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• This Mug Brownie Is A Fudgy, Healthier Dessert In 3 Minutes
• Ingredients & Substitutions
• How To Make A Brownie In A Mug
• My Recipe Tips
• Mug Brownie (Healthy Dessert in 3 Minutes) Recipe card
• More Healthy Brownie Recipes
• Recipe Reviews

This Mug Brownie Is A Fudgy, Healthier Dessert In 3 Minutes

This mug brownie has everything I love about a classic brownie, but in an instant craving fix kind of way — and using ingredients I feel better about. Here’s why Ilove it so much:

• Warm, gooey brownie texture – Just the right mix of soft, melty, and a little dense. If you like my chocolate mug cake or protein mug cake , but are looking for something more fudgy, this one’s for you.
• Ready in 3 minutes – It doesn’t get much easier than a brownie in a mug: Just stir, zap, and dig in. This thing cooks in under a minute!
• Simple, real food ingredients – No refined sugar, no gluten, and you still get that deep chocolate flavor.

Whether it’s a healthier dessert after dinner or a cozy mid-afternoon chocolate fix, this mug brownie recipe always hits the spot. I love topping it with melted peanut butter, a scoop of almond ice cream , whipped cream … or all three. Make it with me!

“I have never left a review on a site before, but I have to say, that was absolutely the best brownie ever! Next time I’m making frosting!”

-Rebecca

More Reviews

Ingredients & Substitutions

Here I explain the best ingredients for my chocolate brownie in a mug, what each one does, and substitution options. For measurements, see the recipe card .

• Wholesome Yum Blanched Almond Flour – The fine texture makes this mug brownie recipe super soft and fudgy. Many brands are too coarse and will make it grainy.
• 2 Types of Chocolate – I prefer a combination of sugar-free dark chocolate chips and Dutch processed cocoa powder for the best flavor and texture. Save extra chips for topping!
• Besti Monk Fruit Allulose Blend – This sweetener dissolves perfectly and keeps the mug brownie moist. Other sweeteners can make it more dry, so I don’t recommend them here.
• Butter – I usually use grass-fed like this , but any unsalted butter will work. You can also swap in coconut oil to make it dairy-free.
• Almond Milk – Feel free to use either homemade almond milk or store-bought. I’ve also used dairy milk and coconut milk, both worked fine.
• Vanilla Extract & Sea Salt

How To Make A Brownie In A Mug

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. Mix the wet ingredients. Pop the butter in the microwave until melted, then stir in the almond milk and vanilla.
2. Mix in the dry ingredients. Add the cocoa powder, almond flour, Besti, and a pinch of salt. Stir until smooth.
3. Fold in some chocolate. Toss in half the chocolate chips and smooth out the top.
4. Microwave the mug brownie. Cook until the top looks a little shiny but not wet underneath. It should feel soft but set, and a toothpick should come out a little gooey. I like to top this microwave brownie with the rest of the chocolate chips while it’s still warm, so they get a little melty. Grab a spoon and enjoy!

My Recipe Tips

• While I call this a mug brownie, I recommend a wide mug or ramekin . A shallow, wider dish helps the brownie cook more evenly and gives you that gooey center with just-set edges. I use this one and it works perfectly every time.
• It’s done when a toothpick comes out with a little bit of gooey batter on it. You should be able to roll it between your fingers, so not totally clean, but not wet either.
• If there’s a little bit of oil on top, that’s normal, but a lot is a sign of microwaving too long. If it’s just a little, it’s fine and will soak back in as it cools.
• This mug brownie recipe sets up more as it cools, so give it a minute or two. That’s when the texture gets extra fudgy.
• Can I use regular white flour and sugar? Yes, you can. But I can honestly say this dessert is quite delicious (and lighter) with the ingredients I have listed below, so I’d encourage you to at least try it as written first.
• Can I bake it in the oven? Yes, as long as your mug or ramekin is oven-safe. I would check on it starting at 7-8 minutes and every couple minutes after, as the timing can vary depending on your oven and the shape of the mug or ramekin you use. I prefer this option especially when I want to make several at once rather than a single serving brownie.
• Mix in some crunch if you like: Stir in chopped nuts like walnuts, pecans, or almonds before cooking to add extra texture and a nutty boost of flavor.

Ingredients

Tap underlined ingredients to see the ones I use.

• 1 tbsp Unsalted butter ▢
• 1 tbsp Unsweetened almond milk (at room temperature) ▢
• 1/4 tsp Vanilla extract ▢
• 1 1/2 tbsp Dutch processed cocoa powder ▢
• 1 1/2 tbsp Wholesome Yum Blanched Almond Flour ▢
• 1 1/2 tbsp Besti Monk Fruit Allulose Blend ▢
• 1 pinch Sea salt ▢
• 2 tbsp ChocZero Sugar-free Dark Chocolate Chips (divided) ▢

Instructions

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

1. In a 6-ounce ramekin , melt the butter by heating it for about 30 seconds in the microwave.
2. Stir in the almond milk and vanilla extract.
3. Stir in the cocoa powder, almond flour, Besti, and sea salt. Mix well.
4. Stir in half of the chocolate chips. Smooth the top.
5. Microwave for 40-50 seconds, until the top looks a little oily but is not wet underneath. (The oils will reabsorb after cooling.) An inserted toothpick should come out with a little batter that can form a ball between your fingers.
6. While the brownie is still hot, sprinkle the remaining chocolate chips on top. (They will melt slightly.)

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 mug brownie

• Tips: Check out my recipe tips above to help you nail that fudgy texture, pick the right dish, and get the best results every time.
• Storage & freezing: This mug brownie recipe is single serving, so I wouldn’t expect to have leftovers, but if you have some left, you can keep it in the fridge for 2-3 days. You can also freeze it if you really want to.

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.

Mug Brownie

More Healthy Brownie Recipes

If you loved this brownie in a mug, you’ve got to try a few more of my favorite fudgy brownie recipes next time those sweet cravings hit:

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!)

Mug Brownie (Healthy Dessert in 3 Minutes)

My mug brownie is a better-for-you recipe with a rich, fudgy texture, melty chocolate chips, and no refined sugar. Make it in 3 minutes!

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/mug-brownie/

Ingredients

• 1 tbsp Unsalted butter
• 1 tbsp Unsweetened almond milk (at room temperature)
• 1/4 tsp Vanilla extract
• 1 1/2 tbsp Dutch processed cocoa powder
• 1 1/2 tbsp Wholesome Yum Blanched Almond Flour
• 1 1/2 tbsp Besti Monk Fruit Allulose Blend
• 1 pinch Sea salt
• 2 tbsp ChocZero Sugar-free Dark Chocolate Chips (divided)

Instructions

1. In a 6-ounce ramekin , melt the butter by heating it for about 30 seconds in the microwave.
2. Stir in the almond milk and vanilla extract.
3. Stir in the cocoa powder, almond flour, Besti, and sea salt. Mix well.
4. Stir in half of the chocolate chips. Smooth the top.
5. Microwave for 40-50 seconds, until the top looks a little oily but is not wet underneath. (The oils will reabsorb after cooling.) An inserted toothpick should come out with a little batter that can form a ball between your fingers.
6. While the brownie is still hot, sprinkle the remaining chocolate chips on top. (They will melt slightly.)

Maya’s Recipe Notes

Serving size: 1 mug brownie

• Tips: Check out my recipe tips above to help you nail that fudgy texture, pick the right dish, and get the best results every time.
• Storage & freezing: This mug brownie recipe is single serving, so I wouldn’t expect to have leftovers, but if you have some left, you can keep it in the fridge for 2-3 days. You can also freeze it if you really want to.

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. :)