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!
- 1/2 cup plus 1 tsp coconut flour divided
- 1/4 cup Swerve Sweetener
- Zest from one lemon
- 1 teaspoon baking soda
- Pinch salt
- 4 large eggs
- 1/4 cup Kelapo coconut oil could also use avocado oil here, melted
- 1/2 cup coconut milk
- 1/2 tsp lemon extract
- 1/4 tsp stevia extract
- 1/2 cup frozen wild blueberries
- 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
Cholesterol: 148mg
Carbohydrate, by difference: 10.32g
Total dietary fiber: 4.75g
Protein: 7.20g
Becca from ItsYummi! says
You know how I love these mug cakes! The lemon blueberry combo is a win-win!
Byron says
Why does everyone have to write a 4 page story prior to recipe…we get it!…your kid loves so and so..you grew up on it ,..gotcha! Just give
Me a photo the recipe and beat it!
Carolyn says
I take it you get your thrills by being utterly obnoxious?
Charlotte says
How dare you tell someone how to run THEIR website. Go be a parasite some where else ya jerk!
Carolyn says
Lol..thanks for defending me, Charlotte. I suspect it was an internet troll so I didn’t care to pay them much mind.
olga says
Don’t be gripey. Be grateful.
Antiqua Kemp says
I actually agree with you and feel your pain, however I knew that it was a blog even though I was just searching for a recipe so I anticipated the story. I simpkke scroll down to the recipes if I am not interested. No need to comment if you don’t have anything productive to add. Many people visit blogs and never comment. You apparently went out of your way to add an unproductive comment. My advice for next time, just keep scrolling until you see what you want then leave.
Antiqua Kemp says
*simply
Norma says
yes, I don’t need the story, I’m thankful for the recipe and the time it takes for
someone to figure it out for me.
Briana says
Looks delicious! Do you think I would be able to use almond milk instead of the coconut milk or would that change the recipe’s chemistry too much?
Carolyn says
Almond milk would be just fine. It’s just about getting a little liquid in there.
Kapu says
Would that be coconut milk from the can or unsweetened like So Delicious?
Carolyn says
Either would work. It really just needs the liquid content.
Kapu says
What did you pour on it in the last pic and do you have a recipe for Tres Leches? That one dessert I’m missing from my low carb lifestyle. 🙂
Carolyn says
I am pouring full cream on it, and I have yet to try Tres Leches!
Janette says
Don’t have a microwave, could they be cooked in a standard oven? any suggestions? thanks in advance
Carolyn says
Sure. Try 350 for about 10 minutes and then add a few more minutes if they aren’t done.
Holli says
Hi! Would it work ok to use butter in place of the coconut oil?
Carolyn says
Sure, butter would be fine.
Kim @ Hungry Healthy Girl says
I love mug cakes, but I’ve never tried one with lemon. Sounds perfect for summer… can’t wait to try!
Sarah G says
What size mugs? Are they like small coffee cups? I need to double the recipe if they are small.
Carolyn says
Small coffee cups. Remember, these are quite filling!
Sarah G says
Made them! Just had to double because of family size. They were devoured by all the kids. Thanks!
Carolyn says
Yay!
Mani @ A New Life Wandering says
Sorry, I had this question too but still don’t know what “small coffee cups” means.. can you tell me in ounces?
Carolyn says
No, I don’t know in ounces what it is. But just not big huge mugs, just the sort of coffee cup you’d see at a restaurant for serving coffee after dinner.
Jocelyn (Grandbaby Cakes) says
Beautiful and such a great idea! I love lemon and blueberries!
Kim - Liv Life says
Love, love, love mug cakes!! Actually, it’s not me so much as my daughter. Anything in a mug! And since she is dairy-free, this one is a keeper for us! Thanks!
Carolyn says
I didn’t know she was dairy-free!
Deborah says
These look great, I love lemony desserts. I’m presuming if I can’t get blueberries these would be fine as simple ‘lemon mug cakes’?
Carolyn says
Yes, just fine!
Jammie says
Do I store in the refrigerator or on the counter? For how long will they last? Thanks in advance! LOVE all of your recipes!
Carolyn says
I’d store these in the fridge.
Gwen @SimplyHealthyFamily says
I love these, so cute and dairy free, yay!
A shep says
These sound great but I’m confused. Ingredients don’t list butter but yet the directions say to add butter. Also-how do you measure coconut oil? As a solid or Doni melt it and then measure. Sorry for all the question: I’m new to this!
Thanks!!
Carolyn says
Sorry! Directions should say coconut oil…I will fix that. Not sure how I made that error! If it’s not rock hard, you can scoop the coconut oil into a measuring cup (1/4 cup), pack it down to fit and then melt it after. If it’s really solid, melting it first is best.
apryl says
hi carolyn! great looking recipe 🙂 are you using powdered stevia or liquid here
? does it matter? thanks so much!
Carolyn says
Liquid. If you use powdered, it would be about half the amount, as it’s stronger.
Angela says
I just opened your blog to see if you had any recipes for a lemon blueberry quick bread and I saw this right away without having to do a search. Thanks! 🙂
Vinita says
Very innovative!! Cakes and lemon are a rare combination 🙂
Adria says
Carolyn, These sound delicious, but I have two questions. First, is the stevia necessary for the sweetness or does it serve some other purpose? Second, I haven’t tried Swerve yet, and I’ve been a bit worried. My husband has a VERY uncomfortable reaction to Xylitol – does Swerve have the same intestinal result as Xylitol? Thank you!
Carolyn says
The stevia is for added sweetness. Erythritol, which is the main component of Swerve, does not typically have the same GI affects as xylitol. I don’t have any problem with Swerve, but I do feel the GI affects of xylitol. That said, I cannot guarantee your husband won’t be sensitive to it. A few people are.
Arik says
Can you use Maple syrup or honey instead of all others listed? If so, do you know what measurements to use?
Max says
I know I COULD eat five mug cakes at once, but I probably SHOULDN’T. Could I make this recipe in full and freeze the remaining serves, or would that ruin the texture upon defrosting and subsequent cooking?
Carolyn says
I really don’t know, I didn’t try freezing it. It’s worth a try. It will be fine in the fridge for a day.
Terri says
I used 1 egg, 2 tbsp. of coconut flour, 1 tbsp of coconut oil, 3 tbsp of almond/coconut milk, a dash of pure sucralose, 1/2 pack of truvia, 1/2 tsp of baking powder, 1/2 tsp of orange extract,a sprinkle of salt & about 10 blueberries……delicious
Mayren says
I would love to try this recipe. I just have one question, should I grease the ramekins with oil or butter?
Carolyn says
I don’t find that it’s necessary with mug cakes, because you’re eating them right out of the mug and not trying to turn them out onto anything.
Carole says
I sometimes like to turn out my mug cakes onto a small plate. If they a sticking slightly just run a knife around the sides and they will come right out. Can’t wait to try these, love lemon and blueberries together!
Wenchypoo says
Colony collapse Disorder is caused by…MONSANTO! All their herbicide chemicals (Roundup, etc.), combined with their GMO strains of crops, are the root cause.
Carolyn says
Definitely part of it…I am moving more and more to organic foods and home-grown, non-GMO produce myself.
Robyn says
Can you use honey, maple syrup, or coconut sugar in place of the other sweeteners?
Carolyn says
Sure, that should work.
scilla b says
I only have coconut sugar to sweeten this, and dried blueberries, crossing my fingers that it works cuz it looks great!
Carolyn says
That should work really well, actually! The coconut sugar will give it a darker colour, just FYI.
Karen says
Have you ever tried doubling or tripling the recipe and baking in a muffing tin? Then they could be frozen and warmed in a jiffy.
Carolyn says
No, but I am sure it would be good!
jay stockhall says
I don’t use a microwave. Any idea if this would work in an oven? And if so, what temp and for how long?
Carolyn says
Try 350F and it’s going to take at least 10 to 15 minutes.
Eileen says
If I only want 1 cake today is it best to microwave them all and refrigerate or to refrigerate the batter and bake fresh each day?
Carolyn says
I find they don’t rise that well if you bake them after refrigerating the batter.
Eileen says
I am not an egg lover. Finally a low carb breakfast that is delicious and satisfying! These are fabulous and so easy. Thanks!
Dani says
Made these but used silicone muffin thingys in the oven at 350 for ~15 minutes.
The recipe filled 13 muffin thingys. Great tasting but can’t wait to get some Swerve to cut my net carbs down from the Truvia I had to use.
Dani says
Just calculated that using Truvia BB – the net carbs were 6.3g/muffin (when making 13 smallish muffins from the listed recipe). Pretty awesome!! thanks.
T says
what other flour can I use instead of coconut flour. I don’t have any and need to make this for a my sis who has bad heart and low sodium or no sodium?,
Carolyn says
Sorry, this recipe is coconut flour-based and hard to adapt. But you could use this one for almond flour and just add blueberries: https://alldayidreamaboutfood.com/2013/03/meyer-lemon-mug-cake-low-carb-and-gluten-free.html
Lorrie says
I only have Stevia Glycerite. Can I substitute this for the Stevia Extract?
Thanks and keep the great recipes coming!
Carolyn says
Sure.
Beth Novak says
Carolyn, I’m always trying to get my protein. Could I add some protein (whey) powder to these, do you think? This recipe looks amazing, as usual!
samantha says
i just made these, left out the lemon extract and vanilla extract and added fresh lemon juice and vanilla stevia drops, then i doubled the recipe and added unflavored whey to the mix and put them in muffin tins for a quick breakfast on the go! my picky hubby LOVED them and so did i! i drizzled sweet cream on top also 🙂
Janie says
EXCELLENT!!!! I also poured some cream over the top. Very very good!!!! 😀
Carolyn says
So glad you liked it!
Scarlette says
Would it be possible to replace the coconut oil, or maybe half of it, with applesauce? Or maybe replace it with Greek yogurt? This recipe looks amazing, but there are a lot of calories in the oil/butter. I am cutting carbs AND counting calories right now. Thanks!
Carol W says
I subbed a packet of Trulemonade for the lemon zest, used fresh blueberries, half and half for the liquid.
I made frosting: ~3 oz cream cheese, stevita, 1/2 packet Trulemonade, lemon flavoring.
So delish! I am going to do a low carb cranberry orange version of this. Thanks! Your blog makes it so easy!
Jolene says
DELICIOUS! I only made one this morning out of the batch and LOVED IT! I hope I can just save the batter in the fridge to make one everyone morning until it’s gone. Thank you so much for sharing!
Chelsea says
SOO yummy and moist! My husband made these for me for Mother’s Day. He added a few fresh raspberries and a drizzle of leftover coconut milk on the top to keep it dairy free. We now make these for all of you Gluten-Free or Ketogenic diet friends.
Rachel says
Love the thought of blueberry lemon loaf! I baked this today using a suggestion made in previous comments. I thought I’d go all super star and double the recipe. I baked it at 350 for as long as it needed to get a fork in and out clean. It had great flavor before I baked it. Baking it at 350 was a terrible idea. Don’t know what happened but… it sucked. Bad. Bad enough to need to seish water in my mouth. Used high quality ingredients. Wish I could get them back!
Carolyn says
Coconut flour is very tricky stuff so sometimes it doesn’t multiply to more portions well.
Brian Trout says
HI Carolyn,
Thanks you!!! Thank you so much for sharing your wonderful recipes… and for putting up with the occasional grumpy-gus. Please know that most of us love what you’re doing and appreciate you very much!!
This recipe looks like it would be just about the perfect size and portion to make large muffins. I do love a good blueberry muffin, and since these can be baked in the oven, that would definitely be an option.
I’m definitely gonna try this one! I can see it going oh so well with that morning cup of coffee… mmm, mmm, good! Do ya think it will be good for dunking?? 😀
Ann says
Hi ?, we don’t have a microwave. Would it work in the oven? Thank you
Carolyn says
Yes, it should. 350F for 10 to 20 minutes, I am not entirely sure how long.