Dukan Diet Recipes – Five Recipes for Dukan Muffin in a Mug

What do you do when you haven’t got any muffins left in your cake tin and you are in desperate need of something sweet (or savoury) and satisfying to keep you on the straight and narrow.  You make a Dukan Muffin in a Mug which can be made in the microwave in  a matter of minutes!




I stumbled across one version of this recipe and then went looking for more information and found five slightly different recipes for you to try!  The method is the same for all recipes, you just put all the ingredients in your mug and mix thoroughly and cook in the microwave, but the cooking times do vary. You may also need to adjust the times given to allow for the power of your microwave.

Don’t forget that the recipes that use 2 tablespoons are only suitable for the Cruise Phase, when the daily serving of oat bran increases to 2 tablespoons from 1.5 tablespoons that are allowed each day in the Attack Phase.

Version 1

  • 2 tablespoons of oat bran
  • 1 egg
  • Sweetener to taste
  • 2 tablespoons of skimmed milk
  • 1/4 teaspoon of baking powder

Cooking time: 1 minute

Version 2

  • 2 tablespoons of oat bran
  • 1 egg
  • 1 teaspoon of Splenda or other sweetener to taste
  • 2 tablespoons of fromage frais

Cooking time: 3 minutes

Version 3

  • 1 dessert spoon of oat bran
  • 1 egg
  • 1 tablespoon of Quark, fat free fromage frais or yoghurt
  • 1 dessert spoon of  sweetener (Splenda)

Cooking time: 3 minutes

Version 4

  • 1 tablespoon of oat bran
  • 1 egg
  • 1 tablespoon of  Quark or fat free fromage frais
  • 1 teaspoon of baking powder
  • Sweetener to taste

Cooking time:  1.5 to 2 minutes

Version 5

  • 1 tablespoon of oat bran
  • 1/2 tablespoon of wheat bran
  • 1 egg or 1 large egg white
  • 2 tablespoons of fat free yogurt
  • 1/2 tablespoon of sweetener

Cooking time: 3 minutes

All the recipes above are for plain oat bran muffins but these can easily be given different flavours.  One of the most popular flavours is not unsurprisingly chocolate but this can only be done once you reach the Cruise Phase as the 1 heaped teaspoon of reduced fat, no sugar added, cocoa powder has to be one of your two daily tolerated item. Other sweet flavours you could try are cinnamon, cinnamon and vanilla essence, lemon flavour with a little lemon zest or coffee.  Apart from eating them as they are you can also serve the warm muffin with custard or sweetened yogurt.

I’ve also seen suggestions for savoury muffins that add garlic, herbs and small amounts of grated vegetables.

 

44 Responses to “Dukan Diet Recipes – Five Recipes for Dukan Muffin in a Mug”

  • dennis on November 13, 2015

    Awesome site!
    Are flavor extracts allowed? Such as lemon, orange, almond.

    Thanks.

    • Amber on November 19, 2015

      Hi Dennis

      I use them but many contain alcohol so go easy! A teaspoon of lemon extract contains around 30 calories.

      Kind regards

      Amber:)

  • Rose on September 26, 2015

    I’m new to the Dukan diet and these are perfect for breakfast when I don’t have much time to prepare anything fancy and they keep you full till lunchtime, thanks for the variations, i’ve tried 2 of them already 🙂

    • Amber on September 27, 2015

      🙂

      Amber:)

  • Pogo on September 19, 2015

    How many muffins of recipe number 4 can you eat per day in the attack phase please?

    • Amber on September 25, 2015

      Hi Pogo

      You can only have one as you are only allowed a maximum of 1.5 tablespoons of oat bran in Attack. In Cruise you can have two as you can have 2 tablespoons a day then.#

      Kind regards

      Amber:)

  • Megan H on August 19, 2015

    Hi, do you know if raw cacao powder is acceptable on the dukan diet in cruise phase?

    Thanks,

    Megan

  • Mona on July 24, 2015

    I’m from the United States and never heated of sweet tart what is that? What is quark? And never heard of the ingredients that are listed in number 4. Can you plz explain what that is?

  • Jade on April 16, 2015

    Hey Amber, this site is amazing thank you! I have a question about flavoring! I found benilla extracts and flavorings. Ingredients: FDA approved flavor ingredients, alcohol and propylene Glycol. You think it’s ok to use at cruise phase?

    Thank you!
    Jade

    • Amber on April 19, 2015

      Hi Jade

      You only use a few drops so don’t worry about the ingredients used.

      Best wishes

      Amber:)

  • Susanne on February 4, 2015

    Amber, omg these muffin in a mug are insane, in a good way don’t worry. I’m loving it, it’s fast to do for the mornings when in a hurry. I tried the #5 and it’s great, I loved that because it doesn’t use up all my allowed oat bran and wheat bran for the day.

    • Amber on February 4, 2015

      Hi Susanne

      That’s great!

      Amber:)

  • Mandy on February 10, 2014

    I used recipe #3 w/ yogurt it was amazing!!!! Best thing to fix that sweet tooth and still stay on track!

  • Ana on December 4, 2013

    I don’t use a microwave. What’s the baking time and temp for these?

    • Amber on December 4, 2013

      Hi Ana

      I’ve never tried to bake them in an oven – I couldn’t wait that long! Sorry!

      Kind regards

      Amber:)

  • Jasmin on November 26, 2013

    I tried version 1, I accidentally put some paprika in my mug and it turned out taste good haha but preferably cinnamon! Mug-muffin is my lifesaver I must say!! Can I use Dr Oetker lemon, vanilla and almond flavourings and Bournville cocoa powder, is there any available low fat version of cocoa butter?

    Thanks

    Jasmin:)

    • Jasmin on November 27, 2013

      Sorry I meant to say powder not butter! I’ve ordered some dukan flavourings: Rasberry, apple crumble, dark chocolate, melted butter, and cocoa (defatted) from dukan diet online shopping. Oh by the way am I allowed to add some food colour, I had an idea in my head for a red velvet muffin lol!

      Can I add some dukan flavourings in a mug muffin?

      • Amber on November 27, 2013

        Hi Jasmin

        Yes you can use the Dukan Flavours in your muffins and can also use food colourings if you like. Let me know how it works out!

        Best wishes

        Amber:)

        • Jasmin on November 28, 2013

          I tried to use strawberry flavouring with pink colouring to make my muffin looks appealing. it tastes alright but I will try lemon tomorrow.

          By the way, when I plan to exit the cruise phase to consolidation for a break (one week). To spend time with my family for christmas. I don’t feel that I will be ready for eating two slices of bread that might trigger me to binge. I wonder if I can upper my oatbran intake up to 4x tbsp instead of eating two slices of bread a day?

          Thanks

          Jasmin

          • Amber on November 28, 2013

            Hi Jasmin

            You will be a controlled period of non-dieting, if you think that replacing the bread with additional oat bran will help you stay in control of your eating that is what I’d recommend. Dr Dukan would probably not agree!

            Best wishes

            Amber:)

    • Amber on November 27, 2013

      Hi Jasmin

      That must have tasted a little different – I think I’ll be sticking to cinnamon myself. Flavourings like Dr Oetker’s quite often contain oil so if you were following the diet very strictly it would not be allowed. If you do decide to use them it would be a good idea to use them sparingly. The Bournville cocoa powder isn’t fat reduced but as a work around you could have one teaspoon as two tolerated items.

      Best wishes

      Amber:)

      • Jasmin on November 29, 2013

        I want to tell you that I tried lemon for my mug muffin with goji berries. It tastes sooo delicious! but I used version 1 with a bit add-on of wheat bran and one teaspoon of greek yogurt and three stevia packets, It is really moist and perfect way to start my day or end of the day 🙂

        • Amber on November 30, 2013

          Hi Jasmin

          I would have never thought of trying that combination but it sounds perfect.

          Take care

          Amber:)x

  • Clair chan on November 9, 2013

    Hi amber thanks for replying about the cocoa I’ve ordered some so will wait for that . My weight is slipping down again after the one pound gain so I’m happy about that . Thanks so much for all your continued help .

  • Dana on November 7, 2013

    Hello amber..
    I want to thank you, I tried version 3 today and added a little bit of cinnamon to give it a flavor and it was good, but it had an eggy taste too, do u think I should reduce the amount of eggs used or what should I do to prevent this next time?

    • Amber on November 7, 2013

      Hi Dana

      How about trying to use just egg white?

      Please let me know if this helps.

      Good luck!

      Amber:)

      • Dana on November 8, 2013

        Thanks for replying Amber..
        I will try it today

      • Dana on November 9, 2013

        Hi Amber..
        I tried using only the whites but the result was not good, the muffin kept coming out of the mug and spreading everywhere and even when I tried again it didn’t have the consistency of the previous one with the whole egg, so I guess maybe it’s the yolk the gives it that consistency.
        And I want to ask you about cocoa powder, can I use during the cruise phase and what are the rules for using it?

        • Amber on November 9, 2013

          Hi Dana

          How many egg whites did you use?

          The cocoa powder is allowed from the Cruise phase. It is a tolerated item and one teaspoon equals one of the two daily tolerated items.

          Best wishes

          Amber:)

          • Dana on November 9, 2013

            Hi Amber..
            I used only one egg white? Should I use more?

          • Amber on November 9, 2013

            Hi Dana

            No, one was the right number to use. I was just a little confused by the fact you said egg whites in your post and the fact you’d said it had kept coming out of the mug. I’d had visions of you using 2 or even 3. LOL!

            Best wishes

            Amber:)

  • Ruth on October 6, 2013

    Haven’t a sweet tooth just finished Attack, can I use Marmite on the pancakes.

    • Amber on October 6, 2013

      Hi Ruth

      Yes you can.

      Best wishes

      Amber:)

  • Annemay on May 9, 2013

    Hi Amber,

    Just wondering are all flavourings ok? i bought baking flourings (rum, orange, vanilla, almond lemon and butter and vanilla. i see in the ingredients they have vegetable oil so is this ok? i’m on cruise

    • Amber on May 10, 2013

      Hi Annemay

      These will be fine to use as you only use a few drops of these flavourings and you are allowed up to one teaspoon of oil per day.

      Best wishes

      Amber:)

  • Anna on April 29, 2013

    Tried this today, love it! Made one with some allspice 🙂 needs a little bit more next time, but works well and smells gorgeous!

    Can’t wait to try again tomorrow!

    • Amber on April 29, 2013

      🙂

      Amber:)

  • Jillie on December 2, 2012

    Which one is your favorite?

    • Amber on December 2, 2012

      I like the first one:)

      Amber:)

  • lilly on October 13, 2012

    That’s great, thank you – will give this ago

  • Mal on October 6, 2012

    Brilliant 😉

  • Dukan Diet Recipes – Five Recipes for Dukan Muffin in a Mug … | Dukan Diet Recipes on June 26, 2012

    Instant Dukan Muffins – great idea!

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