Chocolate Mug Cake

Servings = 1

Preparation time 5 minutes, cook time 1 minute


1 tbsp melted butter

1 tbsp coconut flour or 3 tbsp almond flour

1 or 2 tbsp erythritol (depending how sweet you like it)

1 tbsp cacao powder

½ tsp baking powder

1 egg beaten

1 square of no added sugar dark chocolate, broken into pieces so it melts on top


  1. In a coffee mug melt the butter in the microwave for 10 seconds. 

  2. Add the coconut flour, erythritol, cacao powder, baking powder and the beaten egg.

  3. Mix well and microwave on high for 50 seconds, being careful not to overcook (if you do ove cook it, it will be dry).

  4. Remove from the microwave and top with the no added sugar chocolate pieces, if required.

Nutritional information per serving:

Total carbs: 17.8g

Net carbs: 2.1g

Fibre: 3.0g

Protein: 4.9g

Fat: 10.4g

Calories: 127

Chocolate Brownies

Servings = 16

Preparation time 5 minutes, cook time 20 minutes


90g unsweetened dark chocolate

2 tsp coconut oil

1 cup ripe avocado flesh (approx. 2 medium ripe avocado)

2 eggs

½ cup sweetener (blend of monk fruit / stevia or erythritol/ stevia)

½ cup almond flour

½ cup cacao powder

½ tsp baking soda

¼ tsp salt

1 tsp vanilla extract (optional)


  1. Preheat oven to 180℃.

  2. Line a square brownie tin with parchment paper.

  3. In a small saucepan add the unsweetened dark chocolate and coconut oil.  Melt over a medium heat.  You could also melt these in the microwave.

  4. In a food processor, add all the brownie ingredients in this order: ripe avocado flesh, eggs, sweetener, almond flour, cacao powder, baking soda, salt, vanilla extract and the melted coconut oil and chocolate.

  5. Process for 30 seconds – 1 minute, or until all the ingredients come together and you have a thick brownie batter.

  6. Transfer the batter to the prepared brownie tin and bake for 20 – 25 minutes, or until a skewer inserted in the middle of the brownie comes out clean.

  7. Let them cool in the tin for 10 minutes before transferring to a cooling rack until they are at room temperature.

  8. Cut the brownie into 16 squares and store in an air tight container for up to 4 days.

Nutritional information per brownie:

Total carbs: 11.7g

Net carbs: 2.9g

Fibre: 2.8g

Protein: 2.8g

Fat: 7.8g

Calories: 96.4