Making cakes-for-one in the microwave is quick and easy. Using almond flour and whey protein isolate protein powder, like unsweetened Isopure, also makes this Low FODMAP High Protein Chocolate Mug Cake grain-free, gluten-free, and high protein.
The Low FODMAP Diet Includes Dairy
Let’s chat about dairy, lactose and foods that are lactose-free, as there is a lot of confusion when it comes to the low FODMAP diet. The low FODMAP diet is not dairy-free, nor is it lactose-free. It is lower in lactose.
Many cheeses are naturally lactose-free and low FODMAP, such as cheddar, mozzarella, Parmesan and more. They are common dairy ingredients that are naturally low FODMAP.
Isopure Zero Carb Protein powder is low FODMAP and lactose-free, even though it is dairy. When looking at whey products, look for “whey protein isolate”; this is low FODMAP. “Whey protein concentrate” is high FODMAP.
This Low FODMAP High Protein Chocolate Mug Cake is suitable even for the Elimination Phase.
Is Almond Flour Low FODMAP?
Almond flour, also sometimes referred to as almond meal, has been lab tested by both Monash University and FODMAP Friendly. Monash states that 33g is low FODMAP and is equal to ⅓ cup. This recipe contains 3 tablespoons.
Is Cocoa Low FODMAP
Cocoa is indeed low FODMAP, and we have a lot to say about it. If you look at the Monash University app, you might think that a mere 2 teaspoons are low FODMAP. This is far from the whole story. The 2 teaspoons is an Australian government healthy eating guideline serving.
The FODMAP Friendly app does a slightly better job, showing us that a max low FODMAP serving with their lab testing showed a 50 g serving.
If you love chocolate and cocoa, please read our article, All About Cocoa & FODMAPs. It contains some very important information.
Making Low FODMAP High Protein Chocolate Mug Cake Couldn’t Be Easier
Make sure your ceramic mug is microwave safe.
Use a fork to combine all of the dry ingredients in the mug.
Stir in the almond milk.and half the chocolate.
Sprinkle the remaining chocolate on top.
Microwave on full power for approximately 60 to 90 seconds. Check after 30 seconds and continue in 10 second bursts. The cake is done when it rises up to the top and has taken on a spongy texture; it an remain fudgy in the center. Serve immediately.
Take a look at the moist texture.
You can be enjoying this chocolatey treat in mere minutes.
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.
- Almond Meal: Monash University has tested almond meal (ground almonds) and states that a low FODMAP serving size is ⅓ cup or 33 g.
- Chocolate: Monash University has lab tested dark, milk and white chocolate all have low FODMAP amounts: 85% dark at 20 g; dark at 30 g; milk at 20 g; white at 25 g. FODMAP Friendly has also lab tested dark chocolate, milk and white chocolate. Their lab tests place low FODMAP servings for dark chocolate at 30 g, with a max low FODMAP serving size of 102 g (that contains dairy). Milk chocolate is 30 g with a 42 g max serve; white chocolate is also 30 g with a max low FODMAP serve of 42 g.
- Cocoa: Monash University has lab tested cocoa/cacao and states that it is low FODMAP in 2 teaspoon (8 g) low FODMAP servings, but we know from prior lab testing that it does not become High in FODMAPs until 200 g. We also know this from recipes that Monash has approved that go beyond 8 g per serving.
- Sugar: Monash University and FODMAP Friendly have both lab tested white, granulated sugar. Monash states that a Green Light low FODMAP serving size of white sugar is ¼ cup (50 g). FODMAP Friendly simply states that they have tested 1 tablespoon and that it is low FODMAP. Regular granulated white sugar is sucrose, which is a disaccharide made up of equal parts glucose and fructose. Sucrose is broken down and absorbed efficiently in the small intestine. As the fructose is never in excess of the glucose, white sugar will never be high FODMAP, even in large amounts.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. Foods will be retested from time to time; in the case of raw ingredients, such as fruits and vegetables, results may vary. All lab tested results are valid and represent a snapshot in time. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.
Low FODMAP High Protein Chocolate Mug Cake
Making cakes-for-one in the microwave is quick and easy. Using almond flour and whey protein isolate protein powder, like unsweetened Isopure, also makes this Low FODMAP High Protein Chocolate Mug Cake grain-free, gluten-free, and high protein.
Ingredients:
- 3 tablespoons almond flour
- 2 tablespoons unsweetened whey protein isolate protein powder, such as Isopure
- 1 ½ tablespoons natural or Dutch-processed cocoa
- 1 tablespoon sugar
- 1/2 teaspoon baking powder; use gluten-free if following a gluten-free diet
- Pinch salt
- 1/4 cup (60 ml) unsweetened almond milk
- 2 tablespoons semisweet chocolate chips or chunks, divided. Any cacao mass is fine. I use 55% cacao mass
Preparation:
-
Make sure your ceramic mug is microwave safe. Use a fork to combine all of the dry ingredients in the mug.
-
Stir in the almond milk, and half the chocolate. Sprinkle the remaining chocolate on top.
-
Microwave on full power for approximately 60 to 90 seconds. Check after 30 seconds and continue in 10 second bursts. The cake is done when it rises up to the top and has taken on a spongy texture; it an remain fudgy in the center. Serve immediately.
Notes:
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.
• Almond Meal: Monash University has tested almond meal (ground almonds) and states that a low FODMAP serving size is ⅓ cup or 33 g.
• Chocolate: Monash University has lab tested dark, milk and white chocolate all have low FODMAP amounts: 85% dark at 20 g; dark at 30 g; milk at 20 g; white at 25 g. FODMAP Friendly has also lab tested dark chocolate, milk and white chocolate. Their lab tests place low FODMAP servings for dark chocolate at 30 g, with a max low FODMAP serving size of 102 g (that contains dairy). Milk chocolate is 30 g with a 42 g max serve; white chocolate is also 30 g with a max low FODMAP serve of 42 g.
• Cocoa: Monash University has lab tested cocoa/cacao and states that it is low FODMAP in 2 teaspoon (8 g) low FODMAP servings, but we know from prior lab testing that it does not become High in FODMAPs until 200 g. We also know this from recipes that Monash has approved that go beyond 8 g per serving.
• Sugar: Monash University and FODMAP Friendly have both lab tested white, granulated sugar. Monash states that a Green Light low FODMAP serving size of white sugar is ¼ cup (50 g). FODMAP Friendly simply states that they have tested 1 tablespoon and that it is low FODMAP. Regular granulated white sugar is sucrose, which is a disaccharide made up of equal parts glucose and fructose. Sucrose is broken down and absorbed efficiently in the small intestine. As the fructose is never in excess of the glucose, white sugar will never be high FODMAP, even in large amounts.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. Foods will be retested from time to time; in the case of raw ingredients, such as fruits and vegetables, results may vary. All lab tested results are valid and represent a snapshot in time. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.
Nutrition
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
Unsweetened whey protein isolate portein powder, like Isopure, makes this chocolatey treat high protein.