Banana Muffin in a Mug – Bariatric Sweet Treat

Baked goods and bariatric surgery are a dangerous combination.

Not just because they might make you sick (and they might make you sick) but also because they are NOT WORTH IT to get to your health and weight-goals!! But…I know you miss them.

I often get asked “don’t you have more desserts on your website??”

I wish I did! But creating desserts that won’t slow down weight loss is no easy task. Add to the pile the feelings associated with using artificial sweeteners and there’s really nothing left to work with. When you’re following a bariatric friendly, low-carb diet, there is no flour that I would recommend. Almond flour is high in fat and still has carbs. Coconut flour is still high in carbs. We don’t want to use sugar but sweeteners can cause issues with cramping and diarrhea thanks to the sugar alcohols.

This is why most of the sweet treats you’ll find on the site are different varieties of protein shakes or using creativity to make a low-carb ice cream or a chocolate mousse dip.  Very rarely will I have a baked good to attempt!

So you’re in luck on this recipe for a Banana Muffin in a Mug. Use caution when working with banana. No, not because they get brown and mushy, because they are HIGH in carbs and a little will pack a high carbohydrate buck. I use only half a banana in a mug and then supplement the flavor with banana extract. It does the trick for me! I hope you enjoy it 🙂

Steph 🙂

Banana Muffin in a Mug

Course: Breakfast, Snack

Cuisine: No Cook

Prep Time: 2 minutes minutes

Cook Time: 1 minute minute

Total Time: 3 minutes minutes

Servings: 1

Calories: 170kcal

Author: Steph Wagner

When you're wanting to stray off the beaten path and enjoy a warm and sweet muffin but not blow your diet! This Banana Muffin in a Mug is a protein focused treat with a powerful banana flavor.

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Ingredients

• 1/2 small banana
• 1 egg white
• 1/2 tbsp fat-free plain Greek yogurt
• 1 scoop vanilla whey protein powder brand I use is Unjury
• 1 pinch baking powder
• 1 pinch baking soda
• 1/2 tsp cinnamon
• splash banana extract

Get Recipe Ingredients

Instructions

• Mix all ingredients well in a small bowl and transfer to a microwave safe coffee mug.
• Microwave for 40 seconds, watching as the muffin cooks to be sure it doesn't overflow out of your mug. It will expand up to visible level. Let cool slightly and enjoy.

Nutrition

Serving: 1recipe | Calories: 170kcal | Carbohydrates: 17g | Protein: 26g | Saturated Fat: 1g | Cholesterol: 50mg | Sodium: 393mg | Potassium: 335mg | Fiber: 2g | Sugar: 9g | Vitamin A: 116IU | Vitamin C: 4mg | Calcium: 133mg | Iron: 2mg