Plantain Cinnamon Paleo Microwave Mug Muffins

Posted on September 7, 2016

I am not a morning person. Never have been, and (in spite of forcing myself to wake up early), never will be. I may LOOK like I am awake, there is a 100% guarantee that I am basically sleep walking until my 3rd cup of coffee… or about 10am. Since my brain is typically off when I’m heading out the door, I like to keep my morning routine simple, and as idiot proof as possible. I am constantly working on recipes that are quick, easy, delicious, paleo, gluten free… and can travel (eggs are a bit difficult to eat on the subway).

For the past year my Pinterest feed has basically exploded with various types of mug muffin’s and cakes, but I could never find one that met my dietary restrictions.  So I set to work, and came up with these delicious plantain muffins – gluten free, paleo, and no coconut flour. The result is a very moist muffin, vaguely reminiscent of good banana bread, and very filling.

Plantains have always worked well for me in other baked goods, and they have the additional advantage of being FAR more affordable than some of the more exotic flours. Morning Tip: This batter can be refrigerated for up to two days, so I like to save half the batter in the fridge overnight, and nuke it up in the morning to make this recipe last for two days. Enjoy!

Plantain Cinnamon Paleo Microwave Mug Muffins


  • 1 yellow plantain (black spots are ok! they make it sweeter)
  • 1 egg
  • 1/2 tsp baking soda
  • 1/4 tsp ground cinnamon
  • 1 tbsp maple syrup (you can do less if you like)
  • 2 tbsp melted ghee (substitute palm shortening or coconut oil if you can tolerate it)
  • 1 tbsp Otto's Cassava Flour


  1. Using an immersion blender, combine all of the ingredients together in a bowl, and blend until smooth.
  2. Grease the inside of a large mug, and pour half of the batter in (make sure that the batter does not fill up more than half the mug - this batter will RISE). Either reserve the remaining batter in a sealed container for the next day, or fill a second mug.
  3. Place your mug in the microwave (one mug at a time if you are making two), and microwave for 2 minutes, 30 seconds. Some microwaves may be a bit stronger, so if you think the muffin looks good at 2 minutes, you can take it out.
  4. Remove mug from microwave, and turn upside-down onto a plate or paper towel. The muffin should fall out nicely formed. Warning - it will be HOT, so let it cool before digging in. Enjoy on its own, or with a light sprinkle of cinnamon.


This recipe also works in a standard oven. Preheat oven to 350 degrees, and fill greased muffin tins with the batter. Cook for 20-25 minutes. Enjoy!

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