Ever craved a rich, chocolatey dessert but worried about the uncomfortable bloating that often follows? If you’re following a low FODMAP diet, or you simply want indulgence that’s gentle on digestion, this single-serve chocolate mug cake may become your new go-to.
Warm, fluffy and satisfying, it’s ready in about three minutes, made with wholesome ingredients you can trust, and portioned just right; because sometimes one mug of cake is all you need.
Table of Contents
Why a Low FODMAP Chocolate Mug Cake?
1. Fast, satisfying sweet fix
Imagine having a warm cake before your tea gets cold. Everything comes together in a mug and cooks in just over 2 minutes.
2. IBS & gut-friendly
Many mug cakes use wheat flour, high-fructose sweeteners or dairy that may upset digestion. This recipe uses mindful swaps (like almond or oat flour, lactose-free dairy and dark chocolate in safe portions) to keep it gentle.
3. Clean, real ingredients
No refined oils, no excess sugar, no hidden thickeners. Just whole-food staples: egg, flour (almond or oat), yoghurt, cocoa, maple syrup and a square of dark chocolate.
4. Perfect portion control
A cake made for one means no leftovers calling your name. Portion control and comfort in one mug; yes, it’s possible.
Ingredients: Low FODMAP Chocolate Mug Cake (1 serving)
| Ingredient | Quantity | Notes |
|---|---|---|
| Egg | 1 medium | Adds structure and protein. |
| Yoghurt (lactose-free or Greek) | 1 tbsp | Moisture and tang. Choose lactose-free if sensitive. |
| Almond flour (or ¼ cup blended almonds) | ¼ cup | Swap with oat flour if almonds are not tolerated. |
| Unsweetened cocoa powder | ½ tbsp | Chocolate flavour, low FODMAP in small portions. |
| Baking powder | ½ tsp | For lift, FODMAP-free. |
| Maple syrup | 1 tbsp | Natural sweetness, low FODMAP in moderation. |
| Dark chocolate (85%) | 1 square (~5 g) | A gooey centre; FODMAP-friendly in this portion. |
| Milk (lactose-free or dairy-free) | ⅛ cup (30 ml) | Avoid soy milk from soy beans. |
| Salt | Pinch | Balances the sweetness. |
How to Make It: Quick & Charming Instructions
- Whisk wet ingredients: In a microwave-safe mug, whisk the egg, yoghurt and maple syrup until light and frothy.
- Add dry ingredients: Stir in almond (or oat) flour, cocoa, baking powder and salt. Mix gently.
- Loosen the batter: Add the milk, stirring until just combined.
- Chocolate surprise: Press the dark chocolate square into the centre.
- Microwave: Heat on high for 2-3 minutes, depending on how gooey you like it. The top should look just set but still soft. Let it rest 30 seconds.
- Optional flourish: Dust with cocoa or top with a few berries.
Why It Works: Ingredient Breakdown & Low FODMAP Benefits
- Egg: Provides protein and helps the cake rise.
- Almond or oat flour: Almond flour adds richness; oat flour is gentler in elimination. Both give fibre.
- Yoghurt: Lactose-free or Greek yoghurt keeps it creamy without upsetting digestion.
- Cocoa powder: Rich in antioxidants, tolerated well in small servings.
- Maple syrup: Natural sweetness with minerals; portion control is key.
- Dark chocolate: One square is enough to create that indulgent molten bite.
- Milk: Lactose-free or dairy-free options make it safe for sensitive tummies.
Nutrition Estimate (per serving)
- Calories: ~340 kcal
- Protein: ~14–15 g
- Fibre: ~4–5 g
- Fat: ~22–24 g
- Carbs: ~23–25 g (of which ~13–15 g are sugars)
Balanced for a dessert: rich enough to satisfy, not so heavy that it disrupts your day.
Low FODMAP Considerations
- Almond flour contains GOS, a type of FODMAP. Some tolerate small portions; others do not. If in doubt, use oat flour.
- Oats are confirmed low FODMAP at ½ cup servings, making them a safe alternative.
- Lactose-free swaps (milk, yoghurt) are essential if lactose triggers symptoms.
- Soy milk from soy beans remains high in GOS and fructans; best avoided.
- Dark chocolate is safe up to 30 g; we use just 5 g here.
FAQs Low FODMAP Chocolate Mug Cake
Can I bake it in an oven instead?
es! Pour into a small ramekin and bake at 180°C (350°F) for 12–14 minutes. Watch to avoid drying it out.
Can I make it vegan?
Replace the egg with a flax egg (1 tbsp flaxseed mixed with 3 tbsp water, chilled) and use dairy-free yoghurt and milk. Avoid soy milk from soy beans. Texture may differ slightly.
Can I freeze leftovers?
It’s one portion, but yes, you can freeze baked cake. Thaw and warm gently before eating.
Is this snack sugar-free?
No, but it uses natural sweeteners like maple syrup. It’s far healthier than candy or conventional spread.
Can I replace the maple syrup with a low-calorie or no-sugar option?
Yes! If you’re watching your sugar or calorie intake, you can replace the tablespoon of maple syrup with a no-calorie sweetener like erythritol or stevia. Just make sure it’s certified low FODMAP (Monash-approved erythritol is tolerated in small amounts, generally up to 1 tablespoon per serve).
Here’s how:
Erythritol: Use about 1 tbsp granulated erythritol for a similar sweetness level. Some people may experience bloating if they exceed personal tolerance, so test your comfort level.
Stevia drops: Use 3–4 drops or according to the brand’s conversion for 1 tablespoon of sugar.
Can I use dates instead of maple syrup?
Yes, dates can be a great natural alternative if you’re beyond the elimination phase of the low FODMAP diet.
Use 1 large Medjool date (pitted and blended into the mix) to replace the sweetness and add a creamier texture along with natural fiber, potassium, and antioxidants.
Keep in mind:
Medjool dates are moderate in FODMAPs, so it’s best to start with ½ date per serving and monitor your tolerance.
Blend them into the yogurt or egg mixture for even sweetness.
Final Thoughts
This Low FODMAP chocolate mug cake proves that dessert can be both delicious and kind to your gut. In just three minutes, you’ll have a soft, chocolatey treat that fits within a mindful lifestyle; perfect for those evenings when you need something sweet without the worry.
So next time the craving strikes, skip the packaged snacks and try this one-mug wonder. Your digestion, and your inner chocolate-lover, will thank you.
