PCOS-friendly Fudgy Brownie in a Mug

(Paleo, Gluten Free, Dairy Free, High-Protein option, Vegan option)

Hey Loves!

I wanted to share this easy, health(ier) version of this chocolate mug brownie recipe with you all, right in time for the holidays!

I call this recipe my “happy-accident brownie-in-a-mug”; One day, I whisked some random ingredients together and nuked it in the microwave, hoping for cake and got the ooey-est, gooey-est brownie! It is my go-to on cozy nights (with a scoop of my homemade vanilla ice cream!). The brownie comes together in around 2 minutes, making it an easy option for the lazy cook.

Nutrition Facts

This recipe is low in sugar, with only 1/2 tbsp of brown sugar (which can be substituted for an alternative sweetener like monk fruit, which would bring the sugars down to 0g and the carbs down to 21g).

Based on my calculations using a calorie-counting app, using the exact recipe below, the mug brownie contains around 9 grams of sugar, 24 grams of protein, 23 grams of fat and 28 grams of carbohydrates.

This is “pcos-friendly” because it gives a gluten-free, dairy-free, low/ no-sugar option to PCOS sufferers for a delicious, occasional treat. It can also be a part of a low(er) carb diet if paired well other meals throughout the day. Not all women with pcos will need to totally eliminate gluten and dairy, but many find a resolution with their inflammation when they cut back on these. Because traditional brownies are loaded with dairy, gluten and refined sugar, I made this option for the woman like me, who fairs better on a gfdf diet.

Vegan and/or High Protein Options

I add 2 scoops of collagen protein powder to my mug cake to amp-up the nutrient density of the dish. Collagen protein is animal based, so if you want to make this a vegan-friendly option, then choose a plant based protein, or skip adding the protein powder all together. If you do add a plant-based protein, try to go for a neutral tasting/ neutral texture brand, or this will impact the quality of the cake. For animal-based, my go-to collagen protein is from Vital Proteins.

Tips for Better Blood Sugar Control
  • You may swap the brown sugar for a no-calorie/ zero-sugar alternative like monkfruit
  • Have this mug-cake as desert, after a well balanced meal, not as a snack between meals
  • Add some protein-powder (I love Collagen Peptides because it’s flavourless and dissolves like a dream) to help balance out the carbs in this desert.
  • Take a brisk 15 min walk post meal to use up the sugars, and avoid a post meal sugar spike.

I’ve included a screen grab from my related IG post of the texture of the brownie (I forgot to take pictures for the blug! *welp*. I’ll fix it one day!) The recipe follows below the pik.

PCOS-friendly Fudgy Brownie in a Mug Recipe

Ingredients:
  • 1 tbsp light tasting oil (refined coconut, avocado or light olive oil)
  • 3 tbsp unsweetened almond milk (or nut milk of choice)
  • 2 tbsp unsweetened cocoa powder
  • 1 tbsp cassava flour
  • 2 tbsp almond flour
  • 2 tbsp collagen protein powder (optional)
  • 1/2 tbsp brown sugar
  • 1/4 tsp baking powder
  • 3/4 tsp vanilla extract
  • 85% dark chocolate pieces (a small handful) – optional
  • Nuts of choice (a small handful) – optional
Method:
  • In a clean microwave-safe mug, whisk all wet ingredients together
  • In a separate bowl, mix all the dry ingredients together and set aside
  • Add the dry ingredients into the mug with the wet ingredients, whisking thoroughly to avoid clumping.
  • Sprinkle your chocolate bits and nuts over top of the batter
  • Put the mug with the mixture in your microwave and set it to run for 45 seconds.
  • Remove from the microwave, allow it to cool a bit, then enjoy! Your mug cake should be moist yet fluffy. If the batter is still dense, consider adding it back to your microwave for a 10 -15 seconds to get it to the right level of doneness.

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