⭐ Mediterranean Banana–Oat Mug Dessert (Sugar-Free, Gluten-Free)
Serves: 2–3 mugs
Time: 5 minutes prep + 2–3 minutes cooking
🛒 Ingredients
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4 ripe bananas
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1 egg
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1/3 cup (80 ml) milk (any milk: dairy, almond, oat—your choice)
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1 cup (100 g) oats (rolled or quick oats—GF if needed)
Optional Mediterranean Add-Ins (all sugar-free)
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½ tsp cinnamon
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Pinch of nutmeg
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1 tsp vanilla extract
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2 tbsp crushed nuts (walnuts, pistachios, almonds)
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1 tbsp olive oil (for a richer Mediterranean flavor)
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A few chopped dates (if you eat fruit sugars; optional)
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A pinch of sea salt
🍌 Instructions
1. Make the batter
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Mash the 4 bananas in a bowl until smooth.
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Add the egg and whisk it in.
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Add the milk and stir.
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Add the oats and mix until thick and even.
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Add cinnamon, vanilla, or nuts if you like.
(At this point the mixture will be creamy, thick, and spoonable.)
2. Prepare the mugs
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Lightly oil the inside of 2–3 microwave-safe mugs using olive oil.
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Fill each mug about ½ to ⅔ full (they rise slightly).
3. Cook
Microwave each mug for:
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2–3 minutes on high, depending on your microwave.
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It should be firm on top but still soft inside.
Tip: If it looks too wet on top, microwave 15–20 seconds more.
🍽️ To Serve (Mediterranean Style)
Top with one or more:
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A drizzle of extra-virgin olive oil
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Crushed pistachios or walnuts
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A sprinkle of cinnamon
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Fresh berries
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Greek yogurt (unsweetened)
📝 Texture Notes
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Warm, soft, and cake-like
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Naturally sweet from bananas
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Comforting and wholesome
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Feels like a healthy banana bread in a mug
🔄 Variations (All Sugar-Free & Gluten-Free)
1. Banana–Tahini Mug Cake
Add 1 tbsp tahini to the batter → deeply Mediterranean, rich, nutty.
2. Banana–Olive Oil & Cinnamon
Replace any added fat with 1 tbsp olive oil for golden moisture.
3. Banana Oat “Baklava Mug”
Add chopped walnuts + pinch cinnamon + tiny drizzle of lemon.
