I’ve done lots of keto mug bread experiments. I posted one recipe, which was pretty close to this one, on Facebook a couple of years ago. But that recipe contained flaxseed, which I don’t use anymore because there are so many problems with it (see below!), so I use chia seeds in this recipe instead. They lend a delicious crunch to this easy-to-make 90-second keto bread.
Tips for making the Easy Keto Mug Bread
Four simple ingredients and no complicated processes: basically, nothing can go wrong when you’re preparing this bread. It’s so easy that even your kids can make it! Also, if you’re cooking for one, this mug bread makes a perfect one-serving recipe (are you bored to death of those mammoth recipes that “the whole family will love”? Me too. How often does a whole family eat keto, anyway? Not very, I bet.)
One thing I found that’s quite funny is this: the faster you work, the fluffier your bread will be. So, just quickly mix all the ingredients together, pour the batter into the form and bake as soon as you can. (If you wait to bake it, the batter will get stiffer and the baked bread denser.)
But let’s take a quick look at how to make this bread. Well, when I say “quick”… you certainly know my version of “quick”! There’ll be a bunch of photos showing you how to make this bread, followed by a lengthy description of how I ended up with this recipe before you actually get the recipe itself… oh well, that’s my style, and I’ll stick to it. Sorry, not sorry!
So, finally, let’s start:
Have all the ingredients ready.
Combine the almond flour…
…chia seeds (I always use white chia seeds; they are beautiful!)…
…and the salt (if using it) it in a small cup.
Mix well with a spoon…
…so that there are no lumps.
Add the egg.
Mix again well with the spoon…
…until smooth. Be careful that no lumps are stuck to the spoon. If there are, gently remove them and mix them into the batter.
Pour the batter into a small microwave-safe cup or mug.
Ready to the oven.
Nuke on high for 90 seconds, or until done.
Adjust the total baking time according to your microwave oven. You might want to check for doneness after one minute and adjust the remaining time accordingly.
Let cool slightly…
…remove from the mug…
…slice as you like…
…and serve. I love topping warm bread with a good pat of butter!
My Keto Mug Bread experiments
Like I said, I’ve done keto mug bread experiments for many years. Some of them were brilliant, and some of them—well, they ended up in the trash (yes, I’m ashamed!). But I was so happy with my tortilla recipe and the Two-Minute Mile-High English Muffin in a Mug recipe (which you’ll find in my Low Sugar, So Simple book on page 56) that I hadn’t done any keto mug bread experiments for a year or so. My son loves a tortilla, simply filled with cheese, as his school snack.
But then I decided I wanted something different for a change, so I started going through my old mug bread recipes. The best one, according to my notes, was the recipe that I posted on Facebook on 20th October 2014. Almost four years ago! Time flies.
The recipe had one flaw, though: it used flaxseed. These days, I would never use flaxseed myself, nor would I recommend it to anybody. Flaxseed has a lot of downsides. Where to start? First of all, they contain cyanide (actually, a cyanogenic glycoside called linamarin). Even though there are no reported cyanide poisonings from flaxseed, there is no good reason why you should expose yourself to it. Moreover, flaxseed tends to gather heavy metals — such as cadmium, one of the most toxic elements to which you can be exposed — that accumulate in your body and impair the normal function of your cells, which means that you might be more prone to kidney disorders, heart disease, osteoporosis, different cancers or neural disorders. Flaxseed also contain phytoestrogens (lignans) that mimic the female hormone estrogen. And that’s not the only reason that men shouldn’t eat flax: ground flaxseed also increases the amount of sex hormone binding globulin (SHBG), which means that there is less free testosterone in your bloodstream, as the SHBG tends to bind testosterone more eagerly than, for example, estrogen. And you probably already know that low testosterone levels in men lead to low libido, impotence, muscle loss, insomnia, depression, or simply getting fat around the middle.
And those are very good reasons to avoid flax, whether you’re male or female!
But what to use in place of flax to get that same binding effect? The answer is surprisingly simple: chia seeds. They have far fewer disadvantages than flax, and they are good for your stomach, too! (Actually, you can replace flaxseed with chia seeds in just about any recipe.)
So, I took the old recipe and replaced the ground flaxseed with whole chia seeds, just to see how it would work, and to find out whether the whole chia seeds would lend it a nice crunch.
I followed the instructions and even used the same small form I had used in the photo of that Facebook post. Well, the result was quite nice:
The old recipe contained also 1 teaspoon coconut flour. That didn’t sound like very much, so I decided to see what would happen if I left out the coconut flour. I remember I added the coconut flour to the old recipe for a better texture, but now that I had the chia seeds, maybe the texture would be fine without it.
Well, to my surprise, the bread rose more! Here is a photo of it:
Then I wanted to know what would happen if I used 2 teaspoons chia seeds instead of 1 teaspoon. Now that I was omitting the coconut flour, I could add more dry stuff, right?
This version became fluffy, even better than the first one with the coconut flour. This is how it looked:
I don’t know about you, but in my opinion, the second version was a real winner. It simply had the best shape and looked fluffiest.
For the old recipe, I had used a microwave oven with 1000 watts. Nowadays I have a new one (you can read more about how I got it here) that has a maximum power of 800 watts. But to my surprise (again!), the ideal baking time was 90 seconds in both ovens.
Naturally, I had to do a taste test as well. The first version with coconut flour tasted—well, too floury and slightly dry. The second version was tasty and fluffy. The third version, with 2 teaspoons chia seeds, was just a tad heavy on the chia, in my opinion. It was also denser than the second version, which had just 1 teaspoon.
It was as clear as day: the second version was the obvious winner when it came to both presentation and taste!
I was especially happy that all the versions held together really well. Look at the beautiful slices you can make:
And finally, the recipe. Enjoy!
- 4 tablespoons almond flour
- 1 teaspoon chia seeds
- 1 pinch aluminum-free baking powder
- 1 pinch unrefined sea salt OR Himalayan salt
- 1 organic free-range egg
- Place all the dry ingredients in a small bowl. Mix well with a spoon so that there are no lumps.
- Add the egg. Mix vigorously with the spoon, until smooth and well mixed.
- Transfer the batter to a small microwave-safe cup or mug. Microwave on high for 90 seconds, or until done. Adjust the total baking time according to your microwave oven.
- Let cool slightly, remove from the mug and serve warm.
The biggest problem that I have with flax is the gas. even with a small amount, there’s no gas shortage there! lol
Lol! I wonder if that could be transformed into energy 😀
This was AMAZING! so quick, so easy and so good! Thank you Elviira
Awesome! So great to hear you liked it 🙂
Jill Roberts @ Wellnessgeeky.com
This easy 4-ingredient keto mug bread recipe looks so amazing and yummy at the same time. Found your post so easy to follow along when preparing them yesterday. So mesmerized by this. Thanks, Elviira for sharing!
Thank you, Jill! So great to hear you liked it 🙂
Help…I cant stand eggs and I have tried using chia seeds as an egg substitute but my bread does not puff up. Am i doing something wrong?
According to my experiments, I think without eggs it doesn’t puff up. If you want to get more volume to a mug bread with chia seeds, it’s better to add some other seeds (like sunflower or pumpkin seeds) as bulk ingredient.
This bread is so quick and delicious. Genius. Looking forward to trying your other recipes after this!
Thank you, Cathy!
Very good bread. However, mine was a little dry so I think I’ll add a bit of butter or oil when I make it again. All in all, it’s an excellent bread and so quick! THANK YOU@@
This is great! I can’t have flax but white chia never crossed my mind! I also didn’t know all the information you gave about flax seed . I have a facebook group for women on keto and lowcarb ( https://www.facebook.com/groups/1125957090915929/ )and will share the word about you because it is a great recipe!
Thank you so much, Adriana!
Just tried today in the microwave. Was worried about the texture but barely notice the chia seeds. Will try again in the oven though but not sure what size of pan would work.
Yes I would prefer to use the oven as I avoid microwave ovens. How long do you think?
Just starting to experiment with keto diet and recipes. I appreciate the way you have “mug breads” ; the smaller recipes allow me to experiment as well as cook for one, as I am not sure if the wife and family will go along with this diet. I really hate wasting ingredients. Thanks!
Hi Marc, you’re welcome! All the success with your ketogenic journey!
soo how do i eat this stuff if i have a tree nut allergy?
I think it’s better not to eat in that case…
I never use microwave oven, is there an alternative for the oven?
Yes, it’s actually handled here in the comments. Try 350 F (175 C) 10-12 minutes or until done. Please let me know how it worked if you try it!
Thanks for the recipe. I need that baking dish. Where did you get it?
You’re welcome! I just bought it from a local store.
Sorry, if I missed it, but how many carbs are in this?
The nutrition info is under the recipe box when you scroll down. There is 1.4 grams net carbs.
This looks great and I will be making it soon. Thanks for the info regarding flax seed. I used to make them with flax…..since you said you can sub chia seeds for flax seeds in recipes, I was wondering if a recipe called for one cup flax seed, I can actually use one cup of chia seeds instead, right? I will gladly do that but just want to make sure…they are one for one, right? Thanks much!!
Hi Diane, yes, you should be able to sub flaxseed with chia seeds one for one.
Will egg whites work?
I think so!
I don’t have a small enough baking square (yet) so I likely need to double my ingredients or even triple (all I have is a loaf pan). Have you had any success doubling or tripling the recipe? I also don’t own a microwave so given that I need to double the recipe, how long would you suggest I bake? I would think longer than your previously suggested 10-12? Thanks!!!
Unfortunately I haven’t tried out how doubling or tripling the recipe works… must try next time when I’ll heat the oven! It might require something like 20-25 minutes, but I would have to try it out first.
If you’re going to use the oven, make a square ‘tray’ with heavy duty aluminum foil. Or you can make an aluminum foil ‘wall’ in a regular sized bread pan. Just a thought.
No chia seeds handy, any substitute so I can try now?
You can try 1 teaspoon psyllium husk powder if you happen to have it at hand. Flaxseed would work as well, but as you can see from the post, I don’t recommend them!
I wonder if this would turn out in one of those muffin makers? Might have to try it!!
Please let me know how it turned out if you try!
I added a sprinkle of caraway seeds and granulated sweetener. Delicious. Thank you for this quick recipe.
What a great idea, sounds delicious!
So glad to see so many non-nukers! Everyone thinks I’m a kook.
Nice vehicle for nut butters.
Indeed! Great idea 🙂
How could I make this egg free. It sounds so good but allergic to eggs. Thanks.
You can try to replace egg with psyllium and water.
I only have ground chia seeds , how much would I use ?? this sounds like what I’ve been looking for.. no flax
Thanks for any help & advise you can give me
I would start with 1 teaspoon ground chia; I think I’m going to try today how it works!
You are the best! Thank you❤️
Thank you for your kind words! <3
Can’t wait to try this recipe. How much fiber and carbs are in this! Thank you!
Umm… not sure about the fiber but there are 3.2 grams net carbs.
You know I just plugged this into Fat Secret & it came out to 4.6 fiber so 1.43 NET CARBS. hope that helps
Perfect, thanks for the info! I used just the values from the bags.
Bernice "BC" Marks
This bread is great. So easy and such a good textiur. Has anyone doubled or tripled it?
So happy with the way this bread turned out! Tried it with butter and all fruit Jam. Can’t wait to experiment with different spices and flavors 🙂 thank you so much for sharing! Daphne
So great to hear you liked it!
Bernice "BC" Marks
I just saw this bread 15 minutes ago and made it, exactly as written, on the spot. Easy and really delicious. Have you made a larger version? if so how did it work?
Since it is almost 1AM I will wait until tomorrow to try to toast it. Poached eggs on top??
Thanks for trying out! Sounds outstanding with poached egg!
Is your counter top Brazilian Bahia
I love it. I have the same
Love the new bread
Lol, I’ve got not idea if it’s Brazilian Bahia, it came with the house when we bought it 10 years ago 🙂 Great to hear you like the bread!
Hooray! A flax-free recipe! Will try this out soon, it looks less greasy than the recipe my husband is using for his hamburger buns. How long had that cooled before you sliced it in the video?
Yep, a big NO to flax! The bread is not greasy at all (at least not in my opinion), it’s nicely fluffy. I think I let it cool for some 5-10 minutes before removing from the form.
I am surprised w your terrific organic ingredients you microwave – which nukes all nutrition and beneficial enzymes . If I want to cook on oven what temp time do you recommend? Appreciate your help
Umm… the heat destroys enzymes anyway… But in regular oven, I would try 350 F (175 C) 10-12 minutes or until done.
I just made this bread in the oven … AWESOME! Next time I’ll spray avocado oil on cooking dish prior to putting batter in dish. Later today I will make again. I want to toast it and eat it with cream cheese. YUM!
Thanks for question. I was wondering same thing. My family won’t use microwave ovens. Now I will try this bread this morning as well, but using my oven.
What are the directions for using a conventional oven?
I would try 350 F (175 C) 10-12 minutes or until done.
I want to try this… But I don’t microwave, what do you recommend?
Sorry! I definitely should have included directions for regular oven! You can try at 350 F (175 C) 10-12 minutes or until done.