Ketonian Nerds Original, Protein Mug Bread

Me and bread, the ultimate romance. Hawaiian rolls, Potato rolls, Dinner rolls, freshly baked bread, um…. even stale bread. Saying goodbye was SO hard. Before Keto, I could eat bread and butter everyday. Something so comforting about it… It still blows my mind that my body would turn it into sugar in the digestion process and the dopamine would flow freely. It wasn’t real love. It was addiction.

Fret not, bread lovers, I got a recipe so quick and easy that your bread meter will go off the charts… and it won’t spike your insulin either.


~* 1 large egg

~* 1 scoop (32g) of GNC Pure Isolate Vanilla Custard Protein Powder

~* 1 teaspoon of baking powder (aluminum free)

~* 1 tablespoon of coconut flour

~* 2 tablespoons of heavy whipping cream

~* 1 teaspoon of Himalayan salt

~* 1 teaspoon of butter

First, get out a microwavable coffee mug. One of the taller ones you have because it will rise like a cake in the microwave. Second, crack your one large egg in it.

Next, put your scoop of GNC vanilla custard pure ISO protein powder (32g)

One teaspoon of baking powder comes next, aluminum free, of course 🙂

One tablespoon of coconut flour (can replace with 2 tablespoons of almond flour) there’s more fiber in coconut flour, so less carbs. Keto likes less carbs 😉

Ready for the 2 tablespoons of heavy whipping cream. (half and half works, but then add more butter at the end)

At this point, all but the teaspoon of butter have been incorporated. Salt is not mandatory, but def adds to the sweet and salty vibe. I normally beat it with a fork, or stir until homogenized.

Place teaspoon of butter on top of mixture and put the cup into the microwave for one minute and twenty seconds (time may vary according to your microwave, you want to watch the cake rise and slowly lower to the tip of the mug)

Once it has cooked, take it out of the mug to cut. Warning: it will be hot! I slice mine into thirds so I can chew as much as possible LOL Keto can be mental, people! I add cream cheese to this. I have made a little grilled cheese too. What will you use it with?

See the little holes in the bread? The texture is SO good, you guys. And to me, it satisfies that craving for Hawaiian rolls.

Keto on, Ketonians!



4 thoughts on “Ketonian Nerds Original, Protein Mug Bread

  1. Melissa

    I love the before and after pics! LOL Why must bread taste so good? My fave has always been potato bread and super yeasty dinner rolls. I’m going to try this recipe at the end of my fast today! I might toast it and smash an avocado on it. 🙂


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