During my winter running hiatus, I developed a new little breakfast obsession: mug-cake. I have to admit, I don’t really like the idea of these things. You mix a bunch of different ingredients in a mug, microwave it, and get this weird insta-cake. It seems very 1980s. Without running, I needed less carbs in the morning so I ditched the oatmeal for these mug-cakes, which I made with a new favorite ingredient: coconut flour. Not only do I like the subtly sweet taste, but it’s gluten-free, low in carbs and high in protein and fiber. Since I’m back to running, I’m back on the oatmeal, but I leave the winter with a place in my heart for baking with coconut flour.
Most paleo or gluten-free cakes use a ton of nut flour, usually almond flour, which can be a bit harsh on the stomach (not to mention extremely high in calories) in such quantities. This classic vanilla coconut flour paleo cake is fluffy, moist, and light. Although it goes perfectly with cashew coconut glaze, it would be great with any sort of icing, jam or spread (I’m thinking definitely healthy nutella).
WHY IT’S HEALTHY// Coconut flour, made from the meat of dried coconut, is high in protein and high in fiber. It is also high in manganese, which promotes a healthy immune system and thyroid health, and lauric acid, a healthy saturated fat that is essential for immune health. This coconut flour cake is also made with honey (or maple syrup), a natural sweetener with many health benefits, which you can read about in our post 5 Health Benefits of Honey. Pastured or organic eggs add protein and healthy fats, including omega-3 fatty acids. Overall, classic vanilla coconut flour paleo cake is a relatively low-calorie, low sugar, fiber and protein-packed cake that is healthy enough to eat any time day.//
Please note that baking with coconut flour is a unique experience. Because of the remarkable absorbency of coconut flour, the ratio of eggs/liquid to coconut flour may seemed skewed at first but the coconut flour absorbs much of the liquid. Subbing another flour 1:1 in this recipe won’t work; it was specifically written for coconut flour.
Vegans: I have not experimented using egg substitutes with this recipe, so if you try please share your results. However, I’ve read that the eggs give coconut flour baked goods the structure they need in the absence of gluten.
- 2 whole organic eggs
- 3 organic egg whites
- 1 cup non-dairy milk (I used semi-homemade coconut milk)
- ⅓ cup honey or maple syrup
- 1 tablespoon pure vanilla extract
- ¾ cups organic coconut flour (I used this brand)
- 2 teaspoons baking powder
- ½ teaspoon baking soda
- ½ teaspoon salt
- ¼ cup coconut oil, melted
- ¼ cup coconut cream (I used the thick, unmixed coconut cream from a can of full fat coconut milk), melted
- ¼ cup cashews, soaked at least 4 hours, and drained
- 2 tablespoons honey or maple syrup
- ¼ teaspoon salt
- shredded coconut (optional)
- Preheat the oven to 350 degrees Fahrenheit.
- Mix the eggs, egg whites, non-dairy milk, liquid sweetener and vanilla extract in a large bowl with a hand blender until frothy.
- In a separate bowl, mix together the remaining ingredients.
- Add the dry ingredients to the wet and mix until well combined, being careful not to over mix.
- Pour the mixture into a greased pan of your choice (I used a bundt pan) and bake for 40-45 minutes, until golden brown.
- Allow to fully cool in the pan before removing.
- Add all ingredients to a high speed blender (I used a Vitamix) and blend until very smooth.
- Put in the freezer for 5-10 minutes to thicken before glazing cake.
- Top with shredded coconut (optional)