Paleo Banana Bread Mug Cake (Two Ways!)

Paleo banana bread mug cake – a grain-free, refined sugar-free dessert (or breakfast) – this post showcases two ways of preparing the mug cake – either using coconut flour or almond flour.


Just look at this thang.


Paleo Banana Bread Mug Cake - 2 Ways! One method using coconut flour, and another method using almond flour #glutenfree

Cake for one?! With zero guilt or regrets? Why didn’t we do this sooner?

Mug cakes have been the talk of the blog for years now.

Fashionably late as always, this is my first go-round with the cake-in-the-mug situation. Like many of the food trends I’ve resisted, I was baffled upon trying the mug cake and wondered why I had waited for so dang long.

I mean, the thing literally takes 5 minutes to make! And there’s no cleanup involved. And no leftovers to tempt you at 2am. And duh, this version’s healthy! So what it boils down to, is you’ve got yourself a crazy convenient breakfast/dessert that is 200% nutritious and scrumtrulescent.

THIS JUST IN: Mug cake is the lowest maintenance thing you will ever do in your entire life. Other than eating an apple. Or sleeping. Or…just trust me on this one.

Paleo Banana Bread Mug Cake - 2 Ways! One method using coconut flour, and another method using almond flour #glutenfree

What if I told you I ate this for breakfast and dessert every day for two solid weeks? I had to exercise my will power and remind myself that diets rich in mug cake, while delicious, are not well rounded.

As in, you should probably come up for air and eat some greens before solidifying an impossible-to-break habit of consuming Nothing But Mug Cake forever and ever amen. Take it from me, once you go mug cake, you never go back.

Because haven’t you heard? This thing’s a cinch.

Paleo Banana Bread Mug Cake | This grain-free, refined suagr-free cake for one requires only 5 minutes of time and it's super healthy and delicious!

All’s you do is mash everything together in no particular order and nuke it in the microwave.

 Paleo Banana Bread Mug Cake | This grain-free, refined suagr-free cake for one requires only 5 minutes of time and it's super healthy and delicious!

Because I took it upon myself to test this recipe 17,000 times with my face, I can give you a little insight as to how to make it two delicious ways with either coconut flour or almond flour. The recipe is pretty much the same, you just use slightly different quantities of flour.

How to Make Banana Bread Mug Cake with Coconut Flour:

Banana bread mug cake made with coconut flour turns out light and fluffy, with a texture very similar to regular cake. Plus: delicious. Plus: full of fiber. Ladies? You want.

In order to make the recipe using coconut flour, follow the recipe card below, using 2 tablespoons coconut flour (instead of 1/4 cup almond flour). Simply stir everything vigorously in a mug and microwave on high for 3 to 3.5 minutes, or until the cake has risen quite a bit, is fluffy, and cooked through.

How to Make Banana Bread Mug Cake with Almond Flour:

Almond flour mug cake comes out light and spongy, and almost custard-y. The texture isn’t an exact replica of regular cake, but it’s still super delish and full of protein.

In order to make the mug cake with almond flour, follow the recipe card below, using 1/4 cup almond flour.

Oven Instructions:

I know, I know, I’m not a fan of microwaving things either…you can also bake the mug cake in the oven at 350 degrees F for about 30 minutes (or until the cake tests clean). My take on that is you may as well bake a full cake if you’re going to go through the trouble of pre-heating and such. We trade microwaves for convenience in this life of compromise.

Recipe Adaptations:

  • Substitute almond milk for coconut milk.
  • Use pure maple syrup instead of honey.
  • Add more cinnamon or no cinnamon at all.
  • Eliminate the walnuts.
  • You can pretty much do anything you dang-well please. How about we add chocolate chips? Okay, twist my arm.

Paleo Banana Bread Mug Cake (Two Ways!) - with instructions for using either coconut flour or almond flour| This grain-free, refined sugar-free cake for one requires only 5 minutes of time and it's super healthy and delicious!

My cup runneth over.

My cookbook, Paleo Power Bowls, is now available! CLICK HERE to check it out. Thank you for your all your support!

Paleo Banana Bread Mug Cake for all them meals!

Paleo Banana Bread Mug Cake - 2 Ways! One method using coconut flour, and another method using almond flour #glutenfree

Paleo Banana Bread Mug Cake

Course: Breakfast
Cuisine: American
Keyword: banana bread, grain free, low-carb, mug cake, paleo
Prep Time: 5 minutes
Cook Time: 3 minutes
Total Time: 8 minutes
Servings: 1 mug cake
Calories: 358 kcal
Author: Julia

Grain-free paleo banana bread mug cake made with either almond flour or coconut flour. A light and delicious breakfast or snack.




  1. Add all ingredients to a microwave-safe mug and mash/stir together until well-combined.
  2. Microwave on high for 3 to 3-1/2 minutes, or until cake has set up and tests clean. Note: If using coconut flour, I microwave for 3 minutes, and if using almond flour, I microwave for 3.5 minutes.
  3. Allow cake to cool slightly before diving in!

Recipe Notes

Nutrition facts are calculated for the coconut flour version.

Nutrition Facts
Paleo Banana Bread Mug Cake
Amount Per Serving (1 mug cake)
Calories 358 Calories from Fat 153
% Daily Value*
Fat 17g26%
Carbohydrates 44g15%
Sugar 21g23%
Protein 11g22%
* Percent Daily Values are based on a 2000 calorie diet.

Paleo Banana Bread Mug Cake - 2 versions! Dairy-free, refined sugar-free, grain-free, gluten-free, delicious!


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  1. Julie

    I LOVE YOU!! I can’t wait to see you. Like in 12 hours or so. Also, I have lots of snacks waiting here. And Jerry and I love making mug cakes for a Sunday evening snack. Ok. That was a semi-lie. I make them and Jerry eats them. Either way, they are perfect for us. And, I have containers of both of these flours in my freezer that I need to use. Maybe not this weekend, as I have a feeling I’ll have regular cupcakes leftover to eat, but the following weekend. I’m babbling. Whee!! See you soon. Love, hugs and beagle kisses await you. xoxo

  2. Abby @ The Frosted Vegan

    GIRL. I grew up with those exact mugs in my house and they are just taking me back to childhood! Sometimes I really need a cake in my face RIGHTNOW without all the steps and crap, so this looks perfect for my 10pm ‘gimmedessertrightthissecond’ moments! xo

  3. Katie (The Muffin Myth)

    Um, yes please. I also just discovered mug cakes (seriously, what is wrong with us? Where have we been?) and you bet your bananas I’ll be making this one…. basically when I get home from work. I have a habit of rescuing the brown bananas from the office fruit bowl at the end of the week, so I’ve always got many on hand. Which means many are now destined for mug cake. Many.

      1. Julia Post author

        Hi Emily,

        I have never tested the recipe using regular flour (gluten-intolerant human over here), but I suspect you would use 3 to 4 tablespoons regular AP flour. Let me know if you try it! xo

  4. Erica {Coffee & Quinoa}

    OK I have to try this, because my banana mug cake experiments have always come out pretty blah. Now chocolate, that’s another story. Coconut flour must be the secret? I’m in! And P.S. LOVE those mugs 🙂

  5. Megan Ware

    I really have no idea how you make a mug cake look so beautiful. My mug creations (almost) always taste delicious, but look like something that should be in my dogs bowl. You even made it overflow perfectly so that it formed a little muffin top. Love it!

  6. Caitlin @ teaspoon

    I would eat that for breakfast and dessert everyday too. So easy and yummy looking! And I love the mugs…a good friend’s family had the same pattern and they bring back good memories!

  7. Sarah @ Making Thyme for Health

    I’ve actually never tried a mug cake so you’re one step ahead of me! Ima have to make it happen soon so I can have scrumtrulescence all in my face.

    I hope you made it to Illinois safe and sound and that you have a great time! Be sure to IG us a few pics. I wanna see how purdy you look in your bridesmaid dress!!

  8. Joanne

    I think this is why I’ve resisted the mug cake thus far. It’s almost TOO easy to make, meaning I would make one at least six times a day….and I suspect that might be overkill.

  9. Samantha

    Am I the only one who can’t see the actual recipe?!? I’m so excited to make this…please help!!

      1. Julia Post author

        Hi ladies, my apologies! I must have deleted the recipe while editing the post. It’s back up. Hope you both enjoy the mug cake! 😀

  10. Kathy

    Hi! Where is the actual recipe for this cake? I read the entire blog post & can’t seem to find it.

  11. Rainman

    I was just introduced to the mug cake concept recently. I guess old men take a little more time to catch up with everything. An 81 yr old friend in Rhode Island (boy oh boy is that a small state!) Shared his chocolate mug cake recipe with me and I loved it. Soooooooo I’m planning on making mug cakes with my grandchildren soon but now I’ll have two recipes to choose from. Thanks for posting this,
    BTW, I’ve shared your zucchini pasta recipe with everyone who will listen and they all LOVE it.

    1. Julia Post author

      LOL, it took me forever to acquaint myself with mug cake, too, so you’re in good company 🙂 I love the idea of making a chocolate mug cake and I hope you like my banana bread version! Thanks so much for all the support – I’m so happy you like the zucchini pasta!! xo

  12. Anyua

    Loved you recipe! It was so tasty that my men only left me try a couple of spoons. 🙂 The only problem I had was a microwave potency. I put it on the highest point and it was all over my microwave. So the next one I started on the lowest the first minute, switched to the middle on the second minute, and put it on the highest at the last minute.

    1. Julia Post author

      Absolutely! I’d use just a tad bit more. I’ve also made this without baking powder or soda, and it turns out fine 🙂

  13. Linda

    My daughter and I just made one of each recipe (coconut flour and almond flour). The coconut flour went in the microwave first… The standard-sized mug was not big enough for the batter and it overflowed and cooked onto the sides of the mug. Lesson learned! Switched the almond flour batch into a BIG mug and that worked much better. So I suspect if you have average or smallish mugs, divide the recipe into two batches and reduce cooking time to maybe 2 minutes. That being said, both tasted delicious topped with a dollop of homemade whipped cream.

    1. Julia Post author

      Hi Debbie, I haven’t tested the recipe with stevia, but I’m sure you could use a small amount instead of the maple syrup. Because the cake has ripe banana in it, it’s pretty sweet on its own, so you wouldn’t need very much. I’ll let you know if I try it with Stevia 🙂

      1. Gail

        This looks delicious! I’m wondering where all the Carbs come from as when using Almond/Coconut milk. Maple syrup would be a # of them + banana, but not sure what else would make it so high in Carbs. I like Debbie’s idea of Stevia + maybe 1/2 banana instead of whole to cut down on Carbs. Will have to try that. Thanks for sharing.

  14. Olivia

    I just made this for myself. It is SOOOOOO good! And healthy, for that matter! As a 16 year old CrossFitter who wants to eat healthier, but also loves cake….this is perfect. Thanks so much! I see myself eating this for breakfast every morning till I’m sick of it 😉

  15. Avinash Mishra (inviul)

    I love Banana.. It is my favorite fruit.

    Paleo Banana bread looks delicious and so yummy, so I will defensively give a try to make this recipe in weekends.

    Thanks for sharing lovely & yummy recipe.


  16. Hannah

    Hi! I know I”m kind of late on the comment bandwagon, here, but this mug cake saved my morning, yesterday (used the almond flour, not the coconut)! Cooked up perfectly, unlike every other mug cake I’ve tried. Even threw in a few blackberries.

    Thank you so much!

    1. Julia Post author

      Hi Hannah,

      Ahhhh I’m go happy to hear it!! I love this mug cake and make it time and again on those mornings I need something quick and comforting. Thanks for your sweet note! xoxo

  17. DJ

    This is really delicious! I used
    120g banana mashed
    60g egg lightly beaten
    2 tablespoons coconut water
    Pinch of stevia
    2 tablespoons coconut flour
    No nuts
    no innamon
    1/4 teaspoon baking powder

    I ate it chilled in the fridge overnight!

  18. Michelle

    Am i the only one who can’t get this to work? I used coconut flour and it wouldn’t firm up even after microwaving it for another minute. It was finally coming out with the toothpick mostly clean so i decided to try it but it didn’t taste very good and still wasn’t firm once i started eating it. Help!

    1. Julia Post author

      Hi Michelle, Was the cake doughy or uncooked? It isn’t supposed to necessarily turn out firm, although I think firmness is subjective, so that’s why I’m wondering if it is turning out gooey for you. What brand of coconut flour are you using?

  19. Mommaof4

    Thank you so much for the recipe! I love mug cakes!
    I am currently doing Whole30 and I made your recipe with the almond flour, just without honey or maple syrup. The banana sweetened it enough.
    I’m going to be making my kids banana muffins for breakfast and I wanted something similar for myself that is Whole30 friendly. Perfect!

  20. Party Meya

    Best mug cake I ever made! Was a bit worried as I didn’t see oil or butter. Followed your recipie and it was perfec! Made next one with almonds, chocochips and added frozen blueberries on top. So fun, you can add whatever you want in it.
    Thank you for sharing!

  21. Stephanie

    I make this all the time and love it! I substitute chocolate chips for the walnuts and cut out the maple syrup. It’s so delicious!

  22. Cynthia Taylor

    My daughter shared this with me & I immediately made one yesterday. Then I made 2 today, so you have hooked me. I brought the prepped ingredients & put them together & nuked ‘em at work. 10 minutes setup to cleanup. Used almond flour & hazelnuts, & added a little almond extract. And Lily’s chocolate chips , which are sweetened with stevia & erythritol. Used large soup mugs & in my microwave 4 minutes is perfect. Very sponge cake like & decadently sweet. These are perfect for sharing on the Abascal Way recipe board. Thanks for bringing mug. cakes into my life! I may never bother with muffins again…

    1. Julia Post author

      Right??! It’s just so fun! When I first started making this mug cake, I ate it for breakfast every day for almost a month, lol! I’m so glad you and your daughter enjoy it, and now you have me craving one with some Lily’s chocolate chips. YUM! xoxo

  23. Cynthia Taylor

    Just wanted to put in a plug on behalf of multi-portion batches of this totally addictive healthy treat. Despite how fast it is, & the fact that I have made it so many times I could recite the recipe in my sleep, I still don’t have time to make it every day. Now, I could have solved that problem by not eating it every day, but that is not acceptable. So now I make it in batches of 2-4 portions, in a large flat pyrex bowl. (I have a 4 cup & an 8 cup). It takes between 1-1/2 & 2x the single batch time to cook, & it works fine just to check the center with a cake tester & keep adding a minute or two till it comes out clean. Today I made a quadruple batch with some really large bananas. (With the Lily’s chocolate chips, I never miss a sweetener.) I had the food processor out so I just threw everything in there. It made an extra large batch which provided 8 substantial pieces, just like a “real” cake. But SO much faster & lower energy than an hour in the oven! Try it the next time you need a birthday cake on the spur of the moment! (If you can tell me how, I will try to upload a photo of one, though I didn’t take a picture today.) Thanks for a life-changing recipe!

  24. Jean-Paul

    I want to make this recipe which sounds great and I have all the ingredients at home. But am I the only person without a microwave oven? I don’t want one. Ça this be cooked in a regular oven? If so for how long?

    Thank you!

  25. Jen

    Hi Julia, I’m new to the whole paleo/keto “stop shoving carbs into my face” routine. This sounds amazing but sort of high in calories? Did you ever try it with just egg whites? Or any suggestions to keep it low-cal?

    1. Julia Post author

      You’re so sweet, Jullie! I’m so thrilled you like my site, and do feel free to reach out any time with questions or comments! Stay well! xoxo

  26. Suppi Kaur

    Great Recipe Today I have read your blog and I try my self at my home for my family. Trust me its work lots my every family member like this dish so much thanks a lot from today onward I will follow you all recipe. keep posting like this.

  27. Annabel Clowes

    OMG this is seriously amazing! I always thought mug cakes were for lonely old ladies… they are also for busy mums with food intolerances running rife through the family lol I made a single batch of this banana mug cake and split it into two small ramekins and cooked it for 2 mins in our 1000 watt microwave. Brilliant! Thank you Julia for the recipe, love your work!

    1. Julia Post author

      LOL, you’re too funny! They’re also for us sweet-toothed ladies who can’t seem to portion control when there’s a full cake in front of us, ha! So happy you like the mug cake! xoxo


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