🍌 Banana–Oat Mug Dessert (No Flour, No Sugar, No Gluten!)
Mediterranean-friendly • 3 ingredients • 100% natural sweetness
Ingredients (per mug)
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1 ripe banana (the riper, the sweeter)
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½ cup rolled oats (gluten-free if needed)
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1 egg
(Optional but great additions ↓) -
1–2 tbsp raisins or chopped nuts
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Pinch of cinnamon
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½ tsp vanilla extract
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1 tbsp olive oil (Mediterranean boost)
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Pinch of sesame seeds or chia seeds
🥣 Instructions
1. Mash the banana
Mash 1 ripe banana directly inside the mug until smooth.
2. Add the rest
Add:
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½ cup oats
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1 egg
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Any optional add-ins you like
Mix well with a spoon.
3. Microwave or Bake
Microwave:
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Cook on high for 2–3 minutes, until the top is firm and golden.
Oven method (like in your picture):
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Preheat oven to 180°C / 350°F
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Divide mixture into mugs
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Bake for 20–25 minutes, until browned on top.
🌿 Mediterranean Tips
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Add olive oil or Greek yogurt for more moisture.
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Add nuts (walnuts/almonds) for healthy fats.
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Add cinnamon—boosts natural sweetness without sugar.
✔️ What You Get
✓ No sugar
✓ No flour
✓ No gluten
✓ Naturally sweet
✓ High-fiber, high-protein
✓ Perfect breakfast or dessert
