1 Minute Keto Chocolate Muffin in a Mug

Some posts on this blog contain affiliate links. If you click them, I earn a small commission. It does not cost you anything extra, but this commission helps support the work of running this site. The views and opinions expressed on this blog are purely my own.

This keto chocolate muffin in a mug recipe is perfect for curbing your chocolate cravings without the carbs. It’s a great keto friendly dessert or snack! 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.

Can you eat chocolate on keto?

Chocolate can be enjoyed on a keto diet, but it’s important to choose the right type of chocolate and consume it in moderation due to its carb content.

Dark chocolate with a high cocoa content (usually 70% cocoa solids or higher) tends to be lower in carbohydrates and sugar compared to milk chocolate or white chocolate. It also contains more cocoa solids, which are rich in antioxidants and healthy fats.

When incorporating chocolate into a keto diet, it’s best to opt for small portions of dark chocolate with minimal added sugars. Be sure to check the nutrition label and choose chocolate that contains the least amount of net carbs per serving.

Another option is to use unsweetened cocoa powder in keto-friendly recipes such as fat bombs, smoothies, or low-carb desserts like this keto chocolate muffin in a mug. Unsweetened cocoa powder adds chocolate flavor without adding extra carbs or sugar.

Keto Chocolate Muffin in a Mug
Keto Chocolate Muffin in a Mug

How many carbs are in a tablespoon of cocoa powder?

The number of carbs in a tablespoon of cocoa powder can vary slightly depending on the brand and type of cocoa powder. However, on average, one tablespoon (about 5 grams) of unsweetened cocoa powder contains approximately:

  • Total Carbohydrates: 3 grams
  • Dietary Fiber: 2 grams
  • Net Carbs (Total Carbs minus Fiber): 1 gram

Since cocoa powder is rich in fiber, it contributes fewer net carbs compared to its total carbohydrate content. This makes unsweetened cocoa powder a relatively low-carb ingredient that can be incorporated into various keto-friendly recipes.

What are the Health Benefits of cocoa powder?

Cocoa powder, especially in its unsweetened and minimally processed form, offers a range of potential health benefits due to its rich nutrient profile. Here are some of the key health benefits associated with cocoa powder, so you can feel good about eating a keto muffin in a mug daily!

  1. Rich in Antioxidants: Cocoa powder is packed with flavonoids, particularly flavanols, which are potent antioxidants. These compounds help to neutralize harmful free radicals in the body, reducing oxidative stress and inflammation. Regular consumption of cocoa powder may contribute to overall health and reduce the risk of chronic diseases.
  2. Heart Health: Flavanols found in cocoa powder have been linked to various cardiovascular benefits, including improving blood flow, reducing blood pressure, and lowering the risk of heart disease. Cocoa consumption may help improve endothelial function, which is essential for maintaining healthy blood vessels.
  3. Improved Mood and Cognitive Function: Cocoa contains compounds like theobromine and phenylethylamine, which can have mood-enhancing effects and may promote feelings of well-being and relaxation. Additionally, cocoa consumption has been associated with improved cognitive function and may help support brain health.
  4. Lowered Risk of Stroke: Some studies suggest that regular consumption of cocoa products may be associated with a reduced risk of stroke. The flavonoids in cocoa have been shown to improve blood flow to the brain, which may help protect against ischemic stroke.
  5. Blood Sugar Regulation: Despite its chocolatey flavor, unsweetened cocoa powder is low in sugar and has a minimal impact on blood sugar levels. The fiber content in cocoa powder may also help slow down the absorption of sugar in the bloodstream, making it a suitable option for individuals with diabetes or those following a low-glycemic diet.
  6. Improved Skin Health: The antioxidants in cocoa powder may help protect the skin from damage caused by UV radiation and environmental pollutants. Cocoa flavonoids have been shown to improve skin hydration, elasticity, and blood flow, resulting in healthier-looking skin.
  7. Weight Management: Incorporating cocoa powder into a balanced diet may aid in weight management. Cocoa is low in calories and can add rich flavor to recipes without the need for additional sugar or fat. Additionally, the fiber content in cocoa powder may help promote feelings of fullness and reduce appetite.

It’s important to note that while cocoa powder offers many potential health benefits, these effects are most pronounced when consuming unsweetened cocoa powder or dark chocolate with a high cocoa content.

Check out my recipe for a 1-Minute Keto Chocolate Muffin in a Mug!

Here’s the Recipe Breakdown for Keto Chocolate Muffin 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!

I’m simple, yummy, and has almost no sugar (and a little protein from the egg!)



What’s your go to healthy snack?

P.S. Don’t miss my other “In a Mug” snacks from around the blog!

Best Brownie in a Mug

King Cake in a Mug

Peanut Butter Crunch Mug Cake

Chocolate Chip Cooke for One (with Icing!)

Top Keto Dessert Recipes
Top Keto Dessert Recipes

For more keto friendly dessert recipes, make sure you grab my FREE top 12 Keto Friendly Desserts Cookbook!

More Chocolate Posts

Keto Cinnamon Chocolate Fat Bombs

No Sugar Added Double Chocolate Banana Bread

Keto Pumpkin Chocolate Chip Cookies

Low Carb Chocolate Muffin in a Mug

Chocolate Nut Butter Bites

High Protein Brownies

Low Carb Chocolate Chip Pumpkin Bread

Chocolate Chip Coconut Flour Bread

Healthy Chocolate Chip Cookie Dough

Sugar Free Hot Chocolate Mousse

Print Friendly, PDF & Email
Angela Parker
Follow me


  1. Love the simplicity of the recipe! And congratulations on the little one on the way! You will love having 3 kiddos. Your heart will be soooooo full?????

    • Hey Jenna!

      Peanut Butter will work fine! I often use almond butter because I was cautious with peanuts when my kiddos were really young (and I know many people have allergies!). I do find it harder to find an “unsweetened” type peanut butter for whatever reason, so keep that in mind if you are trying to minimize your sugar intake!

      Let me know how it turns out!

Leave a Reply