Craving some gluten-free pancakes but don't want to make an entire batch? Now you can enjoy this pancake in a mug recipe made with buckwheat and AP or gluten-free flour. You are only 2 minutes away from a tasty pancake-like treat!
Recipe: $1.62 | Serves: 1
Zac was having a particularly busy time with his thesis last spring and one night he mentioned he was really craving some buckwheat pancakes. Which launched us into a whole conversation about different pancake preferences.
The next morning, prior to heading off to the gym, I quickly whipped up my first version of this buckwheat gluten-free mug pancake recipe and it was so good! After several tweaks and tests, and about 20 mug pancakes later, we settled on this one as the best of the bunch.
If you want more single serving recipes try this Chocolate Protein Mug Cake and these Overnight Chia Oats!
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Why You Will Love This Single-Serving Pancake Recipe
- Perfect pancake texture! Using half all-purpose gluten-free flour (or regular flour) and half buckwheat pancakes yields a fluffy but springy pancake in a cup.
- A surprising amount of protein! I have calculated this in a few checkers and am thinking they're around 10grams of protein per single pancake serving - though my nutrition label generator below shows 13 grams. So it's somewhere in that range!
- The fastest way to make pancakes! These babies take just a couple of minutes to throw together and microwave, so there's no need to stand over the stove to get nearly the same outcome. (I have not tested this in the oven or on the stovetop.)
- No eggs! A lot of pancake mug cake recipes use half an egg per serving, and while that is often required, it can get a little annoying. No eggs needed in this one!
Ingredients
The main ingredients are flour, milk, and baking powder, but we're adding hemp hearts for more protein, vanilla for sweet flavor and aroma, and a pinch of salt to bring it all together. Be sure to check the recipe card at the bottom of the post for exact amounts.
- Flour: We're using a combination of buckwheat flour and gluten-free all-purpose flour in this pancake in a mug recipe. It's best to use a gluten-free flour blend with xanthan gum if you want a lighter and fluffier texture. If you don't need it to be gluten-free you can also use regular all purpose flour.
- Hemp hearts: This boosts the protein and healthy fats in this mug pancake recipe.
- Baking powder: This will give your buckwheat pancake a little lift, which makes it fluffy.
- Salt: Added for flavor. You just need a pinch, and you can skip it if you want.
- Milk: Any milk works. I used soy milk. Regular cow's milk and soy milk have the highest amount of protein.
- Vanilla: Vanilla adds a naturally sweet element and aroma to baked goods (and pancakes!) giving them more depth of flavor!
- For Serving: It's totally up to you, but butter, maple syrup, berries, sliced banana, and nut butter are popular choices. The nutrition label includes maple syrup and butter as I consider these the non-negotiables for a classic pancake flavor.
Dietary Modifications and Variations
- Vegan and Vegetarian: This recipe is naturally vegetarian and can easily be vegan by sticking with non-dairy milk and vegan butter.
- Cinnamon: Add ground cinnamon to the pancakes for additional warmth and spice.
- Lemon or Citrus: Add lemon zest or orange zest to the pancake batter along with the vanilla for a bright flavor.
- More Protein: Boost the protein by adding some nut butter or nuts to the top of your pancakes when serving, or doubling the hemp hearts.
- Blueberry Pancakes: Stir a small handful of blueberries into the pancake batter before cooking.
How to Make a Pancake in a Mug
Here's a look at how to make this easy single serving pancake recipe. It's ready in less than five minutes!
Step 1: Combine the ingredients. Add all the ingredients to a medium-sized microwave-safe mug.
Step 2: Mix it up. Stir all the ingredients together to blend very well. I like to use a chopstick to get into the crevices at the bottom of the mug.
Step 3: Cook. Microwave the mug on high for 1 minute. This may take between 55-65 seconds in total, as microwave ovens may vary, but 60-65 seconds works best in my microwave!
Step 4: Serve. Top your mug pancake with butter, maple syrup, and any other preferred toppings and enjoy!
Serving Suggestions
Enjoy your single serve pancakes as is with butter, maple syrup, and your favorite berries! I recommend this version as a pre-workout; if you try to eat this on its own for breakfast, you'll be hungry just 1-2 hours later. If you would like to have this pancake in a mug for breakfast, I do recommend adding more fat, fiber, and protein.
To bulk it up, serve your gluten-free pancake alongside 1-2 eggs scrambled with spinach! Or if you really need a shortcut, my clients are loving the high protein Chobani Complete drinks.
As a sweet breakfast you can bulk it up by adding:
- A second Tablespoon of hemp hearts for more fat and protein
- 1 teaspoon ground flaxseed for more fiber
- top with 1 Tablespoon of almond butter for additional fat and protein, along with the butter and maple syrup.
- With these additions this single pancake recipe has about 25g of fat, 48g or carbohydrates, 15g protein and 6g of fiber.
Expert Tips
- Stir with a chopstick: If you're mixing dry and wet ingredients together in a narrow mug, you might end up with pockets of dry mix in the bottom. For this reason, if you don't have a tiny whisk, I recommend using a chopstick to get to the edges and mix everything well.
- Buttery goodness: Once ready to serve, cut a slit directly in the middle and slide a pat of butter inside. This makes sure every bite is buttery!
- Heat in intervals: Not all microwaves are the same so be sure you check it around 50 seconds -- especially the first time you make this single serve pancake recipe -- so you don't overcook it.
Recipe FAQs
I don't recommend it. The gluten-free flour blend helps aid the consistency of the mug pancake. I have also made this recipe with 3 Tablespoons of buckwheat flour and 1 Tablespoon of GF flour. It works, and provides a little more fiber, but it results in a slightly more crumbly mug cake.
Sure, you can double the recipe but cook the pancakes in two separate mugs and microwave them separately.
More Pre-Workout Healthy Recipes
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Gluten-Free Pancake in a Mug
Ingredients
- 2 Tablespoons buckwheat flour
- 2 Tablespoons gluten-free all-purpose flour or any all purpose flour
- 1 Tablespoon hemp hearts
- ½ teaspoon baking powder
- 1 Pinch fine salt
- 4 Tablespoons milk of choice soy used here
- ½ teaspoon vanilla
For Serving
- 1 teaspoon butter
- 2 teaspoons maple syrup more or less to taste
- Berries optional
- Other add-ins: cinnamon lemon zest
- Other topping ideas: chia jam almond butter, crushed nuts, sliced banana
Instructions
- Add all ingredients to a medium-sized microwave-safe mug.
- Stir well. I like to use a chopstick to get into the crevices at the bottom of the mug.
- Microwave on high for 1 minute. This may take between 55-65 seconds in total, as microwave ovens may vary, but 60-65 seconds works best in my microwave!
- Top with butter, maple syrup, and any other preferred toppings and serve!
Notes
- The texture of this mug pancake is best with a gluten-free all purpose flour with xanthan gum, like Bob’s Red Mill 1:1 Gluten-free flour. It does also work without xanthan gum, but the texture is less springy!
- I also sometimes make this with a different flour ratio or 3 Tablespoons of buckwheat flour and 1 Tablespoon of GF flour. This works, and provides a little more fiber, but results in a slightly more crumbly mug cake.
- You can also use regular all-purpose flour (made from wheat).
- To the mixture, add a second Tablespoon of hemp hearts for more fat and protein, and 1 teaspoon ground flaxseed for more fiber. Then top with 1 Tablespoon of almond butter for additional fat and protein, along with the butter and maple syrup. (With these additions: 25gF, 48gC, 15gP, 6gFiber)
- Another option is to serve this alongside 1-2 eggs scrambled with spinach.
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