This muffin is a quick, microwave-friendly way to boost fiber and omega-3 intake while keeping carbs low. I’ll include the nutritional breakdown, net carbs, and glycemic index load for each ingredient.
Flaxseed Muffin in a Cup Recipe
Ingredients
• 2 Tbsp ground flaxseed (flaxseed meal)
• 1 large egg
• 1/2 tsp baking powder
• 1/2 tsp cinnamon (optional)
• 1/2 tsp vanilla extract (optional)
• 1 tsp butter or coconut oil, melted
• Sweetener to taste (such as stevia, monk fruit, or erythritol; optional)
Instructions
1. In a microwave-safe mug, combine the ground flaxseed, baking powder, and cinnamon (if using).
2. Add the egg, melted butter or coconut oil, vanilla extract, and sweetener (if using). Stir until well mixed.
3. Microwave on high for 1 minute to 1 minute 30 seconds, depending on your microwave’s power. The muffin is done when it has risen and feels set in the middle.
4. Let it cool slightly before enjoying. You can eat it directly from the mug or remove it and slice it.
Nutritional Information (per serving)
• Calories: ~175
• Protein: ~6g
• Fat: ~14g
• Total Carbohydrates: ~6g
• Fiber: ~5g
• Net Carbohydrates: ~1g
• Omega-3 Fatty Acids: ~3.5g (from flaxseed)
• Glycemic Load: Very low (due to low net carbs and high fiber content)
Notes on Nutritional Benefits
• Low Net Carbs: With only 1g of net carbs, this muffin is keto-friendly and suitable for low-carb diets.
• High in Fiber: The flaxseed provides about 5g of fiber, supporting digestion and helping maintain blood sugar stability.
• Rich in Omega-3s: Flaxseed is high in alpha-linolenic acid (ALA), a plant-based omega-3, which may benefit heart and metabolic health.
• Low Glycemic Impact: With minimal carbohydrates and a low glycemic load, this muffin won’t cause a blood sugar spike.