This 90 Second Keto Mug Bread is a delicious, nutritious, and super easy way to satisfy your bread cravings on a low carb diet. The vegan, keto, and paleo-friendly ingredients will make you feel great and nourish your brain for the day ahead!

Finding nutritious breakfast options can be challenging for anyone on a low-carb or keto diet. Think about it - common breakfast foods like pastries like cereal, pancakes, biscuits, and muffins are loaded with sugar and carbs.

Well, I just happen to enjoy coming up with recipes that taste like the popular version but are made with more nutritious, low-carb ingredients instead. This recipe for an individual, 90 second keto mug bread is just that!

Making this recipe is super easy. Combine the low-carb and paleo-friendly ingredients in a large mug or ramekin, mix, microwave, and enjoy! This keto mug bread can be enjoyed with eggs and butter, or on the side of a healthy breakfast smoothie. I especially enjoy sandwiching a breakfast sausage patty in the middle to make a super satisfying, keto and paleo-friendly breakfast!

How Will the Ingredients in this Recipe Boost Mood and Brain Function?

• Low Carb/Keto and Whole Food Ingredients: Depression and other mental health disorders have been linked to eating a lot of sugar, processed and fast food (source, source). Because of this, dietary recommendations to boost mood and brain function include avoiding processed and fast food, commercial baked goods and sweets and replacing them with nutritious, whole foods (source). This keto mug bread recipe uses simple, nutritious ingredients to do exactly that!
• Gluten-free, Dairy-free and Egg-free: This recipe is both low glycemic (low carb and keto) and gluten-free. Research shows that gluten and other food allergens like dairy and eggs may cause or exacerbate mental health disorders like anxiety, depression, autism, and schizophrenia (source, source, source, source).
• Nutrients That Nourish and Protect the Brain: Your brain will love you after enjoying this mug bread! The ingredients in this recipe are packed with vitamin E, vitamin B1 (thiamin), magnesium, and healthy fats. While vitamin B1 and magnesium support neurotransmitter production, healthy monounsaturated and omega-3 fats have been proven to support our moods, memory, learning, and behavior (source, source). Vitamin E is a powerful antioxidant that may help protect the brain from diseases like Alzheimer’s and Parkinson’s Disease (source, source) and mood disorders like depression and anxiety (source).
• The Magic of Almond Flour: A substitute for white flour, almond flour lends excellent flavor and texture to grain-free recipes. It also provides healthy fat, protein, fiber, and micronutrients like vitamin E, magnesium, and manganese. Since almonds are so nutrient-dense, all of this comes with very few carbs! (source)

Starting your day with a paleo, vegan, and gluten-free mug bread will make you feel great and nourish your brain for the day ahead. Its minimal and healthy ingredients provide you with 19 grams of healthy fat (from almond flour, avocado oil, and flaxseed meal), 6 grams of protein, and 5 grams of fiber, leaving only 7 net carbs.

Tips, Tools & Ingredients

Links to products are included below as part of this section. Some of them are affiliate links, which means that I may receive a small commission if you purchase a product through one of my links. Don’t worry, it doesn’t change the price you pay. Thank you for supporting Neurons and Nourishment!

Ingredients:

• Almond Flour: You can buy almond flour at most large grocery stores or at specialty food stores. I’ve found Costco to have the best price on blanched, finely ground almond flour (see my post on 30 Pantry Essentials to Buy at Costco), but the generic Natural Grocers almond flour is a close second. Amazon prices are also pretty good, as you can see below.

• Flaxseed: Again, ground flaxseed is fairly easy to find at most grocery stores, as well as Costco. If you can’t find ground flaxseed, buy the whole seeds instead and use a coffee grinder to pulverize them into a powder.

Tools Needed:

• Instead of a Mug: You can easily use a ramekin or small Pyrex dish instead of a mug. Either of these tools will help the bread cook more evenly, make it easier to remove, and create the perfect shape for biscuits or English muffins.

Recipe Tips:

• Toast It: The bottom of the biscuit will be slightly moist after cooking in the microwave. Toasting the biscuit quickly on the lowest setting will dry out the remaining moisture, without drying out the biscuit.
• Cooking Time: The cook time may vary from 1 minute 30 seconds to a full 2 minutes, depending on your microwave. If your biscuit is very moist on the bottom after cooking in the microwave, give it another 15-30 seconds.
• Enjoy Immediately: You’ll want to devour this 90 second keto mug bread as soon as it's cool enough to handle. This recipe cannot be made ahead of time and kept in the refrigerator or freezer. The bottom of the bread becomes hard if left to sit for more than 10 minutes.
• Storing Flaxseed: Make sure to refrigerate the ground flaxseed after opening the package so the polyunsaturated oils don’t turn rancid.

Other Recipes You'll Love:

Enjoy these tasty and nutritious recipes breakfast, lunch or as a snack:

• Almond Flour Tortillas
• Pumpkin Seed Tortillas
• 20 Chia Seed Pudding Recipes
• Healthy Chocolate Chip Muffins
• Grain-Free Paleo Breakfast Porridge

90 Second Keto Mug Bread

This 90 Second Keto Mug Bread is a delicious, nutritious, and super easy way to satisfy your bread cravings on a low carb diet. The vegan, keto, and paleo-friendly ingredients will power your body and mind for the day ahead!

5 from 2 votes

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90 Second Keto Mug Bread

This 90 Second Keto Mug Bread is a delicious, nutritious, and super easy way to satisfy your bread cravings on a low carb diet. The vegan, keto, and paleo-friendly ingredients will make you feel great and nourish your brain for the day ahead!

Course Breakfast, Brunch

Cuisine American

Prep Time 3 minutes

Cook Time 2 minutes

Total Time 5 minutes

Servings 1 biscuit

Calories 229 kcal

Author Laura Duffy

Ingredients

• 3 Tbsp almond flour
• 1 Tbsp flaxseed meal
• 1 tsp arrowroot
• ¼ tsp baking powder
• Dash of salt
• 1 tsp avocado oil
• 2 Tbsp water

Instructions

1. Mix dry ingredients in a small bowl until well mixed, breaking up any chunks of almond flour, if needed.

2. Add the avocado oil and water and stir or whisk until smooth.

3. Pour into an 8 ounce (1 cup) ramekin or Pyrex. Use a spoon to smooth the top.

4. Cook for approximately 1 minute 45 seconds (cook time will vary between 90 seconds and 2 minutes, see note below)

5. Turn out of ramekin and let cool for 1-2 minutes. Toast the biscuit whole, bottom side up on the lowest setting, if using a toaster oven. If using a toaster, slice the biscuit and toast at the lowest setting. Let cool for a few min before slicing in half. Toasting helps the bottom firm up.

Recipe Notes

1. The bottom of the biscuit will be slightly moist after cooking in the microwave. Toasting the biscuit quickly on the lowest setting will dry out the remaining moisture, without drying out the biscuit.
2. Cook time may vary from 1 minute 30 seconds to a full 2 minutes, depending on your microwave. If your biscuit is very moist on the bottom after cooking in the microwave, it may need another 15-30 seconds. If your biscuit is crunchy on the bottom, cook 15-30 seconds less the next time.
3. This microwave biscuit is intended to be eaten immediately after it cools. It will start to harden if left to sit for 10 minutes or more.

Nutrition Facts

90 Second Keto Mug Bread

Amount Per Serving

Calories 229 Calories from Fat 171

% Daily Value*

Fat 19g29%

Saturated Fat 2g13%

Sodium 238mg10%

Potassium 210mg6%

Carbohydrates 12g4%

Fiber 5g21%

Sugar 1g1%

Protein 6g12%

Calcium 125mg13%

Iron 1.4mg8%

* Percent Daily Values are based on a 2000 calorie diet.

Disclosure: this post includes affiliate links for convenience. I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.