Microwave Mug Cake: Poor Man's Pudding - Gluten-Free, Vegan

Poor Man's Pudding is classic dessert recipe from Montreal, Canada featuring local maple syrup.  It's warm, gooey texture reminds me of Pineapple Upside Down cake. This healthy version is gluten-free, plant-based, and low-sugar.  Make this vegan microwave mug cake for a quick and easy single serving treat.

EASY       Servings: 1      Ready In: 2 minutes

Poor Man's Pudding - Healthy, Plant-Based, Oil-Free, Gluten-Free, Easy Microwave Mug Dessert Vegan Recipe Hor

Poor Man's Pudding - Healthy, Plant-Based, Oil-Free, Gluten-Free, Easy Microwave Mug Dessert Vegan Recipe Hor

Chef's Tip: Keep a few healthy, plant-based ingredients on hand means you can make this easy, vegan dessert any time you want a guilt-free indulgence

Chef's Tip: Keep a few healthy, plant-based ingredients on hand means you can make this easy, vegan dessert any time you want a guilt-free indulgence

Chef's Healthy Tip:  Ripe Banana is mashed with almond milk and a touch of maple syrup, leaving out refined cane sugar in this gluten-free vegan Microwave Mug recipe

Chef's Healthy Tip:  Ripe Banana is mashed with almond milk and a touch of maple syrup, leaving out refined cane sugar in this gluten-free vegan Microwave Mug recipe

Chef's Gluten-Free Tip:  Oat flour is naturally gluten-free.  It has a nutty flavor and light, fluffy consistency when it cooks up.  Works great in this quick vegan Microwave Mug dessert recipe

Chef's Gluten-Free Tip:  Oat flour is naturally gluten-free.  It has a nutty flavor and light, fluffy consistency when it cooks up.  Works great in this quick vegan Microwave Mug dessert recipe

Chef's Microwave tip:  With the heat of the microwave, the baking powder poofs up in just 90 seconds.  This makes the perfect single-portion dessert for a healthy, sweet plant-based treat

Chef's Microwave tip:  With the heat of the microwave, the baking powder poofs up in just 90 seconds.  This makes the perfect single-portion dessert for a healthy, sweet plant-based treat

Chef's Tip:  Eat immediately!  Dive right in to your bowl of warm, gooey Microwave Mug goodness.  This gluten-free, oil-free, vegan treat is a healthy, satisfying delight

Chef's Tip:  Eat immediately!  Dive right in to your bowl of warm, gooey Microwave Mug goodness.  This gluten-free, oil-free, vegan treat is a healthy, satisfying delight

Ingredients

1/2 banana
3 tbsp almond milk (or soymilk)
1 tsp maple syrup
3 tbsp oat flour (GF)
1/2 tsp tapioca flour
1/2 tsp cinnamon
1/4 tsp baking powder
Dash of salt


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Poor Man's Pudding - Healthy, Plant-Based, Oil-Free, Gluten-Free, Easy Microwave Mug Dessert Vegan Recipe Hor

Procedure

Gather ingredients

To make the Microwave Mug Poor Man's Pudding: In a small bowl or mug, combine: the banana, almond milk, and maple syrup. Use a fork to mash the banana and mix well
Add the dry ingredients: the oat flour, tapioca flour, cinnamon, baking powder, and salt.  Use a fork to mix well It should be a gloppy mess but with no visible specks of flour
Place in the microwave. Cook for 90 seconds.

Carefully remove and dive in!

Chef's Tip: Maple syrup is the star of the show, to pay homage to Montreal, where this dessert is widely enjoyed.  If you're avoiding syrups and sugars, though, you can simply omit or substitute with a 1/2 packet of Stevia.  I've made it without syrup many times, and it's delicious!

Yield: 1 mug


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Nutrition Facts
Serving size: 1 recipe (1 mug)

Amount Per Serving
Calories 152.89
Calories From Fat (11%) 17.21
% Daily Value
Total Fat 1.9g 3%
Saturated Fat 0.35g 2%
Cholesterol 0mg 0%
Sodium 312.12mg 13%
Potassium 325.87mg 9%
Total Carbohydrates 32.6g 11%
Fiber 4.1g 16%
Sugar 11.8g
Protein 3.13g 6%
Calcium 6.31mg <1%
Iron 132.47mg 736%
Vitamin A 41.6IU <1%
Vitamin C 0.2mg <1%