wrap. I don’t recommend mixing the batter without cooking, because the baking powder will stop working.
• Reheat: It tastes fine cold, but if you want it warm, a little butter on top helps keep it moist. Just microwave again for 20-30 seconds.
• Freeze: Wrap in plastic wrap, pop in a zip lock bag, and freeze for up to 3 months. Thaw in the fridge or on the counter before serving.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)

Free Printable: Low Carb & Keto Food List

• My Keto Mug Cake Is Your Instant Chocolate Fix
• Ingredients & Substitutions
• How To Make This Keto Mug Cake
• My Recipe Tips
• Keto Mug Cake Recipe card
• Recipe Reviews

My Keto Mug Cake Is Your Instant Chocolate Fix

What do you do when you’re low carb, but need a dessert, like right now ? I make this keto mug cake ! Here’s why you should, too:

• It’s a rich, moist chocolate cake – Need I say more? It’s so rich and chocolaty that you’d never guess it came out of a mug! But if you’re ever in the mood for a different flavor, try my vanilla mug cake , protein mug cake , or angel food mug cake from my Easy Keto Cookbook !
• Takes all of 2 minutes – Just stir, zap, and done.
• Portion control – I developed my keto mug cake recipe to make a single serving, so you can eat the whole thing.
• Low carb, gluten-free, no sugar – It’s hard to believe this big, satisfying treat has just 4 grams of net carbs and no sugar. It’s easy to make dairy-free, too.

This keto chocolate mug cake is definitely “dessert craving” territory, but with its clean ingredients and pretty good macros , I’ve even had it for breakfast on busy mornings. Whatever your reason for a chocolate fix, make it with me!

Ingredients & Substitutions

Here I explain the best ingredients for my keto mug cake recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Unsweetened Baking Chocolate – This makes the mug cake extra moist compared to cocoa powder. Just be sure it’s 100% unsweetened baker’s chocolate — not the sweetened kind.
• Wholesome Yum Blanched Almond Flour – This is the main flour I use in almost all my keto baking, and for good reason — it has a super fine texture that gives baked goods a light, delicate crumb. I don’t recommend using almond meal (too gritty) or coconut flour (too dry). You can substitute sunflower seed flour if you need a nut-free alternative.
• Besti Monk Fruit Allulose Blend – I originally made this recipe with erythritol, but once I switched to this allulose blend, my keto mug cake turned out 100X more moist. Most other sugar substitutes (including most brands of monk fruit and stevia) actually contain erythritol, and so they’ll dry out the cake. Besti also shines in full-size cakes — try it in my keto chocolate cake , sugar free dessert , or keto birthday cake !
• Egg – Feel free to swap in a flax egg or your favorite egg substitute if needed.
• Salted Butter – Or you can use unsalted with a pinch of salt. If you’re dairy-sensitive, coconut oil or ghee work great.
• Baking Powder & Vanilla Extract

Unlike many other chocolate mug cake recipes, this one has no milk. Don’t worry — it’s not dry at all! The butter and chocolate keep it ultra moist. In fact, it’s probably the moistest keto mug cake I’ve ever had.

How To Make This Keto Mug Cake

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Melt the butter and chocolate. You can do this in the same mug or ramekin you’ll use for the cake. Fewer dishes = always a win.
2. Mix up the batter. Stir in the almond flour, Besti, baking powder, egg, and vanilla. A spoon or fork works just fine — no need to get fancy.
3. Microwave the keto mug cake. I’ve got topping ideas in my tips below!

My Recipe Tips

• Mix really well. I usually just stir everything right in the mug to keep it simple, but if you want to be extra thorough, you can whisk the dry ingredients in a separate bowl first, then add them in.
• Make sure your ramekin or mug has plenty of space. This keto mug cake rises quite a lot, so you’ll want about double the space. I usually go with either a 12-ounce mug, a large 12-oz ramekin , or two smaller 6-oz ramekins .
• The flour and sweetener make a big difference in moisture. I can’t emphasize this enough! The combination of Wholesome Yum Blanched Almond Flour and Besti sweetener gets you moist cake. I get dry results with other brands.
• Be careful not to overcook. This cake should turn out moist and almost fudgy. You can check that an inserted toothpick to come out clean, but sometimes I even stop cooking a bit early when a toothpick comes out with a few crumbs on it, similar to a keto brownie . Just don’t let it dry out!
• Want to bake it instead? Just melt the butter and chocolate (I use a double boiler ), mix in the rest of the ingredients, pour into ramekins, and bake at 350 degrees F for about 15 minutes.
• Take it to the next level with toppings. My favorite combination is keto whipped cream and either melted sugar-free chocolate chips or sugar free chocolate syrup (pictured here). This keto mug cake is also amazing with a scoop of keto ice cream , a drizzle of peanut butter or sugar-free caramel sauce , a sprinkle of chopped nuts, a swipe of sugar-free chocolate frosting , or simply fresh berries.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 1 tbsp Salted butter (for paleo or dairy-free options, substitute ghee or coconut oil and add a pinch of salt) ▢
• 3/4 oz Unsweetened baking chocolate ▢
• 3 tbsp Wholesome Yum Blanched Almond Flour ▢
• 1 1/2 tbsp Besti Monk Fruit Allulose Blend ▢
• 1/2 tsp Baking powder ▢
• 1 large Egg ▢
• 1/4 tsp Vanilla extract (optional) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

Microwave Instructions

1. Melt the butter and chocolate together in a mug or large 12 oz (355 mL) ramekin in the microwave (about 45-60 seconds, stirring halfway through). Be careful not to burn it. Make sure the ramekin is at least double the volume of the ingredients, because the mug cake will rise.
2. Add the almond flour, sweetener, baking powder, egg, and vanilla (if using). Stir everything well until completely mixed together.
3. Microwave for 50-75 seconds , until just firm. (Don’t overcook, or it will be dry.)
4. Serve with whipped cream (or coconut whipped cream for paleo), and/or drizzle with more melted chocolate stirred with sweetener.

Oven Instructions

1. Preheat the oven to 350 degrees F (177 degrees C).
2. Melt the butter and chocolate together in a double boiler on the stove. Be careful not to burn it. Remove from heat.
3. Add the almond flour, sweetener, baking powder, egg, and vanilla (if using). Stir everything well until completely mixed together.
4. Transfer the batter to a large 12 oz (355 mL) oven-safe ramekin (or two smaller 6 oz (178 mL) ones ). Make sure the ramekins are at least double the volume of the ingredients, because the cake will rise. Bake for about 15 minutes , until just firm.
5. Serve with whipped cream (or coconut whipped cream for paleo), and/or drizzle with more melted chocolate stirred with sweetener.

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 1 mug cake (entire recipe)

• Tips: Check out my recipe tips above to help you get the best texture, a variation to bake the cake, and prevent overflowing.
• Store or make ahead: This keto mug cake recipe tastes best fresh, but if you want to, you can meal prep or keep leftovers at room temp for a day or in the fridge for 2-3 days. Just cover the mug with plastic wrap. I don’t recommend mixing the batter without cooking, because the baking powder will stop working.
• Reheat: It tastes fine cold, but if you want it warm, a little butter on top helps keep it moist. Just microwave again for 20-30 seconds.
• Freeze: Wrap in plastic wrap, pop in a zip lock bag, and freeze for up to 3 months. Thaw in the fridge or on the counter before serving.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Keto Mug Cake

Free Printable: Low Carb & Keto Food List

• My Keto Mug Cake Is Your Instant Chocolate Fix
• Ingredients & Substitutions
• How To Make This Keto Mug Cake
• My Recipe Tips
• Keto Mug Cake Recipe card
• Recipe Reviews

My Keto Mug Cake Is Your Instant Chocolate Fix

What do you do when you’re low carb, but need a dessert, like right now ? I make this keto mug cake ! Here’s why you should, too:

• It’s a rich, moist chocolate cake – Need I say more? It’s so rich and chocolaty that you’d never guess it came out of a mug! But if you’re ever in the mood for a different flavor, try my vanilla mug cake , protein mug cake , or angel food mug cake from my Easy Keto Cookbook !
• Takes all of 2 minutes – Just stir, zap, and done.
• Portion control – I developed my keto mug cake recipe to make a single serving, so you can eat the whole thing.
• Low carb, gluten-free, no sugar – It’s hard to believe this big, satisfying treat has just 4 grams of net carbs and no sugar. It’s easy to make dairy-free, too.

This keto chocolate mug cake is definitely “dessert craving” territory, but with its clean ingredients and pretty good macros , I’ve even had it for breakfast on busy mornings. Whatever your reason for a chocolate fix, make it with me!

Ingredients & Substitutions

Here I explain the best ingredients for my keto mug cake recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Unsweetened Baking Chocolate – This makes the mug cake extra moist compared to cocoa powder. Just be sure it’s 100% unsweetened baker’s chocolate — not the sweetened kind.
• Wholesome Yum Blanched Almond Flour – This is the main flour I use in almost all my keto baking, and for good reason — it has a super fine texture that gives baked goods a light, delicate crumb. I don’t recommend using almond meal (too gritty) or coconut flour (too dry). You can substitute sunflower seed flour if you need a nut-free alternative.
• Besti Monk Fruit Allulose Blend – I originally made this recipe with erythritol, but once I switched to this allulose blend, my keto mug cake turned out 100X more moist. Most other sugar substitutes (including most brands of monk fruit and stevia) actually contain erythritol, and so they’ll dry out the cake. Besti also shines in full-size cakes — try it in my keto chocolate cake , sugar free dessert , or keto birthday cake !
• Egg – Feel free to swap in a flax egg or your favorite egg substitute if needed.
• Salted Butter – Or you can use unsalted with a pinch of salt. If you’re dairy-sensitive, coconut oil or ghee work great.
• Baking Powder & Vanilla Extract

Unlike many other chocolate mug cake recipes, this one has no milk. Don’t worry — it’s not dry at all! The butter and chocolate keep it ultra moist. In fact, it’s probably the moistest keto mug cake I’ve ever had.

How To Make This Keto Mug Cake

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Melt the butter and chocolate. You can do this in the same mug or ramekin you’ll use for the cake. Fewer dishes = always a win.
2. Mix up the batter. Stir in the almond flour, Besti, baking powder, egg, and vanilla. A spoon or fork works just fine — no need to get fancy.
3. Microwave the keto mug cake. I’ve got topping ideas in my tips below!

My Recipe Tips

• Mix really well. I usually just stir everything right in the mug to keep it simple, but if you want to be extra thorough, you can whisk the dry ingredients in a separate bowl first, then add them in.
• Make sure your ramekin or mug has plenty of space. This keto mug cake rises quite a lot, so you’ll want about double the space. I usually go with either a 12-ounce mug, a large 12-oz ramekin , or two smaller 6-oz ramekins .
• The flour and sweetener make a big difference in moisture. I can’t emphasize this enough! The combination of Wholesome Yum Blanched Almond Flour and Besti sweetener gets you moist cake. I get dry results with other brands.
• Be careful not to overcook. This cake should turn out moist and almost fudgy. You can check that an inserted toothpick to come out clean, but sometimes I even stop cooking a bit early when a toothpick comes out with a few crumbs on it, similar to a keto brownie . Just don’t let it dry out!
• Want to bake it instead? Just melt the butter and chocolate (I use a double boiler ), mix in the rest of the ingredients, pour into ramekins, and bake at 350 degrees F for about 15 minutes.
• Take it to the next level with toppings. My favorite combination is keto whipped cream and either melted sugar-free chocolate chips or sugar free chocolate syrup (pictured here). This keto mug cake is also amazing with a scoop of keto ice cream , a drizzle of peanut butter or sugar-free caramel sauce , a sprinkle of chopped nuts, a swipe of sugar-free chocolate frosting , or simply fresh berries.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 1 tbsp Salted butter (for paleo or dairy-free options, substitute ghee or coconut oil and add a pinch of salt) ▢
• 3/4 oz Unsweetened baking chocolate ▢
• 3 tbsp Wholesome Yum Blanched Almond Flour ▢
• 1 1/2 tbsp Besti Monk Fruit Allulose Blend ▢
• 1/2 tsp Baking powder ▢
• 1 large Egg ▢
• 1/4 tsp Vanilla extract (optional) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

Microwave Instructions

1. Melt the butter and chocolate together in a mug or large 12 oz (355 mL) ramekin in the microwave (about 45-60 seconds, stirring halfway through). Be careful not to burn it. Make sure the ramekin is at least double the volume of the ingredients, because the mug cake will rise.
2. Add the almond flour, sweetener, baking powder, egg, and vanilla (if using). Stir everything well until completely mixed together.
3. Microwave for 50-75 seconds , until just firm. (Don’t overcook, or it will be dry.)
4. Serve with whipped cream (or coconut whipped cream for paleo), and/or drizzle with more melted chocolate stirred with sweetener.

Oven Instructions

1. Preheat the oven to 350 degrees F (177 degrees C).
2. Melt the butter and chocolate together in a double boiler on the stove. Be careful not to burn it. Remove from heat.
3. Add the almond flour, sweetener, baking powder, egg, and vanilla (if using). Stir everything well until completely mixed together.
4. Transfer the batter to a large 12 oz (355 mL) oven-safe ramekin (or two smaller 6 oz (178 mL) ones ). Make sure the ramekins are at least double the volume of the ingredients, because the cake will rise. Bake for about 15 minutes , until just firm.
5. Serve with whipped cream (or coconut whipped cream for paleo), and/or drizzle with more melted chocolate stirred with sweetener.

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 1 mug cake (entire recipe)

• Tips: Check out my recipe tips above to help you get the best texture, a variation to bake the cake, and prevent overflowing.
• Store or make ahead: This keto mug cake recipe tastes best fresh, but if you want to, you can meal prep or keep leftovers at room temp for a day or in the fridge for 2-3 days. Just cover the mug with plastic wrap. I don’t recommend mixing the batter without cooking, because the baking powder will stop working.
• Reheat: It tastes fine cold, but if you want it warm, a little butter on top helps keep it moist. Just microwave again for 20-30 seconds.
• Freeze: Wrap in plastic wrap, pop in a zip lock bag, and freeze for up to 3 months. Thaw in the fridge or on the counter before serving.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Keto Mug Cake

Free Printable: Low Carb & Keto Food List

• My Keto Mug Cake Is Your Instant Chocolate Fix
• Ingredients & Substitutions
• How To Make This Keto Mug Cake
• My Recipe Tips
• Keto Mug Cake Recipe card
• Recipe Reviews

My Keto Mug Cake Is Your Instant Chocolate Fix

What do you do when you’re low carb, but need a dessert, like right now ? I make this keto mug cake ! Here’s why you should, too:

• It’s a rich, moist chocolate cake – Need I say more? It’s so rich and chocolaty that you’d never guess it came out of a mug! But if you’re ever in the mood for a different flavor, try my vanilla mug cake , protein mug cake , or angel food mug cake from my Easy Keto Cookbook !
• Takes all of 2 minutes – Just stir, zap, and done.
• Portion control – I developed my keto mug cake recipe to make a single serving, so you can eat the whole thing.
• Low carb, gluten-free, no sugar – It’s hard to believe this big, satisfying treat has just 4 grams of net carbs and no sugar. It’s easy to make dairy-free, too.

This keto chocolate mug cake is definitely “dessert craving” territory, but with its clean ingredients and pretty good macros , I’ve even had it for breakfast on busy mornings. Whatever your reason for a chocolate fix, make it with me!

Ingredients & Substitutions

Here I explain the best ingredients for my keto mug cake recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Unsweetened Baking Chocolate – This makes the mug cake extra moist compared to cocoa powder. Just be sure it’s 100% unsweetened baker’s chocolate — not the sweetened kind.
• Wholesome Yum Blanched Almond Flour – This is the main flour I use in almost all my keto baking, and for good reason — it has a super fine texture that gives baked goods a light, delicate crumb. I don’t recommend using almond meal (too gritty) or coconut flour (too dry). You can substitute sunflower seed flour if you need a nut-free alternative.
• Besti Monk Fruit Allulose Blend – I originally made this recipe with erythritol, but once I switched to this allulose blend, my keto mug cake turned out 100X more moist. Most other sugar substitutes (including most brands of monk fruit and stevia) actually contain erythritol, and so they’ll dry out the cake. Besti also shines in full-size cakes — try it in my keto chocolate cake , sugar free dessert , or keto birthday cake !
• Egg – Feel free to swap in a flax egg or your favorite egg substitute if needed.
• Salted Butter – Or you can use unsalted with a pinch of salt. If you’re dairy-sensitive, coconut oil or ghee work great.
• Baking Powder & Vanilla Extract

Unlike many other chocolate mug cake recipes, this one has no milk. Don’t worry — it’s not dry at all! The butter and chocolate keep it ultra moist. In fact, it’s probably the moistest keto mug cake I’ve ever had.

How To Make This Keto Mug Cake

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Melt the butter and chocolate. You can do this in the same mug or ramekin you’ll use for the cake. Fewer dishes = always a win.
2. Mix up the batter. Stir in the almond flour, Besti, baking powder, egg, and vanilla. A spoon or fork works just fine — no need to get fancy.
3. Microwave the keto mug cake. I’ve got topping ideas in my tips below!

My Recipe Tips

• Mix really well. I usually just stir everything right in the mug to keep it simple, but if you want to be extra thorough, you can whisk the dry ingredients in a separate bowl first, then add them in.
• Make sure your ramekin or mug has plenty of space. This keto mug cake rises quite a lot, so you’ll want about double the space. I usually go with either a 12-ounce mug, a large 12-oz ramekin , or two smaller 6-oz ramekins .
• The flour and sweetener make a big difference in moisture. I can’t emphasize this enough! The combination of Wholesome Yum Blanched Almond Flour and Besti sweetener gets you moist cake. I get dry results with other brands.
• Be careful not to overcook. This cake should turn out moist and almost fudgy. You can check that an inserted toothpick to come out clean, but sometimes I even stop cooking a bit early when a toothpick comes out with a few crumbs on it, similar to a keto brownie . Just don’t let it dry out!
• Want to bake it instead? Just melt the butter and chocolate (I use a double boiler ), mix in the rest of the ingredients, pour into ramekins, and bake at 350 degrees F for about 15 minutes.
• Take it to the next level with toppings. My favorite combination is keto whipped cream and either melted sugar-free chocolate chips or sugar free chocolate syrup (pictured here). This keto mug cake is also amazing with a scoop of keto ice cream , a drizzle of peanut butter or sugar-free caramel sauce , a sprinkle of chopped nuts, a swipe of sugar-free chocolate frosting , or simply fresh berries.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 1 tbsp Salted butter (for paleo or dairy-free options, substitute ghee or coconut oil and add a pinch of salt) ▢
• 3/4 oz Unsweetened baking chocolate ▢
• 3 tbsp Wholesome Yum Blanched Almond Flour ▢
• 1 1/2 tbsp Besti Monk Fruit Allulose Blend ▢
• 1/2 tsp Baking powder ▢
• 1 large Egg ▢
• 1/4 tsp Vanilla extract (optional) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

Microwave Instructions

1. Melt the butter and chocolate together in a mug or large 12 oz (355 mL) ramekin in the microwave (about 45-60 seconds, stirring halfway through). Be careful not to burn it. Make sure the ramekin is at least double the volume of the ingredients, because the mug cake will rise.
2. Add the almond flour, sweetener, baking powder, egg, and vanilla (if using). Stir everything well until completely mixed together.
3. Microwave for 50-75 seconds , until just firm. (Don’t overcook, or it will be dry.)
4. Serve with whipped cream (or coconut whipped cream for paleo), and/or drizzle with more melted chocolate stirred with sweetener.

Oven Instructions

1. Preheat the oven to 350 degrees F (177 degrees C).
2. Melt the butter and chocolate together in a double boiler on the stove. Be careful not to burn it. Remove from heat.
3. Add the almond flour, sweetener, baking powder, egg, and vanilla (if using). Stir everything well until completely mixed together.
4. Transfer the batter to a large 12 oz (355 mL) oven-safe ramekin (or two smaller 6 oz (178 mL) ones ). Make sure the ramekins are at least double the volume of the ingredients, because the cake will rise. Bake for about 15 minutes , until just firm.
5. Serve with whipped cream (or coconut whipped cream for paleo), and/or drizzle with more melted chocolate stirred with sweetener.

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 1 mug cake (entire recipe)

• Tips: Check out my recipe tips above to help you get the best texture, a variation to bake the cake, and prevent overflowing.
• Store or make ahead: This keto mug cake recipe tastes best fresh, but if you want to, you can meal prep or keep leftovers at room temp for a day or in the fridge for 2-3 days. Just cover the mug with plastic wrap. I don’t recommend mixing the batter without cooking, because the baking powder will stop working.
• Reheat: It tastes fine cold, but if you want it warm, a little butter on top helps keep it moist. Just microwave again for 20-30 seconds.
• Freeze: Wrap in plastic wrap, pop in a zip lock bag, and freeze for up to 3 months. Thaw in the fridge or on the counter before serving.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Keto Mug Cake