Home EatBaked Goods & Tortillas 90 Second Keto Mug Bread

This 90 second keto mug bread is a delicious, nutritious and super easy way to satisfy your craving for bread on a low carb diet! The ingredients are low-carb, keto- and paleo-friendly, and there’s no eggs (for those of you with an egg allergy).

up close photo of a biscuit or english muffin with butter

Finding nutritious breakfast options can be challenging for anyone on a low-carb or keto diet. Many of the most commonly eaten breakfast foods are loaded with sugar and carbs. Think about the breakfast foods you typically see – cereal, pancakes, biscuits, pastries, scones and muffins – they’re all made of white flour (except, of course, if you’re using one of my muffin or pancake recipes)!

Well, I just so happen to enjoy coming up with recipes that taste like the well known, white flour-based version but are made with more nutritious, low-carb ingredients instead. This recipe for an individual, 90 second keto mug bread is just that! Almond flour takes the place of white flour, making this mug bread both low-carb and paleo-friendly, and ground flaxseed takes the place of eggs, allowing this keto mug bread to be vegan, too.

Don’t worry, no flavor is harmed in the making of this recipe – the flavor and texture is what you would imagine if an English muffin and biscuit had a baby. It’s so quick and easy that it’s perfect for making breakfast sandwiches, especially on those busy week-day mornings. I especially enjoy sandwiching a breakfast sausage patty in the middle to make a super satisfying, low-carb, keto- and paleo-friendly breakfast!

Health Benefits & Nutrition Info

I’ve made this 90 second keto mug bread low-carb and paleo-friendly by substituting almond flour for the all purpose flour and egg-free by using flaxseed. It means that this mug bread can be enjoyed by almost anyone, but did you know that it’s nutritious, too?

  • Almond flour lends excellent flavor and texture in grain-free recipes, but it also provides healthy fat, protein, fiber and micronutrients like vitamin E, magnesium and manganese. Since almonds are so nutrient dense, all of this comes with very few carbs! (source)
  • Egg is replaced with ground flaxseed in this recipe and works with the arrowroot and avocado oil to keep the mug bread from falling apart. But with so many nutrients in eggs, why would I create a recipe without them? Well, sadly eggs are one of the top 8 most common food allergens, and sensitivities to eggs are more common than you think. If you have an egg allergy or sensitivity, this recipe is for you! Egg- and dairy-free means that this recipe is vegan-friendly, too.
  • Flaxseed also adds a lot of nutritional value to this keto mug bread. According to Healthline, just one tablespoon -which is the amount in this recipe – provides a notable amount of thiamin (vitamin B1), phosphorus and magnesium as well as protein, fiber and the healthy omega 3 fat ALA (alpha linolenic acid). The fiber and healthy fat provides most of the benefit to the heart and brain, and lignans can help to balance estrogen levels.

All in all, this 90 second keto mug bread is made with low-carb, paleo, and vegan-friendly ingredients. It provodies 19 grams of healthy fat (from almond flour, avocado oil and flaxseed meal), 6 grams of protein and 5 grams of fiber, leaving only 7 net carbs.

Tips, Tools & Ingredients

Links to products are included below as part of this section. Some of them are affiliate links, which means that I may receive a small commission if you purchase a product through one of my links. Don’t worry, it doesn’t change the price you pay. Thank you for supporting Taste Abounds!

Ingredients:

  • I’ve found Costco to have the best price on blanched, finely ground almond flour (see my post on 30 Pantry Essentials to Buy at Costco), but the generic Natural Grocers almond flour is a close second. Amazon prices are also pretty good, as you can see below.

  • Costco also has a great deal on ground flaxseeds, just be sure to refrigerate after opening the bag so the polyunsaturated oils don’t go rancid.

Tools:

  • I have a secret – I actually use a ramekin or small Pyrex to make this 90 second keto mug bread instead of a mug! I find that it cooks the bread more evenly and makes it easier to remove, in addition to making it about the same size and shape as a biscuit or English muffin. Some examples of ramekins are below.

Tips:

  • You’ll want to devour this 90 second keto mug bread as soon as it’s cool enough anyways, but I want to give you a heads up that these cannot be made ahead of time and kept in the refrigerator or freezer. For some reason, the bottom gets hard if it’s left to sit for more than 10 minutes. Thankfully, there’s an easy solution, though – gobble it up!

overhead photo of two biscuits or english muffins, one sliced with butter and the other in a ramekin

Need an easy and nutritious way to satisfy your craving for bread? This 90 second keto mug bread is made with paleo-friendly ingredients and no eggs!Click To Tweet

90 Second Keto Mug Bread

This 90 second keto mug bread is a delicious, nutritious and super easy way to satisfy your craving for bread on a low carb diet! The ingredients are low-carb, keto- and paleo-friendly, and there’s no eggs (for those of you with an egg allergy).

Are you ready for the recipe?

90 Second Keto Mug Bread

Need an easy and nutritious way to satisfy your craving for bread? This 90 second keto mug bread is made with low-carb, paleo-friendly ingredients and no eggs!

Course Breakfast, Brunch
Cuisine American
Prep Time 3 minutes
Cook Time 2 minutes
Total Time 5 minutes
Servings 1 biscuit
Calories 229 kcal
Author Laura Duffy

Ingredients

  • 3 Tbsp almond flour
  • 1 Tbsp flaxseed meal
  • 1 tsp arrowroot
  • 1/4 tsp baking powder
  • Dash of salt
  • 1 tsp avocado oil
  • 2 Tbsp water

Instructions

  1. Mix dry ingredients in a small bowl until well mixed, breaking up any chunks of almond flour, if needed.

  2. Add the avocado oil and water and stir or whisk until smooth.

  3. Pour into an 8 ounce (1 cup) ramekin or Pyrex. Use a spoon to smooth the top.

  4. Cook for approximately 1 minute 45 seconds (cook time will vary between 90 seconds and 2 minutes, see note below)

  5. Turn out of ramekin and let cool for 1-2 minutes. Toast the biscuit whole, bottom side up on the lowest setting, if using a toaster oven. If using a toaster, slice the biscuit and toast at the lowest setting. Let cool for a few min before slicing in half. Toasting helps the bottom firm up.

Recipe Notes

  1. The bottom of the biscuit will be slightly moist after cooking in the microwave. Toasting the biscuit quickly on the lowest setting will dry out the remaining moisture, without drying out the biscuit.
  2. Cook time may vary from 1 minute 30 seconds to a full 2 minutes, depending on your microwave. If your biscuit is very moist on the bottom after cooking in the microwave, it may need another 15-30 seconds. If your biscuit is crunchy on the bottom, cook 15-30 seconds less the next time.
  3. This microwave biscuit is intended to be eaten immediately after it cools. It will start to harden if left to sit for 10 minutes or more.
Nutrition Facts
90 Second Keto Mug Bread
Amount Per Serving
Calories 229 Calories from Fat 171
% Daily Value*
Fat 19g29%
Saturated Fat 2g13%
Sodium 238mg10%
Potassium 210mg6%
Carbohydrates 12g4%
Fiber 5g21%
Sugar 1g1%
Protein 6g12%
Calcium 125mg13%
Iron 1.4mg8%
* Percent Daily Values are based on a 2000 calorie diet.

Disclosure: this post includes affiliate links for convenience. I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.
This 90 second keto mug bread is a delicious, nutritious and super easy way to satisfy your craving for bread on a low carb diet! The ingredients are low-carb, keto- and paleo-friendly, and there\'s no eggs (for those of you with an egg allergy).

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