Want to get that comforting hit of apple-spice goodness without the oil or sugar? This Apple-Spice Caramel Mug Cake is the perfect dessert to curl up with during the holiday season (or any season). Perfect when you’re in the mood for quick, fluffy, caramel-y goodness! It only takes 5 minutes to whip up a full-blown cake-for-one in your favorite mug.
Whether you’re nutritarian or just looking for a truly-healthy delicious treat, I think you’re going to love this super-easy hand-held dessert recipe!
What makes this recipe special?
- 90 seconds to “cook” in the microwave
- easy portion-control (great when you’re in a calorie deficit or weight loss mode)
- vegan
- oil-free
- sweetened only with fruit (means a lower glycemic reaction than recipes with sugar, molasses or maple syrup)
- gluten-free
What is a mug cake?
A mug cake is a single-serve cake that is mixed and cooked in a mug in the microwave.
It’s pretty incredible that this actually works! And there’s something so fun and nostalgic about making this little cake portion–it feels like you’re seven years old again with an Easy Bake Oven!
I have to admit that even though I’ve been hearing about mug cakes for years I was still super-skeptical that they were legitimate. I made my first mug cake recipe last year (check it out here).
What ingredients are in this Apple-Spice Caramel Mug Cake recipe?
- grated apple
- oat flour
- unsweetened applesauce
- date syrup
- almond flour
- baking powder
- spices: cinnamon, nutmeg & allspice
Apple: I like using Fuji or Honeycrisp apple varieties in this recipe. You’ll only need 3 Tbsp. of grated apple which is about 1/3 of a large apple.
Date Syrup: I use D’Vash brand. If you’re not following the nutritarian plan feel free to use maple syrup instead.
Almond Flour: Just two tablespoons of almond flour give just the touch of healthy fat to give this Apple-Spice Mug Cake the perfect crumb and mouth feel.
What is the best kind of mug to use for a mug cake?
A ceramic, microwave-safe mug with a larger base is ideal for making mug cakes. The bottom of the mug I used measures 3-1/8 inches in diameter.
You can also use baking ramekins like these.
The mug cake will rise about an inch during the cooking process so there will be residual bits around the rim of the mug up to that height.
How do you make this Apple-Spice Caramel Mug Cake recipe?
Start by adding in the dry ingredients (oat flour, almond flour, baking powder and spices) and whisk together well. I have this set of mini whisks that I love for this task.
Next, add the wet ingredients (apple sauce and date syrup) and combine everything well with a spoon. Make sure to really get down into the bottom of your mug to fully incorporate all the dry ingredients to the batter.
Then you’ll add in the grated apples and mix well. Smooth out the top of your batter evenly.
You don’t have to wipe down the sides of the mug as the batter will rise about an inch while it cooks in the microwave.
Cook in the microwave on high for 90 seconds.
Allow the mug cake to cool for at least a minute before adding the 1-Minute Caramel Sauce.
Do you have to use the caramel sauce as a topper?
No!
This mug cake tastes delicious either way. Alternatively, you can add sliced or diced apples on top of the cake or chopped walnuts.
What is the taste and texture of this Apple-Spice Caramel Mug Cake?
The taste is sweet and fruity with just the right touch of warming spices. The smell is heavenly and eating it warm with the drizzly caramel sauce is such a soul-satisfying and comforting experience!
The texture is exactly what a good cake should be: fluffy, moist, and tender. The grated apple gives a nice contrasting bite and the crumb is amazingly cake-like given that it was “baked” in a microwave.
It’s not too moist/wet but not too dry either. If you want the best cake-like texture, make the recipe as written without substitutions and be sure to use the measurements I list out in the recipe card below.
Is it okay to eat this treat when you’re on the nutritarian plan?
If you’re following the Aggressive Weight Loss Plan: This recipe is a bit richer than a typical dessert I’d recommend when you’re in weight loss mode but you can still make it work. I recommend omitting the caramel sauce as a topper and just having the mug cake plain. I recommend eating all your raw and cooked vegetables for the day first before enjoying a dessert like this and limiting your whole grains to just less than 3/4 cup and your nuts/seeds to under 14 grams.
Whole Grains: The mug cake will take up just over 1/4 cup of your whole grain allotment for the day. Because 1/3 cup of rolled oats equals 1/4 cup oat flour that is a total of 5 Tbsp. whole grains total per portion. That’s just over 1/4 cup.
Nuts: Dr. Fuhrman advises women who are trying to lose weight should have no more than 1 ounce of nuts and seeds daily while overweight men can have 1.5 – 2 ounces (see source here). One ounce is 28.35 grams. There is 2 Tbsp. (13 grams) of almond flour in this recipe, which is about half your nut/seed allotment for the day, so plan accordingly. remember, this is without the caramel sauce.
If you’ve reached your ideal BMI (under 23): Since your whole grains and nut/seed allowance is higher enjoy this recipe with the 1-Minute Caramel Sauce.
If you want full-sized cake instead…
Check out my premium cookbook Nutritarian Celebrations where I share this Apple Gingerbread Cake with Lovely Lemon Cashew Icing! It’s the perfect festive-season treat with all the classic holiday flavors you love.
You’ll also find 22 more delicious desserts that are nutritarian, vegan, gluten-free, oil-free and fruit-sweetened!
Apple-Spice Caramel Mug Cake
Completely fruit-sweetened, vegan, gluten-free mug cake is the perfect portion, takes less than 5 minutes to "cook" in the microwave and has a fluffy, tender texture!
Ingredients
Dry Ingredients:
- 1/4 cup oat flour ~32 grams
- 2 Tbsp. almond flour ~13 grams
- 1/2 tsp. baking powder
- 1/2 tsp. cinnamon
- 1/4 tsp. nutmeg
- 1/64 tsp. allspice
Wet Ingredients:
- 2 Tbsp. unsweetened applesauce ~33 grams
- 1 Tbsp. date syrup ~20 grams
Add-ins:
- 3 Tbsp. grated fresh apple ~40 grams
- 1 to 2 1/2 Tbsp. 1-Minute Caramel Sauce (optional)
Instructions
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Select your mug: A ceramic, microwave-safe mug with a larger base is ideal for making mug cakes. The bottom of the mug I used measures 3-1/8 inches in diameter. You can also use a baking ramekin. The mug cake will rise about an inch during the cooking process so there will be residual bits around the rim of the mug up to that height.
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Dry Ingredients: Add the oat flour, almond flour, baking powder and spices and whisk together well.
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Wet Ingredients: Add the apple sauce and date syrup and combine everything well with a spoon. Make sure to really get down into the bottom and sides of your mug to fully incorporate all the dry ingredients into the batter.
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Add the grated apples to the batter and mix well with the spoon. Smooth out the top of your batter evenly. You don't have to wipe down the sides of the mug as the batter will rise about an inch while it cooks in the microwave.
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Cook in the microwave on high for 90 seconds. Allow the mug cake to cool for at least one minute before eating. This is the perfect time to make the 1-Minute Caramel Sauce.
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Top with 1 to 2-1/2 Tbsp. caramel sauce and enjoy immediately.
Recipe Notes
Makes a single serving.
Nutrition facts shown do not include the 1-Minute Caramel Sauce topping. Please see that recipe for the additional nutrition facts.
I’d love to know what you think if you give this recipe a try.
Your comments and recipe ratings motivate me so much to keep creating memorable and delicious recipes!
