🌿 Banana Oat Mug Dessert (No Sugar • No Flour • Gluten-Free)
🕒 Prep Time: 5 minutes
🔥 Cook Time: 2–3 minutes
☕ Serves: 1 large mug or 2 small mugs
Ingredients
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1 ripe banana (use 1 banana per mug; your list of 4 bananas works for 4 mugs)
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1 egg
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â…“ cup (80 ml) milk (regular or almond/oat milk)
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½ cup certified gluten-free oats
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Optional (Mediterranean flavor boost):
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A pinch of cinnamon
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Orange zest
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Crushed walnuts or almonds
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Instructions
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In a mug or bowl, mash the banana until very smooth.
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Add the egg and whisk well.
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Pour in milk and mix until fully combined.
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Stir in oats and any optional spices or nuts.
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Let rest 2 minutes so oats soften.
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Microwave on high for 2–3 minutes
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Check at 2 minutes; cook longer if needed.
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Let cool 1 minute before eating — it sets as it rests.
🫒 Mediterranean Tips
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Top with Greek yogurt or tahini drizzle
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Sprinkle sesame seeds or chopped pistachios
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Serve warm with fresh fruit slices
🧘 Why This Dessert Is Healthy
✔ No refined sugar (banana only)
✔ No flour
✔ Naturally gluten-free
✔ High fiber & energy
✔ Ready in minutes
