A mortadella sandwich with pepperoncini, lettuce, cheese and mayo on a bun with green beans and mayo. A glass of sparkling water in the background.
Yum on yum on yum on a bun

Just so we are clear, I am a lazy-ass bitch who doesn’t like baking. BUT! These Green Banana Flour Mug Buns are a gluten-free and Paleo game changer.

I don’t like baking for lots of reasons which include, but are not limited to:

  1. I’m a lazy-ass bitch.
  2. When creating a recipe, I don’t have the patience to make 9 different versions of a cake to get it right.  Maybe if there was a no-fail cake algorithm I could start with, but I certainly haven’t found looked for this anywhere… (see number one.)
  3. Baking an entire recipe of something delicious for only myself results in miles and miles of discomfort because my body hates sugar (and yours does too!), so what am I going to do with 11 extra cupcakes???

So, when I was introduced to Paleo in Comparison’s mugcake recipe on Instagram, I said, “OH, SHIT I AM MAKING EVERYTHING IN THE FORM OF A MUG CAKE/MUFFIN IN PERPETUITY.”  (Sadly, she and her recipes are no longer on Instagram, but she does have a mugcake on her blog here.)


Mug cakes and muffins make every one of my reasons for not baking dissipate, and I am now able to whip up all kinds of sweet(ish) and savory breads for one in 5 minutes.  They are easy to make because microwave, can easily be gluten and sugar-free, and there are no leftovers. PERFECT.


Green banana flour is made from, well, green bananas. Ground breaking, I know! Green bananas are a source of resistant starch (starch that cannot be broken down by amylase, an enzyme in your saliva, or in the digestive tract) which can be helpful, or hurtful, for individuals depending on their own health and overall diet. Check out more about resistant starch from Chris Kresser and Dr. Sarah Ballantyne of The Paleo Mom .


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Green Banana Flour Mug Bun for One

  • Author:

  • Prep Time:
    7 minutes

  • Cook Time:
    2 minutes

  • Total Time:
    9 minutes

  • Yield:
    1 1x



.5 Tbsp ghee or coconut oil

2 Tbsp Wedo Gluten Free Green Banana Flour

1 egg

1 Tbsp heavy cream, half & half, or coconut milk

.5 tsp baking powder

A sprinkle of salt


1 ceramic coffee mug, regular or oversized (preferred, 20-24 oz)


  1. Melt ghee or coconut oil (in mug) in the microwave on high for 10-20 seconds. Swirl melted fat to coat sides of mug (only half way up to the brim for oversized mugs).
  2. Mix the rest of the ingredients in a small bowl until combined. Pour in to greased mug.
  3. Microwave mug on high for 1 minute + 15 seconds. If top is still gooey, microwave for an extra 10 seconds.
  4. Let rest for 1-2 minutes before turning over mug and shaking bread out. (Any more time and it will become slimey!)
  5. Let cool, slice, then top with your favorite spreads and sandwich fixins!


Alternatively, you can also bake this in the oven if you don’t like using the microwave!  Melt fat in the mug in the oven as the oven preheats.  Remove mug as soon as fat melts. Fill mug with batter. Bake at 350 degrees for 15-20 minutes. (This version will be flatter and more uniform in shape.)

  • Category: Breads
  • Method: Microwave (or oven, see note)

But…what does it taste like?

These came out so soft and bread-like that I can’t even! And no, banana flour does NOT taste like banana.  It is a little earthy, but very basic; similar to wheat bread.  You can easily add more salt, or dried spices to flavor it as you like.  Who knew it could be so easy to have fresh Paleo bread around all the time???

Peep some other fun stuff I have done with mug buns, muffins, and cakes:




And *cough* my first attempt.


A mortadella sandwich with pepperoncini, lettuce, cheese and mayo on a bun with green beans and chipotle mayo on the side. A glass of sparkling water in the background.