Today I’m sharing my new gluten-free Mug Pancake recipe with you. This recipe was totally a spur-of-the-moment creation.
Yesterday morning I had a craving for something “oaty.” I can tolerate oat flour (certified gluten-free oat flour that’s made from purity protocol oats; check this list for the oat products labeled gluten free that are actually safe) far better than I can tolerate oats themselves (although I love them in recipes like this one), so I indulge in something “oaty” from time to time. Update (10/17/23): I have successfully made this recipe substituting blanched finely ground almond flour for the oat flour.
UPDATE: On April 4, 2023, Gluten-Free Watchdog issued a new statement, Gluten-Free Watchdog Cannot Recommend Any Brand of Gluten-Free Oats. Read the full statement here. This statement was followed by details on recent testing results of gluten-free products that contain oats., which showed 30% of the labeled gluten-free oat products tested contained quantifiable gluten.
This statement was followed by details on recent testing results of gluten-free products that contain oats, which showed 30% of the labeled gluten-free oat products tested contained quantifiable gluten. I’m not eating any oats and I urge all of my readers who eat gluten free for medical reasons to also abstain.
I thought of making one of my 3-Minute Microwave Chocolate Cakes just subbing in oat flour for the flour required. But because I had just made Ali’s (Nourishing Meals) fantastic flourless Chocolate Walnut Brownies, which are sweetened with maple syrup, heavenly maple syrup was still on my brain.
Well, it didn’t take much for me to go from maple syrup and oat flour to creating this Gluten-Free Mug Pancake.
My very first attempt with two tablespoons of butter created a great texture and pancake taste, but I was aiming for a slightly lighter pancake.
My second attempt made with another tablespoon of butter added and a wee bit more baking soda was a winner as far as a lighter, slightly spongier pancake, but interestingly enough, it didn’t rise as high as the first version. I guess that was because of the additional weight of the butter. However, both versions are winners!
Just smelling your mug pancake while it’s cooking will make you happy. But eating it will bring you pure joy! (If you’re a pancake lover, of course.)
You could probably even share your mug pancake with a loved one—using the method where each of you has a spoon in hand—but, honestly, you probably won’t want to!
Some of you will ask about egg substitutes. I have only tried this recipe using applesauce as an egg replacer and while the results made for a delicious oatmeal-type treat, it was not a pancake.
I believe a flax gel egg, chia gel egg, or commercial egg replacer would be your best bet if you need an egg-free version.
Please know that I also have not made this recipe using other sweeteners yet. However, I believe that honey or agave nectar would make a great substitute for the maple syrup.
I did try making this recipe with only gluten-free all-purpose flour, omitting the oat flour. The result was a “cakey” type treat, but not a pancake. I suspect this recipe will work just fine if you substitute a heartier ingredient like quinoa flakes for the oat flour.
Overall my sense is that this recipe will be a forgiving one that you’ll be able to tweak to your own needs fairly easily, but I just haven’t had time to try all the iterations.
Please report back on what works and what doesn’t, so all your gluten-free buddies will benefit from your recipe experimentation!
UPDATE: For those who don’t use a microwave oven, gfe reader Kelly shared that she’s “been doing some muffin-in-a-mug recipes in my toaster oven at 350F for 15 min in one of those glass custard cups.” I’m sure individual mug pancakes would work in a conventional oven, too, either using glass custard cups or ramekins (although when baked in the latter, the cooking time would most likely increase a bit due to the thickness of the ramekins).
More Gluten-Free Breakfast Ideas
~ Volcano Pancake (Oven Recipe)
Gluten-Free Mug Pancake Recipe
- 2-3 tbsp butter (dairy or non-dairy)
- 2 tbsp certified gluten-free oat flour (made from oats that are both certified gluten free and purity protocol oats) OR blanched finely ground almond flour (such as Wellbee's or Honeyville)
- 2 tbsp gluten-free all-purpose flour mix (I use my Best Two-Ingredient Gluten-Free Flour Mix)
- heaping ¼ tsp baking soda
- 3 tbsp maple syrup, plus additional for topping
- 1 large (or extra large) egg
- 3 tbsp milk (dairy or non-dairy)
- Add butter to large mug. Microwave on HIGH for 20 to 30 seconds until melted.
- Remove mug and let butter cool slightly.
- Add oat flour (or blanched almond flour), gluten-free all-purpose flour, and baking soda. Stir well.
- Add maple syrup, egg, and milk. Stir well.
- Cook on HIGH for 3 minutes.
- Let sit in microwave for another minute or two.
- Drizzle some additional maple syrup over your mug pancake before eating. Enjoy!
If you wish to use oat flour in this recipe and have certified gluten-free purity protocol oats, you can process them into oat flour using your food processor or spice grinder.
Your Mug Pancake will rise very high while baking, with some of the batter possibly running over the side of the mug, but then the batter will settle back down.
For those who don't use a microwave oven, gfe reader Kelly shared that she's "been doing some muffin in a mug recipes in my toaster oven at 350F for 15 min in one of those glass custard cups." I'm sure individual mug pancakes would work in a conventional oven, too, either using glass custard cups or ramekins (although when baked in the latter, the cooking time would most likely increase a bit due to the thickness of the ramekins).
Originally published June 7, 2013; updated October 17, 2023.