🍌 Mediterranean Banana Oat Mug Cake (No Flour • No Sugar • Gluten-Free)

🌿 Description

This naturally sweet Banana Oat Mug Dessert is made with just wholesome ingredients — ripe bananas, oats, egg, and milk. There’s no added sugar, no flour, and no gluten, making it perfect for a clean Mediterranean-style lifestyle. The ripe bananas provide natural sweetness, while oats add fiber and heart-healthy goodness. It’s soft, lightly sweet, and ready in minutes!

Perfect for breakfast, snack time, or a guilt-free dessert.

🛒 Ingredients (Serves 2–3 small mugs or 1 large portion)

4 ripe bananas
1 egg
1/3 cup (80 ml) milk (dairy or unsweetened almond milk)
1 cup (100 g) oats (use certified gluten-free if needed)

Optional (No Sugar Add-ins):

½ tsp cinnamon
½ tsp vanilla extract
1 tbsp chopped walnuts or almonds
A few dark chocolate chips (85% cocoa, optional)

👩‍🍳 Instructions

1️⃣ Blend

Add bananas, egg, milk, and oats to a blender. Blend until smooth and thick.
(If you prefer texture, pulse lightly so some oat pieces remain.)

2️⃣ Prepare Mug

Lightly grease a microwave-safe mug or small bowl with olive oil or coconut oil.

3️⃣ Pour & Top

Pour batter into mug (fill ¾ full). Add nuts or cinnamon on top if using.

4️⃣ Microwave

Microwave on high for 2–3 minutes, depending on your microwave strength.
Check at 2 minutes — the center should be set but soft.

5️⃣ Cool Slightly & Enjoy

Let sit for 1–2 minutes before eating. It will firm up slightly as it cools.

🔥 Oven Option

Bake at 180°C (350°F) for 18–22 minutes in small ramekins if you prefer a baked texture.

🌿 Mediterranean Health Benefits

Bananas provide natural sweetness and potassium.
Oats support heart health and digestion.
Egg adds protein for satiety.
No refined sugar keeps blood sugar more stable.

🥄 Serving Ideas

Top with Greek yogurt and crushed nuts.
Add a drizzle of tahini for a Mediterranean twist.
Serve warm with fresh berries.

❓ Q & A

Q1: Is this really sweet without sugar?
Yes! Very ripe bananas provide natural sweetness. The riper, the sweeter.

Q2: Can I make it vegan?
Yes. Replace the egg with 1 tbsp chia seeds + 3 tbsp water (let sit 5 minutes).

Q3: Can I store leftovers?
Store in the fridge up to 2 days. Reheat for 30 seconds before serving.

Q4: Can I use steel-cut oats?
No, they won’t soften properly. Use rolled oats or quick oats.

Q5: Is this good for weight management?
Yes — it’s high in fiber and naturally sweet, helping reduce sugar cravings.