How to make a light chocolate soufflé in a mug (quick Mug Cake)
Microwave Chocolate Soufflé: The light dessert in 2 minutes (Flourless)
Craving something sweet but no time (and too much guilt)?
The problem for those who love sweets is almost always the same: that sudden craving that hits you on the couch in the evening or in the middle of the afternoon.
Often there is nothing ready at home and the idea of weighing flour, whipping egg whites for a traditional soufflé, or waiting 40 minutes for the oven makes us give up.
Or, even worse, we are dieting and looking for a guilty pleasure that won’t ruin the week’s sacrifices. Many classic mug cakes, however, turn out gummy or too heavy because of refined flours and sugars.
In this recipe we solve the time and calorie problem with a brilliant trick: we use a ripe banana as the structural base instead of flour and fats. The result is a “fake” chocolate soufflé cooked in the microwave that rises impressively and stays moist inside, never becoming stringy.
You will only dirty one bowl (or the mug directly!) and in just 120 seconds you will have a warm, comforting and super light dessert.
It is the ultimate solution for those looking for a protein-rich treat, gluten-free and without added sugars, perfect even for unexpected guests who will be amazed by so much fluffiness. 👇
- Difficulty: Very easy
- Cost: Very inexpensive
- Preparation time: 3 Minutes
- Cooking time: 2 Minutes
- Portions: 1 SERVING
- Cooking methods: Microwave
- Cuisine: English
- Energy 13.81 (Kcal)
- Carbohydrates 2.62 (g) of which sugars 1.57 (g)
- Proteins 0.40 (g)
- Fat 0.52 (g) of which saturated 0.19 (g)of which unsaturated 0.10 (g)
- Fibers 0.40 (g)
- Sodium 1.96 (mg)
Indicative values for a portion of 70 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Chocolate Soufflé Ingredients
- 1 banana (must be very ripe for sweetness)
- 30 g unsweetened cocoa powder
- 4 g baking powder (for desserts)
- 1 egg
- 1 teaspoon granulated sugar (or sweetener optional)
- to taste dark chocolate chips
Tools
- 1 Mug
- Microwave oven
How to make a light chocolate soufflé in a mug (quick Mug Cake)
Peel the banana, slice it, and place the slices in a small bowl. Mash thoroughly with a fork until you have a smooth purée without large pieces.
Add the unsweetened cocoa, the baking powder and the whole egg to the banana purée. Stir vigorously with a spoon or small spatula until you obtain a dark, glossy and homogeneous mixture. If you want extra sweetness, add the sweetener now.
Transfer everything into a large breakfast mug or a microwave-safe glass dish. Decorate the surface with the dark chocolate chips. Cook at maximum power for exactly 2 minutes.
Carefully remove (the mug will be hot!) and enjoy the soufflé immediately, while it is still piping hot and the center is very soft.
INGREDIENT NOTES
BANANA: Use only ripe bananas. Even if they are a bit spotty they are fine. If they are too green the texture and taste will suffer.
SUGAR: Because this mug cake has no added sugars it is not particularly sweet. If you prefer, you can add 1 teaspoon of sugar or sweetener to the batter (my son, for example, prefers it this way; I leave the choice to you).
COCOA: For the recipe you can choose the cocoa you prefer, stronger or milder, and flavor it with chopped nuts such as walnuts or hazelnuts.
SUBSTITUTIONS
Banana: If you don’t like banana, you can try 80 g of cooked apple flesh, but the texture will be slightly less “spongy”.
Cocoa: Use good-quality unsweetened cocoa for an intense soufflé flavor. If you prefer sweeter notes you can substitute with sweetened cocoa powder.
VARIATIONS If you want to make this dessert even more indulgent you can prepare a chocolate ganache and pour it over once cooked. Just heat 25 ml of heavy cream in a small saucepan. Remove the hot cream from the heat and add chopped dark chocolate, stirring until completely melted.
RECIPE VARIANTS
Melting center: Place a small square of dark chocolate in the center of the batter before cooking.
Fit-Version: Add a teaspoon of peanut butter on top before serving for a complete protein-packed breakfast.
TIPS
COOKING. Cooking times may vary by about 1 minute depending on your microwave model. The first time try 2 minutes, then test with a toothpick to make sure it’s cooked. If needed, continue in 1-minute increments but do not exceed 3 minutes total.
The right mug: Choose a mug filled only 2/3 full, because the soufflé will rise a lot during cooking.
STORAGE
This dessert should be eaten immediately. If left to cool too long, it tends to lose its characteristic fluffiness and becomes denser.
FAQ (Questions & Answers)
Does the banana flavor come through strongly?
The unsweetened cocoa covers it a lot, but a slight fruity aftertaste remains that pairs very well with chocolate.
Why did my soufflé deflate immediately?
It’s normal for it to sink slightly once removed from the heat, just like a real soufflé! That’s why it should be eaten hot.
Can I bake it in a conventional oven?
Yes, but you’ll lose the speed: it will take about 15-18 minutes at 356°F.
