Gluten Free Oat Muffin Mug Recipe (or Sorghum) Allergen-Free, Sugar-Free & Low-Histamine

Without the use of added starch, gum, dairy, or egg, this gluten free oat muffin mug recipe tastes amazing! You can even make this sugar-free (see photo)! You would have never guessed that it was made in a microwave. Most microwaved mug cakes and muffins are quite gummy. Not this one! Make it in a number of various flavors and add whatever you wish from nuts to seeds and raisins to other dried fruit. Chopped chocolate or fresh apples or berries are also a wonderful option. Have fun and be creative!

The above photo shows the sugar-free apple & walnut version.

Watch the video! You’ll see the cinnamon-maple version.

My Gluten-Eating Husband’s Favorite:

My husband loves the maple raisin and cinnamon version. His favorite flavors are cinnamon and raisin, but he really enjoys the added maple syrup.

Low-Histamine Diet:

If you’re on a low-histamine diet, use the vanilla stevia and dairy-free milk version. Then add in chopped apples or whatever you can tolerate.

Make in Advance for Breakfast:

While you can easily microwave this muffin in advance and wrap in plastic wrap, there is a solution in making a warm, fresh muffin. Just add the wet ingredients to a mug and refrigerate if it contains dairy. Then add the dry ingredients to a plastic sandwich baggie. Then just combine them. You can make it in 1 minute, slice and add butter. Maybe even grab some fruit and be out the door.

Gluten Free Apple Oat Muffin Mug Recipe (or Sorghum) Allergen-Free, Sugar-Free & Low-Histamine

Prep Time: 5 minutes

Cook Time: 1 minute

Total Time: 6 minutes

Yield: Makes 1 muffin

Gluten Free Apple Oat Muffin Mug Recipe (or Sorghum) Allergen-Free, Sugar-Free & Low-Histamine

When you're in a hurry or don't want to heat up your house with an oven, make this easy and delicious healthy snack!


  • 1/3 cup certified gluten free oat flour (GF Harvest) (30g) (or sorghum flour + add 1/2 teaspoon additional oil)
  • 1 teaspoon flaxseed meal
  • 1/2 teaspoon gluten free baking powder (Rumford) (1g)
  • 1 shake of salt (optional)
  • 2 tablespoons unsweetened applesauce (35g)
  • 1 tablespoon (3 tsp)  Homemade Oat Milk or milk of choice (15g)
  • 1/2 teaspoon neutral-flavored oil*
  • 10 drops alcohol-free vanilla stevia
  • 1 to 1-1/2 tablespoons chopped nuts or apples, blueberries, raisins, chopped dried fruit**, or chopped chocolate***


  1. Oil an 8 - 10-ounce mug.
  2. Using a fork or small whisk, in a bowl, combine the oat flour, flaxseed meal, baking powder, and salt.
  3. Add the applesauce, oil, and milk, and vanilla stevia or vanilla, if using, stir to combine. Immediately scape into the mug.
  4. Microwave on high 1 minute, based upon a 1200 watt microwave.
  5. If using vanilla stevia version, you can Immediately remove the muffin from the mug. Then allow the muffin to cool for at least 2 minutes prior to serving. Butter or spread with whatever moist or creamy goodness you desire.


Cinnamon Variation: Add 1/4 teaspoon cinnamon to the dry ingredients.

Maple Variation: Replace 1 teaspoon milk with pure maple syrup and omit the vanilla stevia. Then add 1/8 teaspoon pure vanilla.

*While the oil creates a tender cake, it may be omitted if necessary, e.g., on a low-fat diet.

**Depending on where you live, be cautious that gluten flour was not used to keep dried fruit from sticking to each other. Using the flaxseed meal gives it a tiny bit of chewiness.

***Use a high-quality chocolate like Hershey's or better, not chocolate chips like Nestle's. The chips may burn in the microwave.

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