Muffin in a cup
This is an easy and delicious dessert or snack that takes less than 5 minutes to prepare.
Nutrition per serving
Protein
12 g
Net Carbs
5 g
Fat
30 g
Calories
335 kcal
Carb/Fat Profile
Carb Keto
Protein Profile
Protein Medium
Fasting Compatible
No
Diet Type
Omnivore
Dish Type
Dessert
Protocol Compatibility
Which weeks is this recipe compatible with?
1, 2
3, 4
5, 6
7, 8
9
10, 11
12, 13
14, 15
16, 17
1.00
large
1.00
tablespoon
30.00
g
7.00
g
1.00
tablespoon
1.00
dash
List of Ingredients
Edit IngredientsInstructions
- In a mug, mix the egg, milk, oil, and sweetener well.
- Add the flour, cocoa powder, baking powder, and a pinch of salt.
- Once everything is well mixed, add the peanut butter so it sits in the center as a filling for the muffin.
- Microwave on high for 90 seconds, or cook in an air fryer for 10 minutes at 190ºC.
*Use almond, coconut, or soy milk—or even cow's milk during weeks 12–17.
**You can substitute monk fruit with your preferred sweetener, such as stevia or even honey, during non-keto weeks.
***You can omit the peanut butter, use a fruit of your choice during non-keto weeks, or add a piece of dark chocolate or some nuts.
Prep Time
5 min
Cook Time
2 min
Total Time
10 min
Difficulty
Easy
Nutrition Dashboard
This recipe makes 1 serving.
Targets
Calories
335
of 2000.0 kcal
of 2000.0 kcal
17%
of target
of target
-1665kcal
remaining
Reference targets
Calorie Composition
Fat
Dominant macro
Dominant macro
|
79%
29.6g |
Fats
|
|
15%
12.3g |
Proteins
|
|
6%
5.2g |
Net Carbs
|
▼
Ketogenic
Targets
Water
68 /
3700 g
2%
Fiber
4 /
30 g
13%
Protein
12 /
50 g
25%
Net Carbs
5 /
50 g
10%
Total Fat
30 /
70 g
42%
Sodium
417 /
2300 mg
18%
ANALYSIS
Animal vs Plant
Outter Ring: Energy · Inner Ring: Protein
Plant
Leaning
Leaning
| Animal | vs | Plant |
| 22% | Energy | 78% |
| 51% | Protein | 49% |
Omega 3/6 - Balance
Omega-6 to Omega-3 Ratio
16.2 : 1
▼
9.0
4.0
1.0
Good Zone
Balanced
Balanced
High Omega-6
Pro-Inflamatory
Pro-Inflamatory
Suggestions:
Lower Omega-6 or Raise Omega-3
Lower Omega-6 or Raise Omega-3
Omega-6
0.8 g
Omega-3
0.1 g
Nutrient Densities
| Score | Status | ||
|---|---|---|---|
 |
Nutrition Density Score | 79/100 | High |
 |
Fiber Density Score | 77/100 | High |
 |
Protein Density Score | 49/100 | Medium |
 |
Vitamin Density Score | 89/100 | High |
 |
Mineral Density Score | 100/100 | Excellent |
Nutrient Details
General
| Nutrient | Amount | % DV |
|---|---|---|
| Energy | 335 kcal |
17%
|
| Protein | 12 g |
25%
|
| Water | 68 g |
2%
|
| Fiber | 4 g |
13%
|
| Phytate | 0 mg | -- |
| Oxalate | 0 mg | -- |
| Caffeine | 12 mg |
3%
|
| Alcohol | 0 g | -- |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 102 ug |
11%
|
| Vitamin C | 0 mg | -- |
| Vitamin E | 6 mg |
42%
|
| Vitamin D | 2 ug |
8%
|
| Vitamin K1 | 8 ug |
7%
|
| Vitamin K2 | 0 mcg | -- |
| Vitamin B1 | 0 mg |
12%
|
| Vitamin B2 | 0 mg |
23%
|
| Vitamin B3 | 2 mg |
13%
|
| Vitamin B5 | 1 mg |
21%
|
| Vitamin B6 | 0 mg |
7%
|
| Vitamin B7 | 5 ug |
17%
|
| Vitamin B9 | 76 ug |
19%
|
| Vitamin B12 | 1 ug |
26%
|
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 141 mg |
14%
|
| Chromium | 0 mcg | -- |
| Copper | 0 mg |
39%
|
| Iodine | 60 ug |
40%
|
| Iron | 2 mg |
13%
|
| Manganese | 1 mg |
26%
|
| Magnesium | 80 mg |
20%
|
| Phosphorus | 242 mg |
35%
|
| Potassium | 297 mg |
6%
|
| Selenium | 19 ug |
35%
|
| Sodium | 417 mg |
18%
|
| Zinc | 2 mg |
15%
|
Did you know?
Carbohydrates
| Nutrient | Amount | % DV |
|---|---|---|
| Total Carbs | 9 g |
3%
|
| Net Carbs | 5 g |
10%
|
| Sugars | 2 g |
3%
|
| Starches | 0 g |
0%
|
| Fiber | 4 g |
13%
|
| Soluble Fiber | 0 g |
3%
|
| Insoluble Fiber | 0 g |
2%
|
Proteins
| Nutrient | Amount | % DV |
|---|---|---|
| Protein | 12 g |
25%
|
| Alanine | 1 g |
12%
|
| Arginine † | 1 g |
22%
|
| Aspartic Acid | 1 g |
28%
|
| Cysteine † | 0 g |
30%
|
| Glutamic Acid † | 2 g |
43%
|
| Glycine † | 1 g |
12%
|
| Histidine * | 0 g |
6%
|
| Isoleucine * ^ | 1 g |
11%
|
| Leucine * ^ | 1 g |
19%
|
| Lysine * | 1 g |
13%
|
| Methionine * | 0 g |
40%
|
| Phenylalanine * | 1 g |
13%
|
| Proline † | 1 g |
11%
|
| Serine | 1 g |
15%
|
| Taurine | 0 g | -- |
| Threonine * | 1 g |
10%
|
| Tryptophan * | 0 g |
17%
|
| Tyrosine † | 0 g |
10%
|
| Valine * ^ | 1 g |
13%
|
* Essential amino acid, ^ Branched-chain amino acid, † Conditionally essential amino acid
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Total Fat | 30 g |
42%
|
| Monounsaturated | 18 g |
90%
|
| Polyunsaturated | 6 g |
28%
|
| Omega-3 | 0 g |
0%
|
| Omega-3 ALA | 0 g |
0%
|
| Omega-3 DHA | 0 g |
0%
|
| Omega-3 EPA | 0 g | -- |
| Omega-6 | 1 g |
4%
|
| Omega-6 AA | 0 g | -- |
| Omega-6 AL | 1 g |
4%
|
| Saturated | 5 g |
26%
|
| Trans Fat | 0 g |
0%
|
| Cholesterol | 206 mg |
69%
|
Others
| Nutrient | Amount | % DV |
|---|---|---|
| NAC | 0 mg | -- |
| Fisetin | 0 mg | -- |
| Quercetin | 0 mg | -- |
| Apigenin | 0 mg | -- |
| Astaxanthin | 0 mg | -- |
| Choline | 180 mg |
33%
|
| Betaine | 0 mg |
0%
|
| Inositol | 0 mg | -- |
| Lycopene | 0 mg | -- |
| Lutein | 0 mg | -- |
| Zeaxanthin | 0 mg | -- |
| Piperine | 0 mg | -- |
| Curcumin | 0 mg | -- |
| Withanolides | 0 mg | -- |
| Hyaluronic Acid | 0 mg | -- |
| Boron | 0 mg | -- |
| Strontium | 0 mg | -- |
| Theobromine | 111 mg |
11%
|
| Ergothioneine | 0 mg | -- |
| Creatine | 0 mg | -- |