20

MUG
CAKES

THEDIETCHEF
 About This Book
Hey guys! If you don't know me, I'm Joe Duff, and
I have a healthy cooking channel on YouTube
called "The Diet Chef". I've been making YouTube
cooking videos for over a year now, and this mug
cake e-book is a collection of some of my most
popular recipes. Now before you go ahead and
start making the delicious creations in this book,
I want to give you a heads-up. I don't
recommend making substitutions to these
recipes. If you want to have the BEST experience
making these cakes, use the ingredients I've
listed. If you don't have self rising flour you can
easily make your own by adding a little baking
powder and salt to all purpose flour (just do a
quick google search to get the ratios right for
each recipe). If you use oat flour, coconut flour,
or almond flour…it will change the consistency of
your cake. So, once again, I don't recommend it.
As far as the macros go, self rising flour is great
- it's fat-free and has a few less carbs than oat
flour does. Plus, it takes all the guessing out of
how much baking powder you need. Ok, now that
we've got that cleared up, go-ahead and make
some of these cakes!
Oh yeah, and thanks for checking this book out, I
hope you enjoy it.

-Joe Duff
 Table Of Contents
4. Apple Pie
5. Birthday Cake
6. Cookies & Cream
7. Pumpkin Pie
8. Brownie In a Mug
9. Coffee
10. PB&J
11. Lemon Blueberry
12. French Toast In a Mug
13. Banana Bread
14. Chai Latte
15. Chocolate Chip
16. Peanut Butter Banana
17. Chocolate
18. Snickerdoodle
19. Salted Caramel
20. Coconut
21. Strawberry
22. Carrot Cake
23. Vanilla
 Apple Pie
Mug Cake
1/4 Cup (30g) self rising flour
2 Tsp (8g) sugar substitute - or more to
taste
S T N E I D E R G N I

1/8 Tsp cinnamon

Optional - 1/3 scoop (10g) vanilla whey
protein powder
1 Whole egg
2 Tbsp (30g) unsweetened applesauce
1 1/2 Tbsp (22mL) milk of your choice
1/4 Tsp vanilla extract
1/4 Medium apple (30g) caramelized

Dice and caramelize 1/4 apple

In separate bowls mix and combine the
wet and dry ingredients
D O H T E M

Now pour the wet ingredients into the dry

and combine
Coat a mug with non­stick cooking spray
and add half your batter
Drop in 1/2 of your caramelized apples
Pour in the rest of the batter
Microwave for about 1 minute

282 Calories
SORCAM

4g Fat
41g Carbs (2g fiber)
18g Protein

Click Here To Watch The Video Recipe

 Birthday Cake
Mug Cake
1/4 Cup (30g) self rising flour
1 Tbsp (15g) Funfetti cake mix
S T N E I D E R G N I

1 1/2 Tsp (6g) sugar substitute

1 Whole egg
3/4 Tbsp (15g) unsweetened apple sauce
1/4 Tsp vanilla extract
*Protein Frosting*
1 1/2 Tbsp (35g) non­fat vanilla greek yogurt
Just under a full scoop (25g) vanilla whey protein
1 Tbsp (12g) Sugar Substitute

Coat a mug with non-stick baking spray

Add-in and mix all wet ingredients
Add-in and combine the dry ingredients
D O H T E M

Microwave for about 1 minute & 20 seconds

Apply protein frosting and sprinkles

268 Calories
SORCAM

5g Fat
46g Carbs (3g fiber)
9g Protein

Click Here to Watch The Video Recipe

 Cookies & Cream
Mug Cake
1/4 Cup (30g) self rising flour
1 Tbsp (12g) sugar substitute
S T N E I D E R G N I

1 Cookies and Cream Quest bar

A pinch of salt
1 Tbsp (20g) unsweetened apple sauce
1 Whole egg
1 Tsp (5mL) of low calorie chocolate
syrup
1/2 Tsp water

Coat a mug with non-stick baking spray

Add-in and mix all wet ingredients
Add-in and combine the dry ingredients
D O H T E M

Break the quest bar in tiny pieces and add

half to the dry ingredients
Mix well
Microwave for 30 seconds
Top with the other half of the Quest bar and
lightly coat with water
Microwave for another 30 seconds

408 Calories
SORCAM

11g Fat
59g Carbs (18g fiber)
30g Protein

Click Here To Watch The Video Recipe

 Pumpkin Pie
Mug Cake
1/4 Cup (30g) of self rising flour
1 Tbsp of sugar substitute
S T N E I D E R G N I

1/4 Tsp cinnamon

A pinch of all spice, ground cloves,
ginger and nutmeg
1 Egg white or (35g) egg substitute
1 Tbsp of calorie free or low calorie
pancake syrup
1/4 Cup (60g) of canned pumpkin

Coat a mug with non-stick baking spray

Add-in and mix all wet ingredients
Add-in and combine the dry ingredients
D O H T E M

Once your batter forms microwave

for around 1 minute

190 Calories
SORCAM

0g Fat
39g Carbs (3g fiber)
7g Protein

Click Here To Watch The Video Recipe

 Brownie In A
Mug
1 Scoop (30g) of chocolate whey protein
powder
S T N E I D E R G N I

2 Tbsp (20g) oat flour

1 Tbsp (12g) sugar substitute
1 Tbsp (5g) cocoa powder
2 Tbsp (30mL) unsweetened vanilla
almond milk
2 Tbsp (40g) non-fat greek yogurt

Coat a mug with non-stick baking spray

Add-in and mix all wet ingredients
Add-in and combine the dry ingredients
D O H T E M

Once your batter forms microwave for

around 45 seconds to 1 minute
Best to undercook than overcook

259 Calories
SORCAM

3g Fat
31g Carbs (7g fiber)
32g Protein

Click Here To Watch The Video Recipe

 Coffee
Mug Cake
1/3 Cup (40g) self rising flour
3/4 Tsp (3g) instant coffee
S T N E I D E R G N I

1 Tbsp (12g) sugar substitute

1 Whole egg
1 Tbsp (20g) unsweetened apple sauce
1 Tbsp (15mL) unsweetened vanilla
almond milk
1/4 Tsp of coffee extract

Coat a mug with non-stick baking spray

Add-in and mix all wet ingredients
Add-in and combine the dry ingredients
D O H T E M

Once your batter forms microwave for

around 1 minute

263 Calories
SORCAM

4g Fat
45g Carbs (2g fiber)
10g Protein

Click Here To Watch The Video Recipe

 PB&J
Mug Cake
1/3 Cup (40g) self rising flour
5 Tbsp (42g) powdered peanut butter
1 Tbsp (12g) sugar substitute
S T N E I D E R G N I

Pinch of salt
1/8 Tsp cinnamon
1 Egg
2 Tbsp (30mL) unsweetened vanilla
almond milk
1/2 Tbsp (10g) unsweetened apple sauce
1 Tbsp (16g) reduced sugar jelly
If your batter is to thick add in 1 more
Tbsp almond milk

Coat a mug with non-stick baking spray

Add-in and mix all wet ingredients
Add-in and combine the dry ingredients
D O H T E M

Drop the jelly in once your batter forms

Microwave for around 1 minute 30 seconds
Use an OVERSIZED mug

423 Calories
SORCAM

10g Fat
65g Carbs (9g fiber)
28g Protein

Click Here To Watch The Video Recipe

 Lemon Blueberry
Mug Cake
1/4 Cup (30g) self rising flour
1 Tbsp (12g) sugar substitute
S T N E I D E R G N I

1/2 Tsp lemon zest

1/8 Tsp salt
1 Whole egg
1 1/2 Tbsp (30g) unsweetened apple
sauce
1 1/2 Tbsp (22mL) freshly squeezed
lemon juice
1/4 Cup (35g) fresh blueberries

Coat a mug with non-stick baking spray

Add-in and mix all wet ingredients
Add-in and combine the dry ingredients
D O H T E M

Drop the blueberries in once your batter

forms
Microwave for around 1 minute 30 seconds

254 Calories
SORCAM

4g Fat
45g Carbs (2g fiber)
9g Protein

Click Here To Watch The Video Recipe

 French Toast In A
Mug
5 Slices of low calorie bread
2 Egg whites (70g) egg substitute
S T N E I D E R G N I

3 Tbsp (45mL) low calorie pancake

syrup
1 Tbsp (15mL) unsweetened vanilla
almond milk
1/4 Tsp butter extract
1 Tsp (5g) of cinnamon

Cube the 5 slices of bread and set aside

Coat a mug with non-stick baking spray
Add-in and mix all wet ingredients
D O H T E M

Add-in the cubed slices of bread

Make sure to coat the bread well
Microwave for 40 seconds at a time - taking
20 seconds off after each burst
Repeat this process around 5 times

215 Calories
SORCAM

0g Fat
40g Carbs (15g fiber)
20g Protein

Click Here To Watch The Video Recipe

 Banana Bread
Mug Cake
Add 1 whole egg
1/2 Mashed banana (50g)
1 Tbsp (20g) unsweetened applesauce
S T N E I D E R G N I

1 Tbsp low calorie pancake syrup

1/4 Tsp vanilla extract
2 Tbsp (20g) self rising flour
1/3 Scoop (10g) vanilla whey protein
powder
Pinch of salt
Pinch of cinnamon

Coat a mug with non-stick baking spray

Add-in and mix all wet ingredients
Add-in and combine all the dry ingredients
D O H T E M

Microwave for around 1 minute

224 Calories
SORCAM

4g Fat
37g Carbs (3g fiber)
10g Protein

Click Here To Watch The Video Recipe

 Chai Latte
Mug Cake
1/ 3 Cup (75 mL) chai latte concentrate
(Tazo)
1 Egg
S T N E I D E R G N I

1/2 Tbsp (10g) unsweetened applesauce

Add 1/3 cup (40g) self rising flour
1/2 Scoop (15g) vanilla whey Isopure
3/4 Tbsp (9g) sugar substitute
Pinch of cinnamon

Coat a mug with non-stick baking spray

Add-in and mix all wet ingredients
Add-in and combine all the dry ingredients
D O H T E M

Microwave for around 1 minute

328 Calories
SORCAM

4g Fat
51g Carbs (1g fiber)
22g Protein

Click Here To Watch The Video Recipe

 Chocolate Chip
Mug Cake
1 Egg white (35g) egg substitute
3/4 Tbsp (15g) unsweetened apple sauce
1/4 Tsp vanilla extract
S T N E I D E R G N I

1/4 Cup (30g) self rising flour

1 Tbsp (12g) sugar substitute
1/3 Scoop (10g) Isopure vanilla whey
protein powder
1 Tbsp (14g) semi-sweetened mini
chocolate chips
A pinch of salt

Coat a mug with non-stick baking spray

Add-in and mix all wet ingredients
Add-in and combine all the dry ingredients,
D O H T E M

but only add 1/2 of your chocolate chips

Once your batter forms add the other 1/2
Tbsp of chocolate chips to the top of your
cake
Microwave for around 1 minute

277 Calories
SORCAM

4g Fat
46g Carbs (2g fiber)
16g Protein

Click Here To Watch The Video Recipe

 Peanut Butter Banana
Mug Cake
Mashed 1/2 banana (50g)
5 Tbsp (30g) powdered peanut butter
2 Tsp (8g) sugar substitute
S T N E I D E R G N I

1 Whole Egg
2 Tbsp (20g) self rising flour

Coat a mug with non-stick baking spray

Add-in and mix all wet ingredients
Add-in the self rising flour and mix well
D O H T E M

Microwave for around 45 seconds

Best if slightly undercooked

325 Calories
SORCAM

8g Fat
47g Carbs (7g fiber)
21g Protein

Click Here To Watch The Video Recipe

 Chocolate Protein
Mug Cake
1 Egg
1 Tbsp (20g) unsweetened applesauce
1 Tbsp (20g) non-fat Greek yogurt
S T N E I D E R G N I

1 Tbsp (15mL) unsweetened vanilla

almond milk
1/3 Cup (40g) self rising flour
1 Scoop (30g) Isopure chocolate whey
protein
1 Tbsp (12g) sugar substitute
1 Tbsp (5g) unsweetened cocoa powder
1/2 Tbsp (7g) mini chocolate chips

Coat a mug with non-stick baking spray

Add-in and mix all wet ingredients
Add-in the dry ingredients (except for the
D O H T E M

chocolate chips) and combine

When batter forms add in the chocolate
chips
Microwave for around 1 minute

416 Calories
SORCAM

7g Fat
54g Carbs (6g fiber)
38g Protein

Click Here To Watch The Video Recipe

 Snickerdoodle
Mug Cake
1 Whole egg
1 Tbsp (20g) unsweetened applesauce
1 Tbsp (15mL) unsweetened vanilla
S T N E I D E R G N I

almond milk
1/2 Tsp vanilla extract
1 Tbsp (15mL) low calorie pancake syrup
Just shy of a 1/2 cup (50g) self rising
flour
1/2 Tsp cinnamon
1 Tbsp (12g) sugar substitute

Coat an oversized mug with non-stick

baking spray
Add-in and mix all wet ingredients
D O H T E M

Add-in the dry ingredients (except for a 1/4

tsp of cinnamon and the sugar substitute)
and combine
Once the batter forms, top it with the
cinnamon and sugar substitute
Microwave for around 1 minute

284 Calories
SORCAM

4g Fat
53g Carbs (2g fiber)
11g Protein

Click Here To Watch The Video Recipe

 Salted Caramel
Mug Cake
1 Whole egg
1 Tbsp (20g) unsweetened apple sauce
3 Tbsp (45mL) Calorie-free or low-calorie
S T N E I D E R G N I

caramel sauce
1/3 Cup (40g) self rising flour
1/2 Tbsp (6g) sugar substitute
Pinch of salt

Coat an oversized mug with non-stick

baking spray
Add-in and mix all wet ingredients
D O H T E M

Add-in the dry ingredients

Once batter develops microwave for
around 1 minute

248 Calories
4g Fat
SORCAM

48g Carbs (2g fiber)

10g Protein

Click Here To Watch The Video Recipe

 Coconut
Mug Cake
1/3 Cup (40g) self rising flour
3 Tbsp (15g) shredded coconut
S T N E I D E R G N I

1 Tbsp (12g) sugar substitute

And a pinch of salt
1 Egg
1 Tbsp (20g) unsweetened apple sauce
1/4 Tsp of coconut flavor

Coat a mug with non-stick baking spray

Add-in and mix all wet ingredients
Add-in and combine the dry ingredients
D O H T E M

Microwave for around 1 minute

360 Calories
SORCAM

14g Fat
49g Carbs (4g fiber)
11g Protein

Click Here To Watch The Video Recipe

 Strawberry
Mug Cake
1 Egg
1/2 Cup + 1 Tbsp (85g) fresh strawberries
S T N E I D E R G N I

Heaping 1/3 cup (50g) of self rising flour

1 Tbsp (12g) substitute
1/8 Tsp vanilla extract
*Strawberry Topping*
1/4 Cup (35g) semi-frozen strawberries
2 Tbsp (30g) non-fat greek yogurt
3/4 Tbsp (8g) sugar substitute

Blend the egg and a 1/2 cup of the fresh

strawberries until smooth
Coat a mug with non-stick baking spray
Add-in and mix all wet ingredients
D O H T E M

Add-in and combine the dry ingredients

Now drop in a Tbsp of diced strawberries
Microwave for around 1 minute 30 seconds
In a small bowl add topping ingredients and
mash until combined
Once combined apply the topping to your
cake

306 Calories
SORCAM

4g Fat
56g Carbs (3g fiber)
11g Protein

Click Here For The Video Recipe

 Carrot Cake
Mug Cake
1 Whole egg
3 Tbsp (45mL) low calorie pancake syrup
S T N E I D E R G N I

1 1/2 Tbsp (30g) unsweetened applesauce

1/4 Tsp vanilla extract
1/2 Cup (50g) diced carrots
1/2 Cup (50g) self rising flour
1 Tbsp (12g) sugar substitute
1/4 Tsp cinnamon
Pinch of nutmeg & salt
1 Tbsp (10g) raisins

Blend the first five ingredients listed until

smooth
Coat an oversized mug with non-stick
baking spray
D O H T E M

Add-in and mix the rest of your dry

ingredients to your mug
Now add the batter from the blender and
combine
Once combined add in the raisins
Microwave for around 1 minute 45 seconds
Optional topping is 1 Tbsp (20g) F.F. cream
cheese w/ 1 tbsp (12g) sugar substitute

306 Calories
SORCAM

4g Fat
56g Carbs (3g fiber)
11g Protein

Click Here For The Video Recipe

 Vanilla Protein
Mug Cake
1/3 Cup (40g) of self rising flour
1 Scoop of Isopure vanilla whey protein
S T N E I D E R G N I

1 1/2 Tbsp (18g) sugar substitute

Pinch of salt
1 Egg
2 1/2 Tbsp (45g) unsweetened apple sauce
1 Tbsp (15mL) unsweetened vanilla almond
milk
1/2 Tsp of vanilla extract

Coat an oversized mug with non-stick

baking spray
Add-in and combine all of the
wet ingredients
D O H T E M

Now add in and combine all of the dry

ingredients
Once combined and you batter has formed
microwave for around 1 minute
Optional topping is 2 Tbsp (30g) non-fat
Greek yogurt, 1 tsp (4g) sugar substitute,
and 1/4 cup (35g) blueberries

381 Calories
SORCAM

5g Fat
53g Carbs (2g fiber)
35g Protein

Click Here For The Video Recipe