Delicious grain-free lemony mug cakes bursting with wild blueberries. These easy low carb cakes are nut free and dairy free too. Keto coconut flour recipe.
This one goes out to my nut-free and dairy-free friends. I don’t often make things without nuts or dairy so you should feel very, very special! These days, food intolerances seem so prevalent and I am sensitive to the fact that having to restrict your diet in more ways than one would be exceedingly difficult. You turn to low carb for weight loss or other health reasons and then you find that practically everything low carb is made with something you can’t eat! And although I write All Day I Dream About Food with my own dietary preferences in mind, I realize that a lot of people turn to me for low carb, gluten-free recipes and meal ideas. I feel something of a responsibility to the low carb world at large, and every so often I try to create recipes that fit other dietary needs. As someone who seemingly doesn’t have any allergies or intolerances, I can only imagine how frustrating it is to restrict your diet in multiple ways.
So although I already have a low carb lemon mug cake recipe, made with meyer lemons, I decided it was high time to make another. This time, with coconut flour and and coconut oil in place of the almond flour and butter. These may seem like a few minor changes but if you’ve ever tried to sub coconut flour for almond flour, you know that it’s not the case. They are different beasts altogether and have to be treated very differently. Coconut flour isn’t as moist as almond flour, and requires far more eggs to rise properly. And if you add too much liquid to the batter, it becomes a soggy mess. So this really is a different recipe from start to finish. But it’s just as delicious! I love the juicy blueberries bursting through the tart lemon flavour.
We always keep a bag of the frozen wild blueberries from Wyman’s in our freezer. My husband loves them in his smoothies or just as a topping to Greek yogurt and we stock up every time we hit BJ’s. I prefer them for baking because they are smaller than cultivated blueberries, which means you get better berry distribution in your baked goods. I actually got a chance to meet some of the Wyman’s representatives at BlogHer Food a few weeks ago, and they have a very important initiative that I wanted to mention. You may have heard that honey bees are disappearing at an alarming rate. At this point, it is estimated that as many as one third of all honey bee colonies have disappeared. It’s not yet clear what the cause is, although it is highly linked to environmental changes. Wyman’s has been actively sponsoring and funding research and awareness initiatives for Colony Collapse Disorder, including a three year study on the impact of their own farms and facilities. Honey bees pollinate about one third of our nation’s produce, so it’s a problem we should all be taking very seriously. Read more about Wyman’s initiatives here.
Stepping off soapbox now. Wyman’s did not pay me or sponsor this post in any way, I just thought it was an important matter to discuss. And since we always keep their berries in our freezer and I used them for this recipe, it seemed like a good time! Enjoy the tasty mug cakes, they make a delicious breakfast or snack!
- In a medium bowl, whisk together 1/2 cup coconut flour, sweetener, lemon zest, baking soda and salt.
- Stir in eggs, coconut oil, coconut milk, lemon extract and stevia.
- In a small bowl, toss blueberries with 1 tsp coconut flour. Then add berries to batter and mix gently.
- Divide batter among 5 mugs.
- Cook each mug in the microwave on high for about 1 minute 30 seconds. Cook longer if desired.
Serves 5. Each serving has 10.32 g of carbs and 4.75 g of fiber. Total NET CARBS = 5.57 g.
Food energy: 259kcal
Saturated fatty acids: 17.61g
Monounsaturated fatty acids: 2.25g
Polyunsaturated fatty acids: 1.12g
Total fat: 20.99g
Calories from fat: 188
Carbohydrate, by difference: 10.32g
Total dietary fiber: 4.75g