The Best Low Carb Brownie in a Mug Recipe!

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This is my favorite low carb brownie in a mug that is sure to curb all your chocolate cravings. It is packed with protein too! When I was pregnant, I had gestational diabetes. I found that eating low carb was the easiest way for me to control my blood sugar from spiking. But I had intense pregnancy cravings! This was the recipe that I made almost daily to give me extra protein and curb my cravings the low carb way.

Angela of Grassfed Mama shares healthy tips for busy moms.
Angela of Grassfed Mama shares healthy tips for busy moms.

What is a Low Carb Brownie in a Mug?

Basically, a low carb brownie in a mug is a quick and easy dessert that can be made in just a few minutes using a microwave. It’s a low carb single-serving brownie recipe that is mixed and cooked directly in a microwave-safe mug, eliminating the need for traditional baking methods (and easy clean up too!)

The ingredients typically include some sort of low carb friendly flour, sugar substitute, cocoa powder, egg, oil or melted butter and sometimes chocolate chips or nuts for added flavor and texture. The ingredients are mixed together in the mug and then microwaved until the brownie is cooked through.

Brownies in a mug are popular for low carb diets because they are fast to make, require minimal cleanup, and satisfy a craving for something sweet without having to derail their health goals. They can also be customized to suit different tastes by adjusting the ingredients or adding toppings like a low carb ice cream or whipped cream before serving.

One Serving Low Carb Brownie Dessert


I must confess, I love chocolate. Before this recipe, I would grab a few tablespoons of Enjoy Life Semi-Sweet Chocolate Chips (affiliate link). These were not the perfect solution although they had great ingredients, they were still filled with sugar. This brownie in a mug is my go to chocolate craving killer. You just mix this brownie up in one minute and microwave… then sit down and enjoy the hot, fresh Brownie in a mug!

Sometimes you just need chocolate. Some days you just need a brownie! Who wants to bake brownies for 20 minutes when you can enjoy this brownie cake in a mug in less than 2?

You can enjoy this as an afternoon snack or dessert. With lots of protein and quality fats, it is good for an afternoon slump to pick up your energy without pouring loads of sugar into your system like a power bar.

brownie in a mug


Low Carb Brownies can be Healthy

These brownies in a mug were my staple during my pregnancy. I had at least one every day as an afternoon snack. This was a good pregnancy snack because it had ample amounts of protein and was low in carbs.

These also have some great ingredients full of vitamins and nutrients that keep you strong and healthy.
I also want to try this recipe in my waffle iron. I haven’t done it yet… but I think it would be a neat variation that you could top with Greek yogurt and berries…. Yummy! Then you could even enjoy it as a nice filling breakfast.

The Best Low Carb Brownie in a Mug

The Best Low Carb Brownie in a Mug Recipe

Cook Time 1 minute
Course Dessert
Servings 1


  • 1 Egg
  • 1 tablespoon of cocoa powder
  • 1/2 tsp of baking powder I prefer an Aluminum Free option if possible
  • Pinch of salt
  • 1 tsp of vanilla extract
  • 2 tablespoons of almond butter try to stick with unsweetened if possible!
  • 1 packet of stevia sweetener my preferred no calorie sweetener


  • Grease a large mug (I usually recommend Coconut Oil)
  • Mix all the ingredients together.
  • Microwave for 1 minute on high

Ingredients for Low Carb Brownie in a Mug


1 Egg
1 tablespoon of cocoa powder
1/2 tsp of baking powder (I prefer an Aluminum Free option if possible)
Pinch of salt
1 tsp of vanilla extract
2 tablespoons of almond butter (try to stick with unsweetened if possible!)
1 packet of stevia sweetener (my preferred no calorie sweetener)



  1. Grease a large mug (I usually recommend Coconut Oil)
  2. Mix all the ingredients together.
  3. Microwave for 1 minute on high

And that’s it!

Special note: Don’t over cook this brownie – then it will be too dry. I prefer it to be a little gooey.


Trim Healthy Mama Muffin in a Mug

This is a great low carb dessert for one. If you follow Trim Healthy Mama, this would be an S (satisfying) dessert. We top it with some stevia sweetened Greek yogurt for an extra special addition. Pour yourself a cup of coffee to go with this Trim Healthy Mama Friendly Muffin in a Mug, and you have yourself a little escape during nap time.

Check out my other One Serving Desserts:

gluten free, grain free, one serving chocolate cake, healthy snacks, healthy chocolate cake, sugar free snack cake

Peanut Butter Crunch Chocolate Cake for One

Iced Chocolate Chip Cookie for One

King Cake in a Mug

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Angela Parker
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  1. When you say, ‘the best’ and ‘brownie’ in the same sentence that means I HAVE to try it! 🙂 Thank you for linking up at Trim Healthy Tuesday!

    • Thank you! I am so glad you posted a recipe that uses Oat Fiber. I’m always looking for another recipe to use it in. I mostly use it in Fuel Pull mug cakes with greek yogurt. Hope you have a Very Merry (trim and healthy!) Christmas ; )

  2. I tried this recipe with a little extra Truvia, as I like my sweets extra sweet. I cooked it for 1 minute in the microwave. It tasted very bland, so I added some thm skinny ice cream on top. It still was very dry and flavorless. I have tried several different thm choc. muffin in a mug type recipes and have yet to find a good one. The search continues.

    • Oh no! I’m sorry. You can try to add in more extract or try a different flavor like caramel if you like. I really like the dark chocolate flavor. I also always eat it with yogurt on top. I don’t microwave mine very long. Maybe 45 seconds. I like the top to still be a little moist. When I was pregnant, I ate this with low carb ice cream on top and it was so perfect.

    • I have lost about 5-7 pounds since starting after my initial post partum weight loss. I’m about 125 pounds now. The biggest change for me is how I feel. I also love the freedom of the eating plan.

    • I lost about 5-7 pound on the plan. I am about 125 right now at 7 months post partum. I think the biggest part for me is how I feel. I really was having a hard time controlling my blood sugar and this is the perfect plan for me. I have more energy and no more sugar crashes. I was eating paleo before… but I was struggling with cravings for sugar still. I would bake whole food desserts and it would still do a work on my blood sugar. With trim healthy mama, you are okay to enjoy sweets using stevia to sweeten (which I love). I also love the freedom of the eating plan. I find I am more creative in the kitchen with finding health recipes.

  3. Finally tried this today. I did not have any peanut flour so I subbed 2 tbs of ground golden flax meal. OMG sooo delicious. Used the water and coconut oil too. Dry on top but when I dumped it onto plate bottom was wet

  4. Whoa. I just made this – amazing! I’ve been craving a brownie and this hit the spot. I tossed a few sugar-free chocolate chips on there and gave it a shot of whipped cream. Sooo good. 😀 Thanks!

    • Thank you so much for leaving me a message! I love this Brownie substitute… I have a sweet tooth and I love chocolate… and something you can enjoy hot and fresh whenever you want – I’m sold! So glad you love it too!

  5. Looking forward to making these! I only have the THM stevia and KAL stevia. Any thoughts on how to measure? Would it be the same amount as the NuNaturals?

    • When I make it, I usually just add a few shakes and then do a taste test – I think you may would want to add less (based on what I’m hearing from my mom about the THM stevia)

  6. This is amazing!!! I did engery egg replacer instead of egg – the almond butter in place of peanut flour, honey, and nuked for 5 minutes. Best thing I’ve had in months!!!!!!!!!!!

  7. This recipe is sooooo good! You had this every day you were expecting? I’m just starting the program and am nine weeks along. Would you mind telling me how much you gained during your pregnancy? Thanks for the recipe! 🙂

    • Haha! It is yummy : ) Some days I would eat it 2 times! I was on a super low carb diet during my pregnancies. I didn’t gain but 25-30 pounds with both pregnancies and lost all within 2 weeks or so.

      • When I’m pregnant I gain 30-50 pounds but always (this is #12) only lose 10 pounds. I then get to work the rest off. Not nice. I’m hoping eating this way will help this time around!

  8. These are amazing! I would highly recommend this recipe to anyone cutting out grains and sugar. For me, it turned out more like a super moist cupcake. I omitted the peanut flour, oil, and water, and put in 2 T. of peanut butter and 2 T. of sour cream. I put it in the microwave for 40 seconds and when I pulled it out the top was still gooey, the bottom was super moist. Perfect! Also, I mixed 1 T. of softened butter with 1 T. of softened full-fat cream cheese, 2 tsp of Swerve powdered sweetener, and 1 Tsp of unsweetened cocoa powder for a delicious chocolate cream cheese frosting to put on top. HAVE MERCY this brownie/cupcake was utter perfection. I may or may not have shed tears of joy while eating this 😉 It was super easy for me to play with the sweetness, and I probably added a full tsp of stevia before it was sweet enough for me btw. Next time, I might add in a T. of melted butter for a more fudge-like consistency. Thank you SO much for a recipe I will pull out time and time again!

  9. Hi all!
    Just found this recipe, so I thought I’d give it a whirl today!
    Here were my substitutions:
    -I added 2 egg yolks in place of 1 whole egg
    -I added 1 1/2 tbsp. of Xylitol instead of stevia
    -I added 2 tbsp of almond flour in place of peanut flour

    Microwaved for 45 secs, and was pleased with the texture and sweetness. I am a big fudgey-taste fan, so next time, I am adding *2 tbsp* of cocoa powder instead of 1(I did not use dark chocolate cocoa powder, just standard, plain)
    This was quite good, and would certainly make again and recommend. 🙂

  10. Thumbs up from myself AND my ten year old 🙂 I really dislike Stevia, so we used agave in it – which brought the carb and calorie count up, obviously, but it was delish. It begs for a glass of milk!!!

  11. OH MY WORD! I made this for breakfast today. Really nice. I did add the GY and loved the flavour and texture. (i attempted to make my own GY a few days ago so it was fun to use it).
    Thanks for the share. I’ll be keeping this one on the menu.
    xo Tina

  12. Just tried this with my breakfast this morning and followed exactly (except I did add some xylitol to sweeten even more). Topped with whipped cream and cinnamon! Very rich chocolate flavor! Very satisfying. Will be making this again and tweaking even more. And the 45 seconds was perfect. I loved the wet inside!!

  13. Can I make these without a microwave as we do not own one? How long would I cook it for do you think? Looking forward to giving it a go. Love your recipes.

  14. My son and made it tonight for the first time. We used the new Jif peanut powder, since that is all I had. I used the 1 1/2 Tbsp yogurt and my son did not. We like to try it different ways to see the difference. I cooked mine 1 min 20 sec….based on previous experience with other recipes. Mine turned out very dense and moist. I really liked it, but think I needed more sweetner. I just used a walmart stevia and should have used Truvia. He cooked his 1 minute and it overflowed everywhere…lol…and was still a little gooey. He liked his but said it also needed a little more sweetner. I agree.

    So next time…I think I will reduce the yogurt a little and up the sweetner. Also will use a good quality one for baking.

    Thank you for the recipe! My son is loving THM dessert testing!

  15. I have a peanut allergy. Would the THM baking blend sub in even for the peanut flour on this? Desperately searching for a delicious brownie mim!

  16. This looks sooo good!!! I really want to make this soon, thought I can’t have nuts (at all). Do you know of a replace for the peanut flour?

  17. Definitely the best. I use Pyure “organic stevia” at the amount you suggest, and butter rather than coconut oil, and it’s perfect at 45 seconds – I’ve tried other chocolate mug cakes but this has by far the best texture. I confess to adding a heaping teaspoon of PB to the center after mixing it for surprise bits of extra-gooey, peanut buttery goodness. No matter what sweets pop up on Pinterest – no matter what the kids are eating – is absolutely impossible to feel in any way deprived when this is your afternoon snack. That is something I love about THM; its actual diet information is not new (what is?), but it’s geared toward the reality that diet problems in our culture are emotional as much as or more than matters of information or willpower. Desserts/snacks like this negate emotional hindrances to healthy eating.

  18. I just made this… And toppen it with whipped cream and SF salted caramel sauce. And OMG this is absolutely the best Low Carb Mugabe i have had. No flax taste and no coconut taste and no oat fiber grit. I LOVE IT. Need to Try it as a waffle to. Need a bit more sweetened to my taste if i had not put on the topping though

      • Made it this morning with 1tbs almond butter, 2tbs peanut flour and omitted 1tbs of the water and the cocoa. Baked it in my waffle iron with a bit of 85% chocolate chips on. That was just as good and again, it tastes like normal cake!!! I’m so exited. The volcano mudslide muffin and such has never been to my liking because they tastes to heathy and flaxy. It made two waffles in my square waffle maker

  19. Hi, I see mug cakes all the time and I would love to make them but I don’t use a microwave. Is it possible to adapt this to the oven or toaster oven? Thank you so much!

    • Hi Mel!

      I’m not sure about a toaster oven but with a regular oven I would suggest about 10-12 minutes at 350F. That should do it but keep an eye on it and you may have to adjust a bit depending on your specific oven.

      Let me know how it works for you!

  20. […] Used the optional plain Greek yogurt because I had some. Danger danger Will Robinson, no talk of egg/peanut/yogurt will make up for the fact that it came out a cross between cake and mousse and was very good at a time when I’m trying to avoid random acts of dessert-type baking. (I put in 2, then 2 more, then 1 more teaspoon of sugar in each, so, 5 tsp and not their artificial sweetener and they did not come out super-sweet.) […]

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