Breakfast muffin in a mug

Author: Yvonne Walus - Recipe writer

Photographer: Melanie Jenkins

The ultimate low cost, healthy breakfast treat! This breakfast muffin in a mug is guaranteed to warm the you up on a cold winters morning. High in calcium and fibre, so easy and quick to make in this is a great one for the kids to make in 15 minutes.

Serves: 1

Time to make: 15 mins

Ingredients

More weights & measures

3 tablespoons wholemeal flour
1 tablespoon chopped walnuts
1 tablespoon poppy seeds
½ teaspoon baking powder
1 large egg
1 medium ripe banana, mashed
1 teaspoon honey
½ cup blueberries, raspberries, or both, fresh or frozen then defrosted
2 tablespoons low-fat plain yoghurt

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Instructions

Stay Awake

In a bowl, combine flour, nuts, seeds and baking powder. Add egg and beat into the flour mixture with a fork. Stir in banana and honey.
Pour into a large microwave-safe mug. Add berries on top and microwave for 1 minute 30 seconds on high. If centre looks wet, microwave another 30 seconds.
Wait 5 minutes for the muffin to cool. Serve with yoghurt.

Variations

For extra zing, add 1 teaspoon lemon juice or orange zest.
You can replace the poppy seeds with flax, sunflower or chia seeds.\
You can replace the walnuts with pecan or pine nuts, or other strong-flavoured nuts.
Make it gluten free: Use gluten-free flour and check baking powder is gluten free.

HFG tip

This recipe was made in a 1100W microwave, so cooking time will vary depending on the strength of your microwave. Increase or decrease cooking time by 10 seconds and check regularly.
Start microwaving as soon as you add the berries to prevent them from sinking to the bottom of the mug.
The yoghurt will help cool down the muffin, but be aware that it’ll come out of the microwave extremely hot.
The best mug to use is a large one with straight sides.

Nutrition Info (per serve)

Calories 418 cal

Kilojoules 1740 kJ

Protein 18 g

Total fat 14 g

Saturated fat 2 g

Carbohydrates 50 g

Sugar 30 g

Dietary fibre 10 g

Sodium 330 mg

Calcium 280 mg

Iron 3.5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.