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:
- I’m a lazy-ass bitch.
- 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
foundlooked for this anywhere… (see number one.)
- 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.)
LET US REJOICE!
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.
NOT TO MENTION…
Green banana flour is made from, well, green bananas.
Green Banana Flour Mug Bun for One
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 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)
- 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).
- Mix the rest of the ingredients in a small bowl until combined. Pour in to greased mug.
- Microwave mug on high for 1 minute + 15 seconds. If top is still gooey, microwave for an extra 10 seconds.
- Let rest for 1-2 minutes before turning over mug and shaking bread out. (Any more time and it will become slimey!)
- 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:
View this post on Instagram
Sunday brunch for one! Smoked salmon & avocado benedict on dill coconut flour mug muffins inspired by @paleo_in_comparison. Look how yellow that hollandaise is! 😍 #21dsd #pastured #eggs #grassfed #butter #avocado #salmon #healthyfats #paleo #lowcarb #nofilter #coconut #coconutflour
And *cough* my first attempt.
I absolutely love this recipe and have made it dozens of time. Any suggestions on how to scale it up to make a loaf of banana flour bread? I’m not sure where to start because it would take sooo many eggs if I just kept doubling it. Thanks!
That’s awesome, Kathleen! Thanks so much, for trying out this recipe. I am so happy to hear that you enjoy this often! I have not tried this as a loaf yet, but that is an excellent idea. (Certainly one I will try once I get my hands on more of this phenomenal flour!)
Most of the paleo pan breads (mostly almond and coconut flour based) I have tried have called for about 6 eggs. I am not well seasoned at creating baking recipes, but know there needs to be a balance between the starch of the flour, the eggs, and the amount of baking powder, for proper binding and leavening. However I am not sure about ratios or any specifics. 🙁 I hope that can point you in the proper direction for finding more info. 🙂
Heya… this recipe sounds great…. just one question though…. isn’t 5 tsps baking powder a bit too much for a mug recipe?? Won’t it taste bitter/salty? Pls do reply
Hi, Sab! And thank you! The recipe calls for .5, or 1/2 teaspoon, so it won’t affect the flavor. Cheers! 🙂
These recipes are excellent. Thanks for sharing them
If your writing half of something 0.5 or 1/2 is better to save confusion!! Not everyone has 20/20 vision and also 0.5 of a table spoon is 2 teaspoons also.
Hi, Naomi! Thank you for the feedback on how to make my info more accessible ❤️
Hi I really want to try this receipe. It’s looks amazing. Can you use a gelatin egg as a substitute for the egg
Hi, Jasmin! I’ve never used a gelatin egg, but if you tried it, I’d love to hear how it worked for you! Vegan liquid egg substitutes may also work if that is an option for you.
Yay! This is the second time I made this in a couple days! It is so great to have a quick AIP option that doesn’t have cassava or coconut flour! THANK YOU!!!!!!
Awesome! I’m so glad this worked for you, Carla 🎉. You are so welcome!
I used evaporated milk instead of cream. Pleasantly surprised with both the texture and taste. Had to share with my GF friends as I’ve never seen a recipe like this before.
Oo, good to know, Brenda! Thank you so much for sharing and thank you for the tip!
Hello, yet to try this but wondering if it’ll taste eggy at all?
No, not to me! I’m not a fan of that eggy flavor in “paleo” baking and this flour gives it more of a warm, wheat flavor in my opinion. I haven’t tried this with vegan liquid egg substitutes, but if you are sensitive to egg flavor, those might be a good option!