When you’re following the Autoimmune Protocol, even things that seem innocent and wholesome—like mug cakes—can drive you bananas (in a bad way). That’s because nearly all of them are filled with ingredients that cannot be consumed while following the AIP. But not to worry, we’ve got your back.
With this recipe for the easiest and healthiest AIP mug cake, you will ever make! Because you don’t have to settle for eating anything but meat and vegetables daily. This easy mug cake recipe is so simple to make that even your non-AIP friends will want seconds! So get ready to get your sweet tooth tingling with our easy AIP mug cake recipe, complete with substitutions for all those pesky nightshade vegetables, nuts, and spices.
AIP Mug Cake Recipe: The Basics
A mug cake is a quick and easy dessert made in a mug via the microwave. Normally, the mug cake is sweet (although savory mug cakes are gaining in popularity) and made with a base of eggs, butter, sugar and flour. The simplicity of a mug cake comes from its ease of preparation—all of the ingredients are mixed in a mug and microwaved until the cake is fully cooked and ready to be eaten!
For those following the Autoimmune Protocol (AIP), mug cakes can be quite a challenge to make and enjoy because many of the ingredients used to make these treats contain foods that are off-limits on the AIP. These ingredients include wheat flour, eggs, nuts, and nightshade vegetables like eggplant, peppers, potatoes, tomatoes, and goji berries.
So what options do AIP-diet followers have when it comes to enjoying a sweet, gooey dessert? What can they make that’s quick and easy, yet AIP-friendly? Well, lucky for you, we have the perfect solution. The healthiest and easiest AIP mug cake recipe you will ever make!
Why You Shouldn’t Eat Nightshades on the AIP
One of the most important aspects of the AIP is identifying and avoiding substances that may trigger disease symptoms in those who are suffering from autoimmunity. These substances include nightshades, which are a type of plant that varies in species, yet all contain compounds that are toxic to some people’s bodies.
In fact, many people following the AIP will voluntarily remove them from their diet to help improve their health. Nightshade-based foods include tomatoes, white potatoes, eggplant, goji berries, bell peppers, paprika, cayenne pepper, and tobacco.
One of the most common complaints experienced by those on the AIP is digestive issues, especially bloating and gas. Some scientists even believe that nightshades, namely white potatoes, may be the cause of this discomfort and have been shown to have allergic properties.
Easiest and Healthiest AIP Mug Cake Recipe You'll Ever Make!
This recipe for the easiest and healthiest AIP mug cake you will ever make features all-natural, whole food ingredients that you can easily find in your local grocery store—or even in your kitchen. That’s because there are no fancy, hard-to-find ingredients in this recipe. So go on and try this easy AIP mug cake recipe today!
- 1/2 cup ripe bananas
- 2 tablespoons canned full-fat coconut milk
- 1/4 cup tigernut flour
- 2 tablespoons coconut flour
- 1/2 teaspoon molasses
- 1/2 tablespoon honey
- 1 tablespoon Mocha Sip Herbals
- Pinch baking soda
- In a small bowl, stir together the banana puree and coconut milk.
- Add the remaining ingredients and mix well.
- Scoop into a large coffee cup or small ramekin and microwave on HIGH (100 percent power) for 3-5 minutes, or until cooked through.
- For oven baking, preheat the oven to 350 degrees. Bake for 10 to 12 minutes until cooked through.