Warm Berry Cinnamon Mug Cake
A warm, tender single-serve cake packed with protein from egg and almond flour, naturally sweetened with juicy blueberries.
Prep
3 min
Cook
2 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Kiki + Lila
Kiki 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 HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier 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
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
3 min
Cook
2 min
Total
5 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 1 large egg and 1 tbsp…
- 01
Whisk 1 large egg and 1 tbsp…
In a small microwave-safe mug or ramekin, whisk 1 large egg and 1 tbsp almond milk using a fork until smooth.
Look for: smooth
Tap card to mark done - 02
Add 2 tbsp almond flour
Add 2 tbsp almond flour, 1 tbsp vanilla protein powder, 0.25 tsp baking powder, and 0.25 tsp ground cinnamon to the mug. Stir thoroughly until a smooth batter forms without any dry lumps.
Look for: a smooth batter forms without any dry lumps
Tap card to mark done - 03
Gently fold 2 tbsp blueberry into the…
Gently fold 2 tbsp blueberry into the batter.
Tap card to mark done - 04
Microwave on high for 60 to 75…
Microwave on high for 60 to 75 seconds. The cake should rise and feel firm to a light touch on top.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Allow to cool for 2 minutes before…
Allow to cool for 2 minutes before serving directly from the mug.
Allow: 2 minutes
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