Mug muffins and mug cakes are some of the most convenient keto-friendly meals. They can be made both sweet and savory and take just a few minutes to prepare. For those of you that may not have a microwave, I included some tips for baking the muffins in the oven.

INGREDIENTS (makes 2 servings)

Basic savory mug muffin mix:

 ¼ cup almond flour (25 g / 0.9 oz)

¼ cup flax meal (38 g / 1.3 oz)

 ¼ tsp baking soda

1 large egg, free-range or organic

2 Tbsp cream or coconut milk

 2 Tbsp water pinch salt

Add: 60 g smoked salmon (2.1 oz) 2 Tbsp freshly chopped chives or scallion serve with 2 dollops full-fat cream cheese or sour cream (60 g / 2.1 oz) If you need to make this recipe nut free, use more flax meal (same amount) or coconut flour (half the amount). When using ingredients, always go by their weight, especially in the case of baked goods. Measures such as cups may vary depending on a product / brand. When looking for ingredients, try to get them in their most natural form (organic, without unnecessary additives).

INSTRUCTIONS

01. Place all the dry ingredients in a small bowl and combine well.

02. Add the egg, cream, water and mix well using a fork.

03. Slice the smoked salmon and finely chop the chives. Add to the mixture and combine well. 04. Microwave on high for 60–90 seconds. When done, top with a dollop of cream cheese and enjoy!

05. Tips for cooking in the oven: If you don’t have a microwave, I suggest you make 4–8 servings at once. Preheat the oven to 175 °C/ 350 °F and cook for about 12–15 minutes or until cooked in the center.

NUTRITION

Net carbs 3 g

Protein 17.2 g

Fat 32.3 g

Calories 374 kcal

Total carbs 9.5 g

Fiber 6.5 g

Sugars 2.4 g

Saturated fat 11.3 g

Sodium 553 mg (24% RDA)

Magnesium 120 mg (30% RDA)

Potassium 383 mg (19% EMR)