5 minute Breakfast Cup-cake

By March 29, 2017

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? Okay…
  • 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
Recipe type: Vegan (option), Gluten free, Dairy free, Refined sugar free, Yeast free, Corn free, Grain free
Prep time: 
Total time: 
Serves: 1
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!
  • 3 tablespoon unsweetened apple sauce
  • 2 tablespoon egg whites *see note
  • ⅓ cup shredded unsweetened coconut
  • 2 tablespoon ground flax seed
  • 1 teaspoon ground cinnamon
  • 1 tablespoon coconut sugar
  1. 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.
  2. 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!
  3. Oven option: Place in an oiled oven safe dish and bake at 350F for 15-20 minutes, or until toothpick inserted comes out clean.
  4. Top with sunflower butter (as I did in the pictures), nut butters, dried fruit or seeds.
To make vegan, sub the egg whites for additional apple sauce.
View Nutritional Information (once on page scroll down) 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!

This entry was tagged: breakfast bake, breakfast cake, Coconut, Grain free

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a Functional Medicine Practitioner, host of the Healthful Pursuit Podcast, and best-selling author of The Keto Diet & Keto for Women. I want to live in a world where every woman has access to knowledge to better her health.

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