Quick Look: Sugar-Free Mug Brownie
A fudgy, single-serve brownie that satisfies evening chocolate cravings without keeping you up at night.
🥣 Prep Time: 3 minutes
⚡ Cook Time: 45 seconds (1200W microwave)
⏱ Total Time: Under 5 minutes
🍽 Servings: 1
💪 Protein: 9g
🔥 Cook Method: Microwave
🌙 Best for: Evening chocolate cravings
🌰 Allergens: Nut-free, gluten-free, dairy-free, egg-free
🟢 Difficulty: Easy. No special equipment.
Click to have AI save and analyze this recipe and provide assistance as you go:
I'm the kind of person who needs a sweet treat in the evening, but I also learned through wearing a sleep tracker and Continuous Glucose Monitor that going to bed with elevated blood sugar levels turns into more wake-ups through the night and a draggy feeling the next day.
So I came up with this single-serve, low glycemic treat that takes less than 5 minutes to make so I can have my brownie and good sleep, too! Enjoy this one in PJ's watching your current favorite show!
Microwave Settings Guide
The nifty part of this recipe is that it cooks in the microwave. Knowing your wattage helps with timing, so use the chart below to find yours.
- 600W: 60 seconds
- 800W: 50 seconds
- 900W: 45 seconds
- 1000W: 40 seconds
- 1200W: 30 seconds
I also just watch the brownie as it cooks. It rises to a max height, and once it stops rising, give it another 10 seconds or so to fully set.
If you prefer a more fudgy brownie, remove 5 seconds. The longer it cooks the more set the brownie gets.
Baking with Black Cocoa Powder
You'll notice I used black cocoa powder in this recipe which was largely inspired by having extra on hand from making a batch of my Black Velvet Cupcakes. I also use it in my Cookies & Cream Cookies. It's what they use to make Oreos. It's got a slightly smoother flavor compared to regular cocoa powder but this recipe works just the same using regular unsweetened or dutch processed cocoa powder.
How to Make It Step by Step
Step 1: Mix the dry ingredients. Combine the coconut flour, black cocoa, sweetener, baking powder, optional espresso powder, and a small pinch of salt in your mug. Use a fork to break up any clumps.
Step 2: Add the wet ingredients. Add the tahini, milk, and vanilla to the dry ingredients and mix until combined. The batter will be thick.
Step 3: Add chocolate chips if ya like. My favorite are the low glycemic coconut sweetened chips by Guittard.
Step 4: Microwave. Microwave on high for 30 seconds at 1200W (see the notes above for other wattages). The center should look just set but still slightly soft.
Step 5: Top and eat. Sprinkle a small pinch of flaky sea salt over the warm brownie if ya like. Eat it straight up with a spoon or add low-carb ice cream if you're feeling extra fancy.
Ingredient Substitutions
Almond flour instead of coconut flour
Swap the 1 tablespoon coconut flour for 3 tablespoon (24g) almond flour and add 10 seconds to your microwave time. The texture comes out slightly denser and less airy than the coconut flour version, but still enjoyable!
If you do go the coconut flour route and are looking for other recipes that call for coconut flour check out my sugar free coffee cake, strawberry shortcake and leftover oatmeal cookies!
Peanut butter instead of tahini
You can absolutely use peanut butter instead of tahini. If you do, drop the almond milk back to 3 tablespoon because peanut butter has more protein than tahini and can bind more liquid.
Other nut and seed butters
Almond butter, sunflower seed butter, and cashew butter all work in place of tahini at the same 1.5 tablespoon amount. One note on sunflower seed butter: it can react with baking powder and turn the brownie green. The reaction is harmless but visually weird, so fair warning.
Other sweeteners
Pure allulose, Swerve confectioners, or any powdered erythritol-monk fruit blend all work at the same 1.5 tbsp. Avoid liquid sweeteners like sugar-free maple syrup or stevia drops because they throw off the dry-to-wet ratio. If your sweetener is granular instead of powdered, blitz it in a coffee grinder or small food processor first so it dissolves easily into the batter.
Joanie's Nutrition Notes
In case you're curious why this dessert won't send your glucose soaring, I've made some helpful swaps that support blood sugar balance.
Instead of regular refined flour, we're using a combo of coconut flour and cocoa powder to make this lower carb. And instead of regular sugar, I use a powdered alternative sweetener.
Additionally, tahini brings about 12g of fat and 4g of protein which support stable blood sugar. Plus coconut flour and cocoa powder together bring around 7g of fiber.
Along the same lines, my Cottage Cheese Chocolate Mousse is another favorite nighttime sweet treat .
Sugar Free Mug Brownie Recipe
- Prep Time: 3 minutes
- Cook Time: 1 minute
- Total Time: 4 minutes
- Yield: 1 serving
- Category: Dessert
- Method: Microwave
- Cuisine: American
- Diet: Dairy-Free, Gluten-Free, Low-Carb
Description
A fudgy, single-serve sugar free mug brownie made with black cocoa and tahini that's low glycemic and blood sugar friendly.
Ingredients
- 1 tbsp coconut flour (8g)
- 2 tbsp cocoa powder (10g)
- 1½ tbsp powdered erythritol/monk fruit blend (18g) or other powdered sweetener
- ¼ tsp baking powder
- ¼ tsp espresso powder (optional)
- Small pinch of fine sea salt
- 1½ tbsp runny tahini, smooth (24g)
- 2 tbsp any variety of milk (30g)
- ½ tsp vanilla extract
- 2 tbsp dark chocolate chips (20g), optional
- Flaky sea salt for top, optional
Instructions
- In a ramekin or mug, combine the cocoa powder, sweetener, baking powder, optional espresso powder, and a small pinch of salt together with a fork. Break up any clumps.
- Then to it, add the tahini, milk, and vanilla and mix until the batter is thick and fully combined.
- Fold in chocolate chips if you like.
- Microwave on high for 30 seconds at 1200W. See notes for other wattages. The center should look just set but still slightly soft. Microwave for 5 seconds less if you prefer a fudgier brownie.
- Top with flaky sea salt if you like and enjoy as is or topped with whipped cream or low carb ice cream.
Notes
Espresso powder is an optional addition that makes the chocolate flavor really stand out.
If you want to use almond flour, swap the 1 tablespoon coconut flour for 3 tablespoon (24g) almond flour and add 10 seconds to the cook time.
Timing changes based on microwave wattage: 600W: 60 sec, 800W: 50 sec, 900W: 45 sec, 1000W: 40 sec, 1200W: 30 sec. Cook for 5 seconds less if you prefer a more fudgy brownie.
Nutrition
- Serving Size: 1 mug
- Calories: 202
- Sugar: 2 g
- Sodium: 34.9 mg
- Fat: 14.6 g
- Carbohydrates: 35.7 g
- Fiber: 7.1 g
- Protein: 7.6 g
- Cholesterol: 0 mg
Did you make this recipe? Let me know!