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Spiced Banana-Nut Mug Cake

Warm, fluffy, and brimming with cozy spice, this treat tastes just like fresh banana bread. Ready in moments and inspired by DASH principles, it's the perfect answer to sudden sweet cravings.
Course Dessert, Snack
Cuisine American
Prep Time 4 minutes
Cook Time 2 minutes
Total Time 6 minutes
Servings 3 mug cakes
Calories 409kcal

Equipment

  • Medium mixing bowl
  • Small bowl
  • Whisk or fork
  • Three wide-mouthed, microwave-safe ceramic mugs or ramekins (10-12 oz capacity)

Ingredients

  • ¾ cup white whole wheat flour or whole wheat pastry flour, 90 g
  • 1 ½ tsp sodium-free baking powder
  • ½ tsp pumpkin pie spice
  • 1 cup mashed very ripe bananas about 2 large
  • 2 tbsp avocado oil or other neutral oil
  • 2 tsp pure maple syrup
  • 1 ½ tsp vanilla extract
  • 2 tbsp mini dark chocolate chips 70% cacao or higher recommended, divided
  • ⅓ cup finely chopped pecans divided

Instructions

  • Prepare the Mugs: Lightly grease the inside of three microwave-safe mugs with a little oil or non-stick spray and set them aside.
  • Whisk the Dry Elements: In a small bowl, thoroughly whisk together the white whole wheat flour, sodium-free baking powder, and pumpkin pie spice. This ensures the leavening and spices are evenly distributed.
  • Create the Banana Base: In the medium mixing bowl, mash the ripe bananas with a fork until they form a smooth puree.
  • Incorporate the Liquids: Pour the avocado oil, maple syrup, and vanilla extract into the mashed banana. Stir vigorously until the mixture is uniform and emulsified.
  • Unite Wet and Dry: Add the dry flour mixture to the wet banana base. Gently fold with a spatula until just combined and no streaks of flour are visible. Be careful not to overmix.
  • Fold in Add-Ins: Reserve one tablespoon each of the chocolate chips and pecans for topping. Gently fold the remaining amounts into the batter.
  • Portion and Microwave: Divide the batter evenly among the three prepared mugs. The batter will be thicker than the original. Sprinkle the reserved chocolate chips and pecans over the top of the batter in each mug. Microwave one mug at a time on high power for 90 seconds to 2 minutes. The cake is done when the center is set and a toothpick inserted into the middle comes out with a few moist crumbs attached.
  • Cool and Serve: Carefully remove the hot mug from the microwave. Allow the cake to cool for at least 4 minutes before serving, as the center will be extremely hot. Enjoy straight from the mug.

Notes

  • Sodium-Free Baking Powder: This ingredient is essential for this recipe. It can be found in the baking aisle of most major supermarkets or online.
  • Banana Ripeness: For the sweetest, most flavorful mug cake, use bananas with plenty of brown spots. They are easier to mash and provide natural sweetness, which is key to this lower-sugar recipe.
  • Microwave Variances: Microwave wattages differ. If you know your microwave is very powerful, start with 75 seconds and add 15-second intervals as needed. Overcooking will result in a rubbery texture.

Nutrition Information (per serving)

  • Approximate values based on standard ingredients and sodium-free baking powder.
  • Calories: 409
  • Total Fat: 20.5 g
  • Saturated Fat: 3.5 g
  • Sodium: 5 mg
  • Total Carbohydrate: 49.7 g
  • Dietary Fiber: 8 g
  • Total Sugars: 17.5 g (Includes 7.7 g Added Sugars)
  • Protein: 6.5 g
  • Potassium: 427 mg