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Low-carb mug bread and waffle recipe

I have written a lot about taking food breaks and how beneficial they are for your health, but more importantly, I think what you put in your mouth when you eat has more impact on your health. You are what you eat! The food we consume today is highly processed, inflammatory, and nutrient-poor. It is time to get back to basics and eat healthy, unprocessed, nutrient-dense food like organic grass-fed meat, wild-caught fish, healthy fats, and non-refined carbs. I do miss bread sometimes, but do not worry; there are some really good low-carb options, both savoury and sweet.

Avoid these foods and stay healthy

As a general rule, do not eat any ultra-processed food. Ultra-processed foods usually contain bad fats, starches, sugars, hydrogenated fats, and additives. Basically, they are industrially produced fake food.

ultra-processed foods to avoid
fasting therapy foods to avoid

If you avoid these foods you will most likely reduce the risk of chronic inflammation, diabetes, heart disease and stroke.

Low-carb Mug bread aka 90-sec bread recipe

Mug bread, aka 90-sec. bread is a great low-carb option (4,7g carbs per serving) if you crave a sandwich. It is so easy to make, all you need to do is mix the ingredients, pour them into a good-sized mug, and microwave for 90 seconds. This is how you make it:


3 tbsp almond flour

1 tbsp melted butter

1/2 tsp baking powder

1 large egg

pinch of salt

Butter your mug, I used a larger mug/container to get a thinner but wider mug bread.

Mix the ingredients well and pour into the mug. Microwave for about 60-90 seconds. Cool down and half the bread, toast it, and make a sandwich with your favourite low-carb sandwich fillers.

low-carb bread
Mug bread aka 90 sec bread

Low-carb waffle recipe

I love this recipe when I want to treat myself to something sweet: a 2-ingredient low-carb waffle (4g carbs per waffle) with whipped cream and blueberries. This is how you make it:


1 tbsp 100 % Peanut butter

1 medium organic egg

peanut butter and egg
2-ingredient low-carb waffle

Start preheating your waffle iron.

Belgian waffle iron
TIASTAR waffle iron

Whisk the peanut butter and the egg until you have a smooth batter. Grease the waffle iron. Pour the batter onto the heated waffle iron and cook for about 2-4 minutes until golden brown. Serve with whipped cream and berries.

2-ingredient low-carb waffle
Low-carb waffle with whipped cream and berries

Savoury or sweet? Which one is your favourite?


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