Low-Histamine Vanilla White Chocolate Mug Cookie
A warm, soft single-serve vanilla mug cookie made with gluten-free oat flour and Pasha white chocolate chips. Ready in under 5 minutes, this cozy sweet treat is completely gluten-free, soy-free, and carob-free.
Prep
3 min
Cook
1 min
Total
4 min
Makes
1 serving
Created together. Shared with you.
Made by Kelly + Lila
Kelly created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
3 min
Cook
1 min
Total
4 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Whisk
Time saver
Measure everything before you start so this quick recipe moves without pauses.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 5 steps complete
Next: Whisk together the oat flour
- 01
Whisk together the oat flour
In a small microwave-safe mug or ramekin, whisk together the oat flour, egg white protein powder, baking powder, and a tiny pinch of salt.
Tap card to mark done - 02
Add the unsweetened almond milk
Add the unsweetened almond milk, maple syrup, sunflower seed butter, and pure vanilla extract, stirring with a small fork until a smooth, thick cookie batter forms.
Look for: a smooth, thick cookie batter forms
Tap card to mark done - 03
Gently fold in the Pasha white chocolate…
Gently fold in the Pasha white chocolate chips, pressing a couple onto the top surface.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 04
Microwave on high power for 45 to…
Microwave on high power for 45 to 60 seconds (1000W) until the top is set to the touch but still soft.
Look for: the top is set to the touch but still soft
Tap card to mark done - 05
Allow to cool for 2 minutes before…
Allow to cool for 2 minutes before eating warm directly from the mug.
Allow: 2 minutes
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