5 minute Breakfast Cup-cake

by August 25, 2017

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!

Eating Style:

Dairy-free, Gluten-free, Grain-free, Nut-free, Paleo, Refined Sugar-free, Soy-free, Sugar-free, Vegan, Vegetarian

Prep Time:




  • 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 date sugar or 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.

Nutrition Information Per Serving



Calories from Fat:


Total Fat:

20.4 g

Saturated Fat:

12.2 g


95 mg


29.3 g

Dietary Fiber:

8.3 g

Net Carbs:

21 g


18.31 g


6.5 g

Hi! I’m Leanne (RHN FBCS)

a Keto Nutritionist, host of The Keto Diet 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.

Read more about me...

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