1. Grease Mug

   Grease a microwave-safe coffee mug, that holds at least 8 fl.oz, with oil. Note: the bigger the mug the shorter the cook time.

   • 1/4 tsp Coconut Oil
2. Prepare Batter

   Crack egg into the greased mug. Add the remaining ingredients and whisk with a fork until well incorporated.

   • 1 , small Egg
   • 2 tsp , or to taste Maple Syrup
   • 1/4 tsp Vanilla Extract
   • 2 Tbsp Almond Flour
   • 1 Tbsp Coconut Flour
   • 1/4 tsp Baking Powder
   • 1 pinch Kosher Salt
3. Prepare Pecans

   Chop pecans.

   • 2 Tbsp , coarsely chopped Pecans
4. Create Muffin

   Add ingredients to muffin batter, whisk until well incorporated. Top with the chopped pecans.

   • 2 Tbsp Unsweetened Applesauce
   • 1/2 tsp Ground Cardamom
   • 1/2 tsp Ground Cinnamon
5. Cook

   Microwave on full power for 1 minute 30 seconds or until it appears fluffy and cooked through. Cook for an additional 30-60 seconds if it seems under cooked. Tip: You can check doneness by inserting a toothpick all the way to the bottom. If the toothpick comes out dry, you're good to go!
6. Prepare Berries & Maple Syrup

   Measure berries and maple syrup, set aside.

   • 1/3 cup Fresh Mixed Berries
   • 1 tsp Maple Syrup
7. Serve

   Let cool for 3 minutes before enjoying with your topping of choice straight out of the mug with a spoon (or flip onto a plate). Tip: The taste will be delicious warm or cold. These can be pre-made and stored in the fridge in an airtight container. Enjoy within 3 days.

Get The Full Experience

Download Free App

Suggested Meals

Tomato Basil Soup

w/ Avocado Crema

Penne Creamy

Parmesan

Creamy Chicken

Curry

Lemon Tart

Smoothie

Roasted Asparagus

Salad

	Amount per serving	Daily value percentage
Calories	410 kcal
Total Fat	25 g	32%
Total Saturated Fat	4 g	21%
Unsaturated Fat	21 g
Cholesterol	185 mg	62%
Sodium	290 mg	15%
Total Carbohydrate	34 g	13%
Good Source: Fiber	6 g	21%
Sugars Total	19 g
Good Source: Protein	12 g	24%
Good Source: Vitamin C	30 mg	35%
Calcium Ca	194 mg	15%

Load More

	Amount per serving	Daily value percentage
Iron Fe	3 mg	15%
Vitamin D	1 µg	6%
Potassium K	410 mg	8%
Vitamin E	4.5 mg	30%
B-Vitamins
Thiamin	0.3 mg	20%
Riboflavin	0.7 mg	60%
Niacin	1.5 mg	10%
Pantothenic Acid	1.1 mg	20%
Vitamin B-6	0.2 mg	10%
Folate (B9)	49 µg	10%
Good Source: Vitamin B12	0.4 µg	20%

By Innit Culinary Team