Gluten-Free Pancake in a Mug

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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 gluten-free flour. You are only 2 minutes away from a tasty pancake-like treat!

Course Breakfast, Snack

Cuisine American

Diet Gluten Free

Prep Time 2

Cook Time 1

Total Time 3

Servings

Calories 335kcal

Author Caitlin Self, MS, CNS, LDN

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

Choosing The Flour:

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).

Nutrition & Serving: Due to the macronutrient makeup, I recommend this as a pre-workout snack rather than a standalone breakfast. If you would like to have this for breakfast, I do recommend adding more fat, fiber, and protein. Here are some ideas for serving:

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.

As always, please remember that the nutrition label below is just an estimate!

Nutrition