3tablespoonsmilk(unsweetened soymilk or dairy milk)
cooking oil spray of choice
Spray the inside of a microwave safe mug or ramekin with cooking spray.
Put the dry ingredients (flours, Swerve, baking powder) in the mug and stir. Add the milk, oil, and vanilla and stir again. Scrape down sides of mug well with a spoon; you want to thoroughly moisten the dry ingredients.
Microwave the mug pancake for 1 minute on high. It will rise a bit, so I hope you remembered to use a big enough mug!
A toothpick inserted into the center of the mug pancake should come out clean or with small crumbs. If the pancake is still wet in the middle, microwave an additional 10-15 seconds.
Serve with butter, maple syrup, and other toppings while still warm. Enjoy!
This is a level 3 recipe (weight maintenance and active lifestyles). Pancakes are typically high in white flour, added sugar, and added oil with little protein. The most common pancake toppings (butter and syrup) add additional fat and sugar.Foods that are high in fat and carbs and low protein tend to be easy to overeat. I can name many examples of foods that fit this pattern besides pancakes. Cookies, chocolate bars, doughnuts, cupcakes, chips, pizza, waffles, and buttery bread, to name just a few.Luckily, there are several ways to improve the macros and volume of pancakes to help you feel full. First, consider adding more protein. You can either make the Kodiak Cakes mug cakes described above, or add sides like Greek yogurt or hard-boiled eggs.Another thing you can do to make mug pancakes more filling without adding a lot of calories is to add fruit. Berries, including strawberries, blueberries, and raspberries, add a lot of fiber and volume to meals. They are also low carb fruits, if that is your preference.Speaking of low carb, you can make this a recipe for low carb or keto mug pancakes by swapping out the flour. Instead of white flour and whole wheat flour, experiment with using your favorite 1:1 low carb flour substitute. If you use Swerve and unsweetened soy milk, your mug pancakes will have no added sugar.Nutrition information is for mug pancake without toppings. Carbohydrates listed are net carbs.