Banana Oat Mug Dessert (No Sugar, No Flour, Gluten-Free Option)

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Banana Oat Mug Dessert (No Sugar, No Flour, Gluten-Free Option)

Description

This banana oat mug dessert is a soft, lightly sweet baked treat made with wholesome ingredients. It’s perfect for breakfast, a snack, or a healthier dessert. The sweetness comes only from ripe bananas, and it’s made easily in mugs—no special equipment needed.

Ingredients

  • 4 ripe bananas (very ripe = sweeter)

  • 1 egg

  • 1/3 cup (80 ml) milk (dairy or unsweetened plant milk)

  • 1 cup (100 g) oats (use certified gluten-free oats if needed)

Optional Add-Ins (still no sugar):

  • Cinnamon or vanilla extract

  • Chopped nuts (walnuts, almonds)

  • Raisins or dates (natural sugars only)

Instructions

  1. Preheat oven to 180°C / 350°F.

  2. Mash bananas in a bowl until smooth.

  3. Add egg and milk; mix well.

  4. Stir in oats until fully combined.

  5. Divide mixture evenly into oven-safe mugs (lightly greased).

  6. Bake for 20–25 minutes, until set and lightly golden on top.

  7. Let cool for 5 minutes before eating.

Servings

  • 4 mug desserts

Texture & Taste

  • Soft and moist inside

  • Lightly sweet

  • Similar to baked oatmeal or banana bread (but lighter)

Nutritional Information (Approx. per serving)

  • Calories: 180–200

  • Protein: 6–7 g

  • Fiber: 4–5 g

  • Fat: 4 g

  • Added Sugar: 0 g
    (Values vary by milk type and banana size)

Benefits

✔ No refined sugar
✔ No flour
✔ Naturally sweet
✔ Filling and fiber-rich
✔ Kid-friendly and teen-friendly
✔ Can be made dairy-free or gluten-free

Helpful Notes

  • Use very ripe bananas for best flavor

  • Texture improves after resting a few minutes

  • Don’t overbake or it will dry out

  • Works well as a make-ahead snack

Tips for Best Results

  • Mash bananas completely for even texture

  • Add cinnamon for extra sweetness without sugar

  • For softer texture, blend oats first

  • Serve warm or cold

Q & A

Q: Is this really sugar-free?
✔ No added sugar. Bananas contain natural sugars.

Q: Is it gluten-free?
✔ Yes, if you use certified gluten-free oats.

Q: Can I make it without egg?
✔ Yes. Replace egg with:

  • 1 tbsp ground flax + 2.5 tbsp water

Q: Can this be microwaved instead of baked?
✔ Yes. Microwave 2–3 minutes (check at 90 seconds).

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