Karen Rose Tank, MS-Integrative Nutrition, Health & Diabetes Coach

Magic Flax & Almond Muffin in a Mug ~ Low-Carb, Gluten-Free, Fiber-Rich

Prep Time

5 minutes

Cooking Time

2 minutes


1 muffin


1/8 cup ground flax seeds (flax meal)

1/8 cup almond meal

1 tsp cinnamon

1/2 tsp baking powder

1 TBS coconut oil melted

1 tsp vanilla (optional)

1 egg

3 TBS water (add more water if you add more dry ingredients)

stevia to your taste for sweetness

Optional extra ingredients to mix in:

  • 1 TBS almond butter
  • 1 tsp ginger
  • a few blueberries, raspberries or cranberries
  • chopped nuts or seeds (hemp seeds, sesame seeds, pumpkin seeds)

  • ground chia seeds add a creamy consistency- makesure to add more water when adding chia seeds whole or ground
  • 1 TBS cacao and 1 TBS instant coffee = mocha muffin
  • a few low carb chocolate chips


1. Place all dry ingredients in a large coffee cup or mug and mix together.

2. Add wet ingredients to the mug and mix.

3. Add extras like berries, nuts or seeds.

3. Microwave for 2 minutes.

4. Can be eaten right out of the mug or remove from the mug and slice.


Due to high fiber content, make sure to drink 8 ounces of water/ tea/ or other liquid with your muffin.

Dry ingredients can be mixed together for numerous muffins in a large container or gallon ziplock. Scoop out 1/3 cup for 1 muffin and then add the wet ingredients and cook.

Nutritional Information for basic recipe:
Total carbs:   7.5 grams
Fiber:              5.5 grams
Fat:                 25 grams
Protein:          12 grams
Calories:        284 cal

1/8 cupberries adds another 2-3 grams carbs, 0.5-1.5 grams fiber and 10 calories


Dr. Jody Stanislaw, ND, CDE