Healthy Vegan Mug Muffin, Made in the Microwave
Uh-oh. I feel an obsession coming on.
I didn’t think that I would have the time to post much this week given our impending family holiday. I typically get
anxious crazy jittery before big trips, so the thought of developing, testing, photographing, and writing about new recipes days before–on top of my regular work/mom/spouse/cat feeder/laundress duties–looms large.
But then I started creating mug recipes. Quick, easy. and healthy mug recipes. And I
don’t want to can’t stop; it’s entirely too much fun. The positive responses coming from many of you are further egging me on, hence I’ve been busy dirtying countless mugs in between packing.
I’m creating plenty of flops along the way. But a wonderful aspect of these mug recipes from a recipe developer’s perspective is that I can conduct multiple tests over the course of 20 to 30 minutes, all with minimal ingredients. It’s proving to be an excellent diversion from my pre-trip
Up today: my Vegan Blueberry Oat Mug Muffin.
Gluten-Free Muffins make the Best Microwave Muffins
It took multiple
disasters attempts before I got this one right. I wanted a wholesome muffin that was equal parts tender and hearty.
It turns out that gluten-free grains and flours make the best mug muffins by default. The reason is simple: the gluten (a protein) in wheat and other glutinous flours toughens with microwave “baking.” Additionally, it also has a raw taste when cooked rapidly.
Oat flour avoids both problems. It can be made from the rolled oats you have on hand and creates a tender mug muffin with almost no effort!
I was seriously full after
devouring nibbling one with my morning tea; it’s not surprising given that 1 muffin boasts 13 grams of protein and almost 5 grams of fiber! It’s largely due to the wheat germ, a 70s superfood that still rocks on.
Are there any Substitutes for the Ingredients?
Like many of my recipes, you can consider this muffin a template: swap the blueberries for dried fruit, chocolate chips, chopped apple, seeds, or nuts.
If you like, substitute the applesauce for mashed, very ripe banana an avoid having to add any sugar to the recipe!
Most of all, just make it. Then pat yourself on the back for your super genius choice.
More Healthy Vegan, Gluten-Free Muffins to Try:Print
Make a vegan blueberry oat mug muffin in the microwave in 3 minutes, from start to finish! A healthy, filling breakfast, it is also oil-free and gluten-free.
- Lightly grease or spray a 12-ounce capacity mug (or ramekin) with nonstick cooking spray.
- In the mug, stir together the oat flour, baking powder, salt, applesauce, coconut sugar, vanilla and cinnamon until blended. Stir in the blueberries.
- Microwave on regular HIGH setting for 1 and 1/2 to 2 minutes (check at 1 minute 20) or until center is just set. Let cool slightly or entirely. Eat!
Homemade oat flour: It is easy to make your own oat flour. Just place rolled oats (any variety) in a food processor or high speed blender and process until the oats are a very fine flour. It is hard to make 1/3 cup at a time (unless you have a doll-size food processor), so go ahead and proess at least 2 cups oats at a time to yield about 2 and 1/4 cups flour.
- Category: Muffin
- Method: Baking
- Serving Size: 1 large muffin
- Calories: 197
- Sugar: 22.7 g
- Sodium: 302 mg
- Fat: 2 g
- Saturated Fat: 0 g
- Carbohydrates: 43.2 g
- Fiber: 4.3 g
- Protein: 3.7 g
- Cholesterol: 0 mg
Keywords: mug muffin, microwave, vegan, gluten-free, egg-free, dairy-free, fast, healthy, easy, bluebrry muffin, breakfast