When your sweet tooth strikes, but your belly demands kindness… enter: the Low FODMAP Banana Mug Cake.
This dreamy, warm, moist treat is perfect for one (or two if you’re generous), ready in minutes, and crafted with ingredients your gut will actually thank you for. Whether you’re navigating the low FODMAP diet for IBS or simply trying to reduce digestive discomfort, this banana mug cake hits all the right notes, without the bloat.
In this post, you’ll find the complete recipe, thoughtful ingredient swaps, and answers to your most common questions. Ready to meet your new favorite comfort food?
Table of Contents
Why You’ll Love This Low FODMAP Banana Mug Cake
Let’s face it: when you’re living with a sensitive gut, dessert often feels like a distant memory. But it doesn’t have to be. This mug cake is:
- Low FODMAP & gut-friendly (yes, banana can be FODMAP-approved!)
- Moist, and indulgent without being too sweet
- Ready in 5 minutes, including prep!
- Balanced with fiber and healthy fats
- A great option for breakfast, snack, or dessert
And the best part? You won’t need to clean a pile of dishes after. Everything comes together in just one mug (or a small bowl if you’re feeling fancy).
Ingredients You’ll Need
All the flavor, none of the fuss:
Wet Ingredients
- 1 medium firm banana (100g); unripe bananas are low FODMAP in moderation
- 1 medium egg
- ½ cup low FODMAP milk (lactose-free cow’s milk, almond milk, or soy protein isolate)
- ¼ cup neutral oil (like coconut or virgin olive oil)
- Optional for extra sweetness: 1-2 tablespoons maple syrup (or sugar-free syrup, we’ll give you options below)
Dry Ingredients
- 1 cup rolled oats, blended into flour, a great fiber source
- ½ teaspoon baking powder
Add-Ins
- 2 squares (about 20g) dark chocolate, chopped; go for 85% cocoa or more
How to Make It
1. Mash and Mix
In a microwave-safe mug or bowl, mash your banana with a fork until smooth. Add the egg, milk, oil, and maple syrup or alternative sweetener (optional). Mix well.
2. Blend Oats
If you haven’t already, blend your rolled oats into a fine flour. Stir them into the banana mixture along with baking powder.
3. Add Chocolate
Chop the chocolate into chunks and gently fold them into the batter.
4. Microwave Magic
Microwave on high for 2½ to 3 minutes, depending on your microwave’s strength. The top should look set, and the sides should pull away slightly from the mug.
5. Cool and Enjoy
Let it cool for a minute or two (it will be piping hot!). Add a sprinkle of extra chocolate or a dollop of lactose-free yogurt if you like.
Is Banana Really Low FODMAP?
Yes, but portion size matters, a lot.
Unripe (firm) bananas are considered low FODMAP in portions of up to 100 g, which is about one medium banana. As bananas ripen, their FODMAP content increases (particularly fructans), making ripe bananas unsuitable during the elimination phase of the low FODMAP diet.
If you’re unsure whether bananas are right for you, it’s best to check with your dietitian or keep a symptom journal to track how your body responds.
Want to dive deeper into this topic? Read the full guide here: Are Bananas Low FODMAP?.
Why This Mug Cake Is Actually Good for You
Let’s talk about the real reason we’re here: your gut health.
This isn’t your average cake-in-a-mug. Here’s why it stands out:
Balanced for IBS
- Low in fermentable carbs that trigger symptoms like bloating, cramps, and gas
- No added lactose or high-FODMAP flours
Packed with Nutrients
- Fiber from oats and banana to support regular digestion
- Healthy fats from oil and chocolate to support hormone and brain health
- Protein from the egg and milk to keep you full and steady
Made with Real, Whole Ingredients
No preservatives. No weird gums. No guilt.
Customize It Your Way
This is your mug cake; make it yours!
Swap Maple Syrup
- Erythritol: Use about 1.5 tbsp granulated erythritol for a similar sweetness level.
- Blended Medjoul dates (1-2) add sweetness plus fiber and nutrients, just be mindful of portion size. Stick to 15g per serve for FODMAP safety.
Add Crunch
- Toss in 1 tbsp pumpkin seeds or chopped walnuts for texture and extra fiber.
Boost Protein
- Stir in 1 scoop of low FODMAP vanilla protein powder and reduce oats slightly to keep the balance. But pay attention to hidden high FODMAP sweeteners. To make sure what sweeteners are ok on a low FODMAP diet, read this article “What sweeteners are low FODMAP?”
Nutrition Info (Per Mug Cake)
| Nutrient | Approximate Amount |
|---|---|
| Calories | 430 kcal |
| Protein | 11–13 g |
| Fiber | 7–8 g (add seeds or dates to hit 10g!) |
| Fat | 21 g |
| Sugar | 16 g (can be lowered with sugar-free syrup) |
FAQs about Low FODMAP Chocolate Mug Cake
Can I use ripe bananas instead?
Ripe bananas are higher in fructans and not suitable for the elimination phase. Stick to firm, greenish bananas under 100g for safety.
Can I replace maple syrup?
Yes! You can use:
· Sugar-free maple-flavored syrup
· Stevia or monk fruit blends
· Blended Medjoul dates (15g per portion = low FODMAP + more fiber)
Can I bake this instead of microwaving?
Absolutely! Pour the batter into a greased ramekin and bake at 180°C (350°F) for 15–20 minutes.
Is this good for breakfast?
Yes! It’s a fiber-rich, protein-containing, gut-friendly breakfast that feels like dessert.
Final Thoughts
This low FODMAP banana mug cake is more than just a quick fix for sweet cravings, it’s a gentle hug for your belly in dessert form. Easy to make, satisfying, and fully customizable, it’s perfect for anyone walking the fine line between eating what they love and honoring their gut.
So the next time you’re staring into your pantry wondering what to snack on, you know what to do. Grab a mug, mash that banana, and microwave your way to happiness.
