Kirbie's Cravings

4 Ingredient Banana Mug Muffin (No White Flour, Butter, Oil, Refined Sugar or Eggs)

This single-serving banana oat muffin cooks in the microwave. It is just four ingredients and doesn’t contain any white flour, butter, oil, refined sugar, dairy or eggs. The muffin comes out soft and fluffy and makes an easy breakfast or snack.
overhead shot of a muffin mug cake.

This banana oat muffin in a mug is so quick and easy and you can customize with various mix-ins like chocolate chips, chopped fruit and more. It takes about ten minutes to make from start to finish.


  • Oat flour (you can also make your own with oats and a blender)
  • Baking powder
  • Overripe banana
  • Maple syrup

Oat Flour: Oat flour is the flour substitute for this muffin. If you don’t have any oat flour, you can make your own by grinding rolled oats in a blender until it becomes a fine flour texture.

Overripe Banana: Make sure to use overripe bananas. Overripe bananas are sweeter and more liquidy.

Maple Syrup: Maple syrup is used to sweeten the muffin and provide some more liquid for the batter. I used pure maple syrup but you can substitute with other syrups. If you want to use honey, I recommend heating it up first, otherwise it will be difficult to stir into the batter.
banana muffin in a mug.

Mashed Banana

For this recipe, you need mashed banana. It is best to use an overripe banana because it is easier to mash. You need to mash the banana until not chunks remain, otherwise it won’t be liquidy enough. I usually start with a fork to mash the banana and then I use a whisk to mash out the chunks.


  • I added chopped chocolate (and some quick oats on top) to my muffin. It is completely optional but I just love adding chocolate to muffins.
  • You can also add chopped banana pieces or dried fruit.
  • Or you can add chopped nuts like walnuts or pecans.

a spoon scooping out a bite.

More Mug Cake Recipes

4 Ingredient Banana Mug Muffin

Servings: 1
Prep Time: 10 minutes
Cook Time: 1 minute
Total Time: 11 minutes
Course: Breakfast
Cuisine: American
This single serving banana oat muffin cooks in the microwave! It is so easy to make and comes out fluffy and soft.
4.80 from 10 votes


  • 1/4 cup (23 grams) oat flour
  • 1/2 tsp baking powder
  • 3 tbsp (45 grams) mashed banana (less than ½ of a large banana, measure after banana is mashed)
  • 1 tbsp maple syrup


  • In a microwave-safe mug, add oat flour and baking powder. Use a small whisk to stir until evenly combined.
  • Add in banana and maple syrup and whisk until batter is smooth. If adding any mix-ins, stir them in at this time.
  • Microwave your muffin at full power for about 1 minute 20 seconds or until muffin has pulled away from the sides and is cooked. I used an 1100 watt microwave, You may need to adjust cooking time depending on your microwave. Let muffin cool a few minutes before eating.


  • This muffin is the size of a regular (not oversized) muffin, so your muffin will only rise about halfway in most mugs. I plated the muffin in a smaller mug after cooking it so it is easier to see. If you want it to rise to the top, use a ramekin.
  • Make sure to mash your banana until no chunks remain before adding it to the batter. See post for more mashing banana tips. The 3 tbsp is measured after the banana has been mashed.
  • This muffin is not overly sweet. If you want something sweeter, you can add some sugar to the batter. Adding chocolate chips or fruit will also add sweetness to the muffin.
  • I added chopped dark chocolate and a few quick oats on top for decoration but these are completely optional.
  • To make your own oat flour, add rolled or quick oats to a blender and blend until the oats become very fine and resembles the texture of flour.
  • All measurements are using US measurements. 


Serving: 1muffin, Calories: 177kcal, Carbohydrates: 40g, Protein: 3g, Fat: 2g, Saturated Fat: 1g, Sodium: 4mg, Fiber: 4g, Sugar: 17g, NET CARBS: 36

The nutrition information provided are only estimates based on an online nutritional calculator. I am not a certified nutritionist. Please consult a professional nutritionist or doctor for accurate information and any dietary restrictions and concerns you may have.

Did you make this recipe?I'd love to see it! Mention @KirbieCravings and tag #kirbiecravings!

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Recipe Rating

36 comments on “4 Ingredient Banana Mug Muffin (No White Flour, Butter, Oil, Refined Sugar or Eggs)”

  1. This is amazing. I made one for breakfast and I’m making another one just now because it was so good!
    I used the metric measurements (German here, hello) and whole wheat flour (so I wouldn’t have to wake my flatmates by blitzing oats) and added some salt and cinnamon. The texture is beyond my best hopes for the muffin and the serving size is perfectly satisfying. It’s a little sweet for my taste though that might just be my very spotty banana. I’ll reduce the syrup for the second round and add a splash of rum instead.

  2. Today I tried 4 INGREDIENT BANANA MUG MUFFIN (NO WHITE FLOUR, BUTTER, OIL, REFINED SUGAR OR EGGS) that I made. I added sliced almonds. It tested very delicious, healthy, and light. I enjoyed it very much. I loved your exquisite recipe.

  3. Super yummy and easy-peasy! I added pecans and put a few chocolate chips on top after it came out of the microwave. So good!

  4. Just made this and yum! I find it is almost too sweet with the maple syrup so next time I will use rice malt syrup which way less sweet. I ground up the oats in my nutribullet and I also added chopped walnuts for some crunch.

  5. I’m not a fan of bananas or chocolate, this little muffin was soooo delicious. Great recipe ?

  6. Very good! I really like this, a quick and tasty breakfast.

  7. I love the recipe. Its easy to follow the steps and get the exact taste….

  8. Can you make this in the oven instead?

  9. I’m not much of a banana eater but my kiddos are! They loved it (ages 8 and 9)! We added organic dark chocolate chips in the mixture…we’re definitely making this again!

  10. I was looking at the nutritional facts and noticed it has 46 protein. Thats a lot how did that happen non of the listed ingredients above could possibly add to all that. Is it a typo?

    • i think you read it wrong. it doesn’t say 46 for protein. It says 4. It says 47 carbs before the protein, perhaps that is what you read?

  11. Delish!  I used honey and added chopped pecans.

  12. I really want to try this buy we don’t have a microwave. Any suggestions if you don’t own a microwave?

  13. Awesomely delicious, quick AND healthy! Who could ask for more! I’m in…all the way. Thank you So much!

  14. I made this last night as a reward to myself. I just had a craving and wanted to try something new! My heart was set on the daily recipe, which I skimmed earlier. And I had great results with the peanut butter mug cake, which was my first recipe. Any rate, I discovered that I had no ‘oat flour’ – I never use, but I heard or saw a recipe for oat pancakes that started with old fashioned oats, the kind I do have, and so I shredded the oats in a food processor attachment. It actually worked great! 

    The result, after a little extra prep, and 120 microwave seconds was very satisfying and delicious. 

    Definitely gonna do this again. 

    By the way, I *love* that the recipe is by weight in grams and not by volumes. I can’t believe how long it took me to discover how much simpler that makes recipe prep.

    Until next time!

    • thank you for sharing. I’m so glad it worked out well for you. And yes, you can easily make your own oat flour if you have rolled oats and a food processor or blender. =)

  15. Love those recipes!

  16. Amazing! Thank you for sharing this recipe! 

  17. Fabulous recipe. Thanks for sharing.
    Will definitely try it.
    Also, very healthy ingredients 
    A great way to start your day
    to have this as your breakfast….
    Delicious !