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    Home > Recipes > AIP

    Simple 5 Ingredient Banana Bread Mug Cake (Paleo, AIP, Vegan, Gluten-Free)

    Published: Oct 14, 2019. Modified: Jun 2, 2022 by Arika | FoodCourage·This post may contain affiliate links · 16 Comments

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    Banana bread has always been a favorite in our house with its warm gooey comforting sweetness. This AIP banana bread mug cake, made with tiger nut flour, is a fantastic gluten-free alternative to traditional banana bread. It's a delicious, easy, AIP-friendly dessert.

    **Just a quick heads up- this post contains affiliate links which means if you click on them and buy something,  I will earn a small commission (at no additional cost to you) to help continue maintaining this site. 

    Banana Bread Mug Cake Ingredients

    Banana

    It should be medium-sized. Make sure it is at least somewhat ripe, enough so that you can easily mash it with a fork. Make sure you mash it really really well so that it mixes well with the other ingredients.

    Tiger Nut Flour

    This is quickly becoming one of my favorite AIP-friendly flours because it's so good! It tastes good, and the texture is perfect. It seems to work well in pretty much everything, not to mention it's relatively low in carbs compared to say, cassava flour. 

    Arrowroot Starch (or Tapioca Starch)

    You only need half a tablespoon but it really adds body to the bread. 

    Baking Soda

    This ingredient also adds a little bit of rise to the bread and contributes to the flavor. 

    Salt

    This one is optional. It does really round out the flavor though. If you do use salt, pink Himalayan sea salt is preferable. 

    Using a Bowl vs. a Mug

    You can use either one. I did find that I prefer at least mixing it in a bowl because it's much easier to mash the banana. Once you've mixed everything together, you can leave it in the bowl or transfer it to a mug.  

    Click the image or button below for a PDF of the AIP Ingredient Substitution Cheat Sheet

    aip baking ingredient substitutions pdf Get the Ingredient Substitutions PDF!

    aip banana bread

    Cooking Your Mug Cake

    You'll microwave it on high for 90 seconds and then it's ready to go! Just make sure you use a regular-sized mug (not a tiny one) because the dough rises quite a bit when it's cooking. If your dough fills about half the mug before cooking, you're in good shape.

    Not Just for Adults

    My kids went nuts for this banana bread. They were eating it faster than I could take pictures of it.

    I hope you enjoy the recipe. If you made it, please leave a comment below and let me know what you thought! 

    If you enjoyed this post, you may also like: 

    Banana Pancakes with Strawberry Cream

    AIP Strawberry Rhubarb Muffins

    AIP Comfort Food Substitutes

    79 AIP Tigernut Recipes

    Beginners Guide to the Autoimmune Protocol

    5 Day AIP Meal Plan

    57+ AIP Pantry Items and What to do With Them

     

    Conclusion:

    I hope you love the recipe. If you tried this recipe, leave a comment below and let me know what you thought!

    Don't forget to follow me on Instagram @foodcourage for the latest AIP/Paleo recipes, autoimmune nutrition info, and Food Courage happenings!

    banana bread mug Cake paleo aip

    Simple 5 Ingredient Banana Bread Mug Cake (Paleo, AIP, Vegan, Gluten-Free

    Arika | FoodCourage
    This banana bread mug cake, made with tigernut flour, is so easy and tasty you won't believe it.
    4.86 from 7 votes
    Print Recipe Pin Recipe
    Prep Time 3 mins
    Cook Time 2 mins
    Course Dessert
    Servings 1 serving

    Equipment

    • microwave

    Ingredients
      

    • 1 medium banana, mashed
    • 1/4 cup tiger nut flour
    • 1/2 tbsp arrowroot starch (or tapioca starch)
    • 1/8 tsp baking soda
    • 1/8 tsp salt

    Instructions
     

    • Mash banana thoroughly in a bowl or mug, then mix in remaining ingredients. Make sure mug (or bowl) is large enough to accommodate the dough as it rises in the microwave.
    • Microwave on high for 90 seconds. Enjoy!
    Did you make this recipe?Mention @foodcourage or tag #foodcourage on Instagram!
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    Reader Interactions

    Comments

    1. Mary Lou Hulan says

      January 18, 2021 at 6:24 pm

      I can't find tigernut flour where I live. Can it be subbed with Coconut flour?

      Reply
      • Arika | FoodCourage says

        January 18, 2021 at 11:15 pm

        Hi Mary Lou,

        Coconut flour might work but it behaves very differently from tigernut so I wouldn't generally recommend substituting it 1:1 for tigernut. If you're able to find cassava flour, that would probably be a better bet (and I've found cassava flour easier to find in stores compared to tigernut). I'd probably start with a half and half blend of cassava flour and coconut flour.

        Reply
    2. Barbara says

      April 12, 2021 at 10:05 pm

      5 stars
      I was cozied up in bed, trawling AIP recipes before jumping into my nightly netflix offering. But as soon as I glanced through this recipe, I knew I had to head to my kitchen & make it immediately! Five minutes later, I pulled the mug out of my microwave & chowed down and ... WOW! So simple, sooooo fast - this is truly instant gratification. Thanks for posting what will surely become a regular treat chez moi!!

      Reply
      • Arika | FoodCourage says

        April 13, 2021 at 8:55 am

        Hey Barbara! That's wonderful to hear! Thanks so much for the compliment- I'm so glad you like it. It's one of my favorites too. 🙂

        Reply
    3. Anjali says

      April 16, 2021 at 9:50 pm

      Do you know if this will work in the oven? If so what temp and how long do you think?

      Reply
      • Arika | FoodCourage says

        April 16, 2021 at 10:05 pm

        Hey Ajali, Sure, I think it would work. For single-serve size, I'd probably cook it in a ramekin at 350 degrees F for 20-30 minutes (till a toothpick comes out clean). Let me know how it goes!

        Reply
        • Jessie says

          August 26, 2021 at 8:44 pm

          5 stars
          So easy and delicious! I typically bypass tasty treats because they are far too much work. But this is great! It doesnt take a million ingredients and is so fast. Thank you for this recipe!

          Reply
          • Arika | FoodCourage says

            August 26, 2021 at 10:16 pm

            Hey Jessie! That's awesome to hear. Thanks so much for the feedback.

            Reply
      • Liz says

        June 25, 2021 at 8:08 am

        4 stars
        If you want to bake in a 350 oven, it takes 15 minutes and it's perfect! Thanks for this recipe! I've made it 3 times already!

        Reply
        • Arika | FoodCourage says

          June 26, 2021 at 9:04 am

          Awesome- thanks for the feedback!

          Reply
    4. Cathy says

      February 25, 2022 at 6:40 am

      Awesome yummy-ness! Thank you so much for experimenting and coming up with this gem of a recipe!

      Reply
      • Arika | FoodCourage says

        February 25, 2022 at 7:27 am

        Thanks so much Cathy! It's definitely one of my favorites.

        Reply
    5. Molly Mccarty says

      October 14, 2022 at 9:27 pm

      5 stars
      This recipe is delicious! It really helps alleviate the craving of something sweet and "cakey" when on the AIP. I used a hand blender to mix the ingredients as my tigernut flour was kind of clumpy. I suppose a sifter would work too. I also added several dashes of cinnamon to the batter. I topped it with sea salt and honey. So great that it is so fast to make and really, really good!

      Reply
      • Arika | FoodCourage says

        October 15, 2022 at 5:19 pm

        Hi Molly! Awesome- I'm so pleased you liked it!

        Reply
    6. Becky Fitzpatrick says

      January 21, 2023 at 12:55 am

      5 stars
      OMG! I love this recipe! It was simple, quick and absolutely delicious! The only thing I changed was I added a big pinch of cinnamon to the dry ingredients before adding them to the mashed banana, (for flavor and anti-inflammatory properties). I ate every bite and was actually scraping the sides of the mug to get every smidgen I could 😋!! Thank you for a hearty & healthy AIP dessert!!

      Reply
      • Arika | FoodCourage says

        January 21, 2023 at 7:43 pm

        Hi Becky, That's fantastic! Thanks so much. I'm so pleased to hear you liked it.

        Reply

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    HI! I'm Arika and I'm a Nashville-based registered dietitian with Hashimoto's. I founded Food Courage in 2019 as a way to share delicious and practical AIP/Paleo recipes and strategies for thriving with autoimmunity. Check out my about page to read more.

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