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Coconut Flour Chocolate Caramel Mug Cakes (Paleo, Keto, Gluten-free)

Coconut Flour Chocolate Caramel Mug Cakes are a lavish yet casual treat ~ so decadent, yet easy to throw together and cozy to eat. Having cake out of a mug, and eating it with a spoon, is just so inviting and exciting!
Course Dessert
Cuisine American
Keyword chocolate, coconut flour, gaps diet, gluten-free, keto, low carb, mug cake, nut free, paleo
Prep Time 20 minutes
Cook Time 25 minutes
Total Time 45 minutes
Servings 4 mug cakes
Calories 485kcal
Author Megan
Cost $4



Easy Paleo Caramel Sauce HERE — OR — See Keto Caramel Sauce in Notes section below.

    Chocolate Mug Cakes

    • 3/4 cup coconut butter warm <—homemade or buy it here
    • 2/3 cup maple syrup , honey or coconut sugar, OR for Keto, use low carb sweetener (not stevia or pure monk fruit)
    • 1/2 cup coconut oil or butter, melted and cooled, or avocado oil
    • 1/2 cup cocoa powder
    • 2 eggs room temperature (not cold); you can do this by placing cold eggs in a glass with hot tap water for 30 minutes
    • 1/4 cup coconut flour
    • 1/4 cup milk of choice, full fat, room temperature or warm
    • 1 teaspoon gelatin
    • 1/2 teaspoon baking soda sifted
    • 1/4 teaspoon sea salt


    • (Make Caramel Sauce while the cakes bake.)
    • First, lightly grease oven-proof mugs. Fill large casserole dish 1/3 to 1/2 full of water. Place dish in oven. Preheat oven to 325 degrees Fahrenheit.
      4 greased white mugs
    • Combine all wet, room-temperature/warm ingredients in large bowl. Combine all dry ingredients in medium bowl. Add dry ingredients to wet ingredients. Stir to combine; do not over-mix.
      mug cake batter
    • Scoop batter equally between mugs. Place mugs into hot water bath in casserole dish (in the oven). Bake in preheated oven 25 minutes. First test for done-ness at 20 minutes, to be sure, with a toothpick (look for moist crumbs adhering).
      mug cakes in water bath in oven
    • Make the Caramel Sauce while the cakes bake.
    • Remove casserole dish from oven. Cool cakes slightly on cooling rack. Top with warm Caramel Sauce! Leave at room temperature until you're ready to serve or eat immediately. (You may also chill if preferred.)


    Keto Caramel Sauce recipe

    • 2/3 cup heavy cream
    • 1/3 cup butter, salted (or add 3 pinches sea salt)
    • 3 Tablespoons monk fruit allulose blend or plain granulated allulose (like this)
    1. Stir and melt together butter and sweetener in a medium-large saucepan over low heat. Cook for 3 to 4 minutes, stirring occasionally, until golden brown. (It can burn, so watch it carefully.)
    2. Add the cream, and bring the mixture to a gentle boil. Reduce the heat. Simmer gently for 7 to 10 minutes, stirring occasionally, until the mixture is thick enough to coat the back of a spoon and caramel colored. (Do not double this recipe, or the cooking times change significantly.)
    3. Done! Pour onto the cakes while still warm.
    This recipe is adapted from the original found here.

    The following nutritional data is for the Keto low carb version of this recipe.


    Calories: 485kcal | Carbohydrates: 3g | Protein: 7g | Fat: 46g | Saturated Fat: 30g | Trans Fat: 1g | Cholesterol: 83mg | Sodium: 202mg | Potassium: 51mg | Fiber: 7g | Sugar: 3g | Vitamin A: 144IU | Vitamin C: 1mg | Calcium: 39mg | Iron: 1mg