Low-FODMAP 5 Minute Peanut Butter & Jelly Mug Cake; Gluten-free, Dairy-free

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Low-FODMAP Mug Cakes are an ideal recipe for a simple and delicious treat.  I am a HUGE peanut butter fan and this low-FODMAP 5- Minute (Microwave) PB & J Mug Cake does not disappoint!

Moist and delicious, this low-FODMAP Peanut Butter Mug Cake has the perfect partner in my low-FODMAP raspberry coulis.  I love my low-FODMAP coulis since it makes an easy swirl in the batter.  And it tastes sensational.

Yes, I know.  Technically raspberry coulis it isn’t really ‘jelly’.  But calling this a low-FODMAP Peanut Butter & Raspberry Coulis mug cake didn’t sound nearly as catchy!

Feel free to substitute your favorite low-FODMAP jam or jelly.  Or try dark chocolate chips! I love low-FODMAP Peanut Butter Mug Cake without any add ins too.

You may also want to try my low-FODMAP Chocolate Mug Cake and low-FODMAP Microwave Cobbler.  Or check out my blog for other IBS-friendly recipes, we have over 300 more low-FODMAP recipes.

Be healthy and happy,

Rachel Pauls, MD

Low-FODMAP 5 Minute Peanut Butter & Jelly Mug Cake; Gluten-free, Dairy-free

Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients

Serves 2

Prep time: 2 minutes

Cook time: 1 min to 1 min & 30 sec


  • 1 large egg
  • 3 tbsp low-FODMAP milk (such as lactose-free, or almond milk for dairy-free version)
  • 3 tbsp peanut butter (salted, or unsalted)
    • I use Organic Trader Joes- no added ingredients, just peanuts 🙂
  • 5 tbsp gluten-free Bisquick (for a copycat version, check out my low-FODMAP recipe swap blog)
  • 2 tbsp sugar
  • 1 tbsp low-FODMAP Raspberry Coulis or your preferred low-FODMAP Jam/Jelly
    • Or try 1 tbsp low-FODMAP Chocolate Chips for a different flavor!


  • Mix all ingredients well in a mug at least 12 oz. in size, except for low-FODMAP Coulis or Jam
  • Swirl in low-FODMAP Raspberry Coulis or your jelly/jam just before cooking
  • Microwave on high, approximately 1 to 1 & 1/2 minutes until dough is slightly firm in the middle
    • Microwave ovens vary so keep an eye on yours
    • It should not bubble over
    • Mine took 1 min 15 sec, but I like it a bit undercooked in the middle (plus it will continue to cook a little after removing)
  • Serve immediately…absolutely delicious!

Comments Rating 5 (2 reviews)

6 Responses

  1. Easy and tasty

    Another great mug recipe that is so easy and tasty. I used almond milk and organic strawberry jam and had to cook an extra 15-20 seconds. It came out light, fluffy, and delicious. Thank you!

    1. Thanks so much CRS!
      We love hearing about all the recipes you are enjoying! This is one of our favorites too ??

  2. Wow!!

    I’ve tried countless mug cakes over the years, they often hold me over but not completely satisfy cravings. Since I’ve had to switch to the low-FODMAP diet it’s been so hard to find anything I can eat that is good – but this was easy, the flavor was a 10/10! I used strawberry jam and microwaved it for 1 min 35 seconds, it was perfectly cooked through!

    1. M,
      Phenomenal! We are thrilled you enjoyed the mug cake 🙂
      We have a full list of low-FODMAP Microwave recipes for you to check out.
      You may be interested in our COOKBOOK available in the US, Canada, UK and Australia!
      THE LOW-FODMAP IBS SOLUTION PLAN & COOKBOOK will take you through the entire FODMAP journey and share more than 100 recipes that prep in 30 minutes or less! It also has a meal plan, grocery list and many more tips. Click here for details on the BEST low-FODMAP book available.
      Stay in touch please!

  3. I love these cake mug recipes. This was amazing! I made this vegan by using an egg substitute and it worked out great!!

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As an IBS-sufferer myself, I know how badly you want to feel healthy and happy. I’ve spent over a decade researching IBS and FODMAPs, and my recipes and guidance will help you succeed.

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