Kirbie's Cravings

Healthy Blueberry Mug Muffin (No White Flour, Butter, Oil, Refined Sugar or Eggs)

This blueberry mug muffin is so easy to make. It’s just 5 ingredients and doesn’t contain wheat flour, butter, oil, refined sugar or eggs. The batter comes together in less than 5 minutes and it cooks in the microwave in less than 2 minutes. The muffin comes out fluffy and light.
overhead shot of a blueberry muffin in a mug.

I have been trying to create healthier mug cake recipes recently like this blueberry muffin. This muffin is soft and fluffy and studded with fresh blueberries. It’s not too sweet so it can be enjoyed for breakfast or a snack.


  • Oat Flour (or make your own by blending rolled oats)
  • Baking powder
  • Milk
  • Pure Maple Syrup
  • Blueberries

Oat Flour: Instead of white flour, this mug cake is made with oat flour. I have really enjoyed using oat flour in recipes. Oats are very nutritious and can be a great gluten-free flour substitute (just make sure you use gluten-free packaged oat flour or process your own to make sure there is no contamination if you need the recipe to be gluten-free). The muffin still comes out very soft and light. You can buy oat flour or you can make your own. To make your own, put rolled oats in a blender or food processor and blend until the oats become the consistency of fine flour.

Milk: Milk can be substituted with milk substitutes like almond milk, oat milk, soy milk.

Maple Syrup: To keep this refined sugar free, I sweetened the muffin with a little bit of maple syrup. You can also use honey. You can substitute with regular sugar or sugar free sugar substitutes, but you will need to add another tbsp of milk to make sure there is enough liquid for the batter. The muffin batter needs 4 tbsp of liquid total or it will be too dry, so if you remove or reduce the amount of syrup you use, you will need to make up for that in milk.

Microwave Muffin

This muffin is designed to be ideally cooked in the microwave. You can try baking it if you don’t own a microwave.

I mixed all the ingredients in a mug. It can be eaten straight out of the mug with a spoon. You can also remove the entire muffin from the mug and enjoy it like a regular muffin. Instead of a mug, you can also cook it in a ramekin.

More Mug Cakes

Healthy Blueberry Mug Muffin

Servings: 1
Prep Time: 4 minutes
Cook Time: 1 minute
Total Time: 5 minutes
Course: Breakfast
Cuisine: American
This easy blueberry mug cake comes out soft and fluffy. It doesn't contain any white flour, butter, oil, refined sugar or eggs.
5 from 8 votes


  • 1/4 cup (23 grams) oat flour
  • 1/2 tsp baking powder
  • 3 tbsp milk
  • 10 fresh blueberries
  • 1 tbsp maple syrup


  • In a microwave-safe mug, add oat flour and baking powder. Use a mini whisk to stir until evenly combined.
  • Add in milk and maple syrup and whisk until batter is smooth.
  • Fold in half of the blueberries and sprinkle the rest on top. If desired, you can also sprinkle some toasted quick oats on top for texture and appearance (like I did in my photos).
  • 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.


  • If you have questions regarding substitutions, I address those in the post under the ingredients section.
  • This muffin is not overly sweet. If you prefer sweeter, you can add some granular sugar to the batter. I don't recommend adding too much syrup because it will make the batter too wet and it won't cook through. You can sweeten the muffin using regular sugar only (or a sugar substitute) instead of syrup, but you will need to add 1 extra tbsp of milk, otherwise the batter will be too dry. The muffin batter needs 4 tbsp of liquid total or it will be too dry, so if you remove or reduce the amount of syrup you use, you will need to make up for that in milk.
  • 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. Or you can remove the muffin from the mug after it is cooked and plate it.
  • 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 fine flour.
  • All measurements are using US measurements.
  • I used Arrowhead Mills Organic Oat Flour*
  • *This product link is an affiliate link. This means I earn a small commission from qualifying purchases (at no extra charge to you).


Serving: 1muffin, Calories: 160kcal, Carbohydrates: 34g, Protein: 5g, Fat: 2g, Saturated Fat: 1g, Sodium: 23mg, Fiber: 3g, Sugar: 16g, NET CARBS: 31

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

27 comments on “Healthy Blueberry Mug Muffin (No White Flour, Butter, Oil, Refined Sugar or Eggs)”

  1. Great recipe! 
    First time ever to try this .
    I submerged the blueberries but still came to top and let out juice and had to watch microwave ,
    Ours is not a powerful microwave so I kept in for 2 minutes 

  2. Perfect! Very light and flavorful. Great replacement for oatmeal.

  3. I honestly didn’t know how this would be since there was just a few ingredients. But it was really good! The sweetness was perfect, just enough blueberries, and a good consistency. I used frozen blueberries and microwaved for 2 minutes.

  4. Looks great

  5. Hello I made the blueberry mug muffin I used almond flour and use coconut sugar instead of syrup , i did adjust the milk used 1 more tbsp like you said for the milk, it was very thin liquidly after mixing all together I baked them for 25 min instead of the microwave which I never really use at all most of the time,
    They did not turn out at all! ha omg what could have happened? can you give me any feed back please.
    thank you,

  6. Can this be baked in the oven? If so, what temp and how long? Thanks!

    • I haven’t tested it in the oven. I think it may work. I would try baking it at 350F. I don’t know how long the baking time would be. You might want to start with 10-15 minutes.

  7. Amazing works with every flour and is super quick to make

  8. Today I made HEALTHY BLUEBERRY MUG MUFFIN (NO WHITE FLOUR, BUTTER, OIL, REFINED SUGAR OR EGGS). It tested very delicious, fluffy, light, and healthy ?. I enjoyed it very much ?. You’re a great and amazing chef.

  9. So good!! I made the oat flour myself and even though it was a bit coarse it worked out perfectly! I also added a tiny bit of vanilla extract. I will make it again for sure!

  10. Can I use frozer blueberries for this one?

  11.  Can you replace the ost flour with almond flour 

  12. I am just wondering if I might be able to use a different type of flour since we have a oat allergy in our house.

  13. Thank u for sharing Ur blueberry mug muffin.

    • You’re welcome – hope you enjoy it!

      • i like your healthy recipes! I am going to try your Blueberry cup use Almond flour instead and coconut sugar instead hope it will turn out! thank you for your recipes!