RECIPES

Quick and Easy Chocolate Walnut Mug Brownie

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Total Time:

5min

Cook Time:

1min

Prep Time:

4min

Nutritional Highlights (per serving)

See Full

360
Calories
16 g
Total Fat
56 g
Total Carbs
7 g
Protein
330 mg
Sodium

When you’re craving a brownie and you need it now – this quick and easy mug brownie will satisfy. It’s made with a few pantry staples and heart-healthy California avocado instead of butter. The best part – it cooks in about one minute in the microwave. Serve with a scoop of ice cream if desired, and a cup of tea or a glass of milk to drink.

Ingredients

Serves: 1
1/4    ripe, Fresh California Avocado, seeded, peeled and mashed
Tbsp.  almond milk (or any kind of milk)
1/8  tsp.  salt
1/2  tsp.  vanilla extract
Tbsp.  sugar
Tbsp.  flour
Tbsp.  unsweetened cocoa powder
Tbsp.  chopped walnuts

As with all fruits and vegetables, wash avocados before cutting. Check out our tips for how to choose and use California Avocados

Instructions

  1. In a small bowl, using a fork, mash together the avocado, milk, salt, and vanilla extract until smooth and no avocado chunks remain.
  2. Stir in the sugar, flour, cocoa powder and walnuts and mix well.
  3. Pour the batter into a 10-ounce or 12-ounce mug. It will be thick.
  4. Microwave on high for about 1 minute and 10 seconds or until the top is no longer shiny and glossy.

Note: Microwaves will vary, so set it for 1 minute and check to see if the center is still too soft. Since there are no eggs in this brownie, it’s OK to eat it soft/undercooked if desired.

Serving Suggestion: If desired, you may omit the walnuts; if you have them, stir a handful of dark chocolate chips into the batter.

Beverage Pairing: Tea or milk.

Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.

NUTRITION INFORMATION
PER SERVING
Calories 360
Total Fat 16 g
Trans Fat 0 g
Saturated Fat 2.5 g
Monounsaturated Fat 7 g
Polyunsaturated Fat 4.5 g
Total Carbs 56 g
Dietary Fiber 9 g
Total Sugar 26 g
Protein 7 g
Cholesterol 0 mg
Sodium 330 mg
Potassium 545 mg

Vitamin A 25 mcg; Vitamin C 5 mg; Calcium 129 mg; Iron 3 mg; Vitamin D 0 mcg; Folate 130 mcg; Omega 3 Fatty Acid 0.74 g

 

% Daily Value*: Vitamin A 2%; Vitamin C 6%; Calcium 10%; Iron 15 %; Vitamin D 0%

*Percent Daily Values are based on a 2,000 Calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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Anne Danahy

Anne Danahy is a registered dietitian and freelance nutrition and health content writer. She writes the food and nutrition blog Craving Something Healthy, and she published the Mediterranean Diet for Two Cookbook in April 2020. Anne specializes in chronic disease prevention, wellness, and healthy aging. She believes living well begins with eating well, and she promotes a balanced diet of low glycemic index foods, lots of plants, and everything in moderation sprinkled in. Anne enjoys helping others make sense of the latest nutrition research and get it onto their plates in the most delicious way possible.

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