5 minute Breakfast Cup-cake

Sometimes all I want for breakfast is a bowl of apple sauce drenched in cinnamon and ground flax. I know it sounds gross; and I’m sure you’re already imagining how awful it may look, but it’s slop factor has never stopped me from slurping it up for breakfast on the daily.

Placing it’s swamp-esque features aside, my breakfast goo is simple, light, high in fiber and quite delicious. But let me tell you, it’s not so pretty to photograph. And, while I like it a lot, it usually doesn’t fill me up for long, often resulting in me having to eat my morning snack a bit early in the day.

When I’m in need of a rib-stickin’ breakfast; usually on the mornings I have spin class, I gravitate toward a 5 minute apple quinoa flake bakes, buckwheat bakes, or a simple 3 minute breakfast bowl. They’re filling, nutritious, and delicious. Problem is all I do is rotate them over, and over, and over…

Needless to say, my breakfast is in need of a makeover.

How about yours?

A good place to start when wanting to switch things up with any routine is to make a list. And what better a list to create than one with all of the qualities you want in your new gluten-free breakfast?


  • gluten-free
  • grain-free
  • option to make it vegan
  • taste, but not look like my breakfast goo so I won’t scare people away from the blog…
  • rib-stickin’ qualities of a quinoa flake bake
  • ready in under 5 minutes
  • around 300 calories
  • over 5g fiber

A couple batches here and there over the past week and I’ve come up with something splendid that delivers each and every thing I wanted and then some!

I call it a cup-cake.

You make it in a cup, top it with some nut butter, and before you know it you’re at the kitchen table happily enjoying your breakfast in under 5 minutes.

I like.

5 minute Breakfast Cup-cake

Vegan (option), Gluten free, Dairy free, Refined sugar free, Yeast free, Corn free, Grain free

A gluten-free breakfast cake that’s 300 calories, made in under 5 minutes, and has over 8g fiber and just about as much protein. You make it in a cup, wait 3 minutes, and you’re chowing down on a healthy breakfast!

Yield: 1 cake

Servings: 1


  • 3 tablespoon unsweetened apple sauce
  • 2 tablespoon egg whites *see note
  • 1/3 cup shredded unsweetened coconut
  • 2 tablespoon ground flax seed
  • 1 teaspoon ground cinnamon
  • 1 tablespoon coconut sugar


Prepare a 10oz. microwave safe cup by oiling with a dab of coconut oil. Set aside. Drop all ingredients in a small bowl and mix until fully incorporated. Press mixture into prepared dish and even out with fork.

Microwave option: Place in the microwave and cook for 3. You’ll know when it’s done when it rises slightly, is harder to the touch, and pulls away from the sides of the cup. Don’t bake it too long, or you’ll have a Frisbee!

Oven option: Place in an oiled oven safe dish and bake at 350F for 15-20 minutes, or until toothpick inserted comes out clean.

Top with sunflower butter (as I did in the pictures), nut butters, dried fruit or seeds.

note: to make vegan, sub the egg whites for additional apple sauce.

View nutrition info

Of all the breakfasts I’ve had lately, this one takes the cake for me (heh). It’s so simple to prepare, and also makes an awesome post-workout snack with a bowl of fresh fruit!

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Comments | Leave Your Comment

  1. That is an amazing breakfast treat!
    Just wanted to as, 2 Tbsp egg whites – is it approximatelly 1 or 2 egg whites? :)

  2. This looks delicious, however, I have a feeling your nutritional info is way off! Just the 1/3C coconut and 2 tbsp ground flax is around 235 calories – are these the right ingredients?

    • Thank you for catching that, Mary. I wrote this post so late in the evening that I just didn’t notice. Thanks again! I’ve updated it – it’s at 300 calories now.

      • I didn’t notice the “nutritional information” so I calculated myself, but with 1 tbsp of nut butter I got 478 cal!

        • Hi Lulu – nut butter was not included in the nutrition information so that could be the error there. Unfortunately there are so many calculators out there that will yield different results and use different products of reference. I use about.com for the calorie calculations on HP but have just learned that they consider shredded coconut to be ‘raw coconut meat’ which contributed to the calorie count being wrong for the first go around. I hope that helps!

          • Thanks Leanne, regardless this looks gorgeous. More importantly is the healthful ingredients than the calorie count. I’m going to make this tomorrow morning :).

  3. Anything that has the words “breakfast” and “cupcake” together sounds fabulous to me! Love the looks of this – so hearty and delicious. I bet some chia would work in place of the flax too with a bit more liquid (I’m on a chia kick).

  4. Ooh I love how simple this is! My morning breakfasts are fairly routine as well and as much as I love them, I’m feeling a need for a change these days. I’m hoping to do that this weekend.. and maybe I’ll start with a breakfast cupcake! Happy (early) St Patty’s Day Leanne!

  5. Awesome recipe idea Leanne! I don’t purchase applesauce very often because of its lack of protein…. but that doesn’t mean you can’t mix things in and make it have some staying power. Will look into some unsweetened applesauces to make this!

  6. You know how to get my tummy rumbling ALWAYS!! This looks amazing…and so does the pics!!! So awesome!


  7. Just made it and loved it! I added raisins and grated up apple into the mix, and just a little more applesauce. Will be making this again soon! Thanks!

  8. YUM! I just tried this out this morning and it’s delicious. I didn’t have all of the coconut suggested so I added some granola for texture. I topped it with cinnamon peanut butter and chia seeds!

  9. that looks so very yummy!! And thank you for the oven version,,,when my microwave died 4 yrs ago I refused to replace it…and survived…lol…my kids were NOT happy! It’s such a Now society,,,they just couldn’t think of waiting to heat something up the ‘old fashion’ way…

  10. This was wonderful and surprisingly filling. I added bananas and Sunbutter on top. I love putting all-good stuff in a bowl and microwaving it for breakfast. It rose quite a bit during the cooking and then settled back down again. I’ll probably use the slightly larger little glass bowls next time. And maybe add some fruits and nuts to the inside!

  11. Update: I made this last week for my husband and I. It was…FANTASTIC. I’m making it again tomorrow! I’ve been craving it all week!

  12. Great recipe! I made a little bit just to try, and can’t wait to have it for breakfast tomorrow! Such an easy, healthy and tasty breakfast or snack, prefect for the dorm room!

  13. My 2 year-old has been asking for cake recently, so I decided to make her this healthy “cake” for breakfast this morning. I even microwaved it in a cupcake wrapper – total hit! I made it vegan as well and it held up great. It’s so easy, I’ll definitely make her this again, and experiment with flavours! :)

    • What a great idea, Anje! I bet her eyes lit up with excitement!

  14. Ummmm…..my belly is graciously dancing as I type! I made this for my daughter, hubby and mom this morning and it was devoured by all. It’s nice to find something different and healthy that all generations can enjoy! Thank you. You have actually really been my food saviour entering this gluten-free & vegan life! xo

    • I’m thrilled that everyone liked it! Dancing bellies are the bestest :D

  15. Hi Leanne,
    I missed the cleanse as you all were on it. I still want to do it. Actually I am looking over the recipes now to gather all I need to begin next week. I have gotten to the first item which is the breakfast cupcake. It looks good except I am not a fan of coconut. Can u suggest an alternative besides leaving it out? Thanks. As I continue to look at the recipes I will probably have the same type of questions.

  16. I made this just now, fast and super easy. My husband was drooling over my shoulder as I made it. Delicious! I used almond butter on top while it was warm. I’m thinking maybe add cocoa next time.
    Thanks for the awesome recipes!

  17. This is so tasty!!! I made it this morning. I used 2 tbsp melted butter instead of the apple sauce, cause I don’t have any (and when I do, I use so little of it, it goes bad too soon) and it worked super! I layered a sliced banana and some berries on top – yumm! You can also smear raspberry jam on top – YUMMMMMMM! Excellent, Leanne! thank you! <3

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