If you miss bread, give this slick trick a try with my Low Carb Bread in a Mug. It’s great for sandwiches and toast!
Going Low Carb And Gluten Free Means No More Delicious, Yeasty, Bread-y Bread.
I’m sorry, but there just isn’t a gluten free alternative that EXACTLY matches the taste and texture of a good ole loaf of wheat bread. There are many recipes out there that come close, but that’s it.
Close is not. quite. it.
Then there’s any one of many variations of Bread in a Mug. Still close, but not quite it. But, I’ve got a secret to make it closer to that bread we love and miss.
Low Carb Bread In A Mug Can Be Tricky, But I’ve Got A Solution For You.
Most gluten-free breads are made with things like rice flour and other high-glycemic wheat flour alternatives. While they are gluten-free, these flours are more likely to spike your blood sugar.
I don’t think there even is such a thing as commercially made low-carb gluten-free bread. Thankfully, there are healthy, low-carb flour alternatives!
Use these “flours” for a super easy, low-carb, low-glycemic and gluten-free bread that you can whip up in no time.
If you read my post on How to Make an Egg White Omelette That Looks Like the Real Thing then you probably want to know what that slick trick is that I mentioned regarding nutritional yeast.
What if I told you that adding some “nooch” or “hippie dust” (nutritional yeast) will make fabulous, low carb, gluten free bread in a mug that has that yeasty, bread-y aroma you are missing?
Oh yes…you can!
Make Your Own Sandwich Bread!
You can make it in a mug, or if you have a squarish dish that is about the size of a slice of bread, like my favorite Corningware Etch dish, then you can make…wait for it…
Sandwich bread in a mug! Get out of town! I kid you not. I would not kid about something as serious as gluten-free-low-carb-low-glycemic-bread-that-you-can-make-in-minutes. Nope. Not my style.
Microwave Or Oven Bake?
Don’t like to use a microwave? You can bake your bread in a mug in the oven at 350 for 12-16 minutes or until baked through. If microwaves don’t bother you, then nuke it on high for one to one and a half minutes.
I’ve found that if you use coconut flour, it tends to take a little longer, especially if you’re making this in a mug. You can also cook this up in a waffle iron if you’re feeling a little fun.
In a moment you’ll have a healthy, high-fiber, gluten-free, low-carb, low-glycemic almost bready bread. You should detect a hint of bready-ness, thanks to the nutritional yeast.
Let it cool a bit and remove from the mug or dish. Slice and butter that yummy bread. Fill it with your favorite sandwich fillings. Toast it! Enjoy the moment.
Trim Healthy Mamas Take Note:
This is an S style bread. It is also pretty high in protein, coming in at a little over 16 grams. It has 4.6 grams of NET carbs and 16.1 grams of fat. You could easily eat half for one meal and save the other half for another if you’re wanting a lighter S style meal or snack.
We don’t have to count calories on this plan, and in an S style setting we don’t have to count fat grams either, but if you’re needing to keep your fat a little lower keep this in mind.
What’s This Trim Healthy Mama Thing?
The Trim Healthy Mama plan is a balanced, healthy, low-glycemic lifestyle. We don’t count points or calories, but eat sensibly following some simple guidelines. Only foods that are not good for you anyway are not on-plan.
We have food freedom!
I love the freedom of not having to track every single thing on this amazing lifestyle! If you’re tired of tracking every single thing every single day, why not join us in this Food Freedom we’ve found? You can get the new and improved Trim Healthy Mama plan book from my affiliate partner.
Bread in A Mug (With A Secret) | THM S, Low Carb
Missing regular bread? The secret ingredient in this easy, gluten free Bread in a Mug will make it more like real, yeasty bread. Trim Healthy Mama friendly, too! Perfect for toasting and sandwiches.
- 1 egg
- 1 tablespoon almond flour
- 1 tablespoon golden flax meal
- 1 tablespoon coconut flour
- 1 to 2 tablespoons nutritional yeast
- 1/2 teaspoon baking powder
- Pinch of mineral or sea salt
- 1 teaspoon butter or coconut oil
- 1 to 2 tablespoons of water, more or less as needed
- Scramble egg lightly in a mug or dish, you may want to spray with nonstick spray or grease with butter first.
- Add remaining ingredients and mix well.
- Add water if needed to achieve a muffin batter like consistency - coconut flour is very absorbent, let the batter sit a few minutes and see if you need more liquid.
- Microwave on high for one minute to one and a half minutes. I find it takes a bit longer using coconut flour.
- If you prefer not to use a microwave, bake in a preheated 350 degree oven for 10-15 minutes or until cooked through.
- Shake the mug a little or use a butter knife to run around the edge of the bread and it should just pop right out. Let it cool a bit and enjoy!
As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.
Nutrition Information:Yield: 1 Serving Size: 1 bread
Amount Per Serving: Calories: 397Total Fat: 31gSaturated Fat: 17gTrans Fat: 0gUnsaturated Fat: 12gCholesterol: 196mgSodium: 496mgCarbohydrates: 15gFiber: 8gSugar: 2gProtein: 18g
Nutrition information is approximate and based on the best knowledge available at the time of recipe publication. Your results may vary due to differences in ingredients.
Like this recipe? You’re not alone! Be sure to pin this to your favorite Pinterest boards!
Rachel L. says
Dawn Yoder. I am a newbie to THM and trying to find recipes my 34 yr old daughter can make on the way out to school every day. Your recipe looks promising. What type of Natural Yeast do you use? Also, can it be made in advance, maybe the night before? And will it be fresh tasting? She loves and needs her carbs at 6 AM because she does not get a break until after 10 AM to have a snack.
I enjoyed what you wrote and look forward to hearing from you.
Hi Rachel! Thanks so much for stopping by! This particular recipe does not have activate yeast (the kind you use for baking breads). I add nutritional yeast because it gives it a bit of a yeasty aroma and flavor and makes it seem more like real bread. Nutritional yeast is deactivated yeast, but contains many beneficial nutrients such as B vitamins, protein and magnesium. Many vegans and vegetarians use it to replace cheese.
Since this is a grain-free, nut- and flax-based “bread” it is naturally low in carbs. If your daughter isn’t doing THM with you and needs actual carbs in the morning, this would not be the recipe for her.
I have not made it in advance so I can’t say how well that would work, but I would think that if you made it the night before and kept it in an air tight container in the fridge, it would most likely be OK. I’d love to hear how it turns out for you if you try it!
Lizzie M. says
Thanks for this interesting post. I’m curious about the recipe and I’ll try it! Did you make it in a standard sized coffee mug (8-10oz)?
I have made it in a regular coffee mug. I also have a small, square dish that I like to use for when I want a sandwich because the shape is better. It comes out just the right thickness to slice in half. You can also use a waffle iron!
Thanks so much for stopping by! I hope you like it 🙂
This looks great! I have an almond allergy, do you know how much coconut flour I would use if I replaced the almond flour? Thanks!!
Hi Kathryn! (great name, btw…my mom spells hers just like you do!). Coconut flour is very absorbent, and in my experience, tends to end up being kind of dry if you use too much. You could increase the flax to 2 Tbs and keep the coconut flour at 1 Tbs. Let me know how it turns out, and thanks so much for stopping by!
Hi Dawn! I just had this bread (your recipe) for breakfast and I must say it was awesome. I am new to THM and was really missing that bread consistency; this recipe delivers, held up under my runny fried egg. This twist on THM recipe really works. I appreciate you sharing. Blessings to you.
Thanks Ellie! I’m so glad you liked it. I know what you mean about missing bread! Thanks so much for stopping by and lettong me know how out turned out for you!
I don’t understand what nooch is.
Hi Jenny! Thanks for stopping by! Nooch is a short way to to say nutritional yeast. It is a deactivated yeast (as opposed to activated yeast that makes breads rise) that is full of nutritional benefits. It has a kind of yeasty aroma and flavor which is another reason I add it to this recipe. Makes it more like bread to me. Plus the benefits of protein, fiber and B vitamins.
Thank you! I have some of that in my cabinet, but wasn’t aware of the nickname.
You’re welcome! You’re not the only one…and I forget that not everyone knows what “nooch” means. It’s easier to type lol. I’ve also heard it called Hippie Dust, that one is fun!
Hi! I’ve been adding “Nooch” to mine for a while, with the same thought – it tastes more like bread! I like the idea of using some coconut flour, too, for a smoother texture. Can’t wait to try it. Thanks for sharing, I’m Pinning it, too.
Hi Jeanette! Thanks for stopping by! What can I say…great minds think a like, right? 😉 I’m glad to see I’m not the only one who thinks adding nooch makes it more like “real” bread! Hope you like this version, come back and let me know how it turns out for you, and thanks for pinning!
Jan Jones says
I can’t wait to try this!! I tried adding regular yeast to a low carb bread recipe and it was disgusting!! I never thought of nutritional yeast. I have some, so I plan to make this today. Thanks!
Hi Jan, thanks for stopping by! Oh my, that does sound unpleasant! I hope you like the nutritional yeast better! I love it myself, and put it in lots of things. Some people don’t care for the taste at all, so if you’ve never had it before you may need to play around with the amount to get it to taste like you like.
Hi Dawn, is this an S on THM? or an E?
This would be an S on THM because of the egg.
I pinned this recipe awhile back, planning to choose it as my #1 bread option when ready to dive head-first into THM (which I did on 3/1/15). I tried it last night and enjoyed it toasted and buttered with pork chops and veggies. It held it’s shape very nicely w/o being spongy or crumbly. I like it SO MUCH that I mixed up the dry ingredients before bed and this morning, just before walking out the door, whipped up some sandwich bread for my day, letting it cool in the car, bagged it and will slice it at lunchtime. HOW EASY, and deliciously savory! This is going to be such a yummy ham/turkey/mayo/cheese/lettuce/tomato sandwich, my mouth is watering just thinking about it! Bread was the hardest to think of giving up and you’ve saved the day!! Thank you!
Hi Alicia! Thank you so much for your kind words…they made MY day! I’m glad my little recipe made such a big difference for you as you embark on your THM journey. I wish you well and good health, it’s a great way to eat!
Zoe Metcalf says
Dawn, because this includes an egg, does that make this an “S” item that you would pair with S meals? I am still trying to wrap my head around this program! Thanks!
Yes, it would be an S. There’s a lot to get a handle on at first but before you know it you don’t even have to think about it much. And you find yourself thinking, when scrolling through FB or Pinteres, “you can’t eat THAT together…too many (carbs) (fats)!” Lol. I’m not sure if it could be made for an E, I’ll have to look into that. Thanks for stopping by and the good idea!
I make this bread and all the “anything” in a mug with either Eggbeaters or powdered eggs. The texture and taste are the same minus the fat from the egg yolk. I use it as an E sometimes too.
I love that you have a single serving bread recipe, and it’s easy & fast to whip up too. First and foremost, forgive me as I sincerely do not mean to offend you but, I’m not sure how this fits into the Trim Healthy Mama (granted today is my first time hearing this term, forgive my ignorance, am assuming healthy lower calorie version of foods are encouraged?), since this piece of bread is high in calories compared to other GF breads out there.
I know for one, Glutino brand is only 80 calories per piece with 11g carbs. This bread in the mug is 322 calories, with also around 11g carbs (calories if I were to use 2 tbsp of nooch).
That is a good question for sure. Trim Healthy Mama is not concerned with calories as much as properly combining fats and carbs. That’s not to say we can just go hog wild and eat 5000 calories a day. Personally, if I had to count calories I’d go nuts and quit so this way of “dieting” is perfect for me.
The gluten free breads such as Glutino contain ingredients that are not recommended for the Trim Healthy Mama plan.
My recipe may have 11g of total carbs, but when you subtract the fiber your net carbs are much lower. The NET carbs are what affect your blood sugar, and keeping blood sugar stable is key to losing and maintaining weight loss on Trim Healthy Mama. I encourage you to visit to learn more about the plan and read the amazing testimonies people have shared. This way of eating may not work for everyone, but it has worked very well for me. I am now only 25 pounds or so from my goal weight, something I never thought I’d see!
I’ll have to update the post with nutritional information, thanks for the reminder!
Since starting THM in February, I was REALLY missing my bread….then I found BIM. I’ve just recently discovered Nooch myself! I’m excited to try your tweak with the Nooch and coconut flour. Another big plus with adding the Nooch is the protein it packs in…which is super helpful in keeping me satisfied longer. Thanks for the recipe.
You’re so welcome, Mary! I so know what you mean about missing bread! Hope you enjoy it and thanks for stopping by!
Dawn, I just made your BIM and it is great. But — somehow it just seems like a bread for sandwiches only. Have you ever made it with sweetener? It seems kind of weird to put jelly and stuff on but is a great sandwich bread. I’m wondering if the nooch would be weird with sweet stuff. I could always try it — not sure how much sweetener — wondering if you have tried to make a sweet bread.
I’m glad you like my BIM. I have not made it with sweetener or put jelly on it (I’m not a huge fan of jelly on bread, in general). But that is an idea worth exploring for sure! I’ll put it on my list 🙂 Thanks for stopping by!
I just made this bread. I forgot the water, I was rushing. It is still yummy. I think my micro is fast so maybe 15 secs less cooking, I love the taste and I love that it is S bread so a little butter on the hot bread is ok on plan and so yummy
Hi Catharine! Glad to know it came out ok even though you forgot the water! I often forget the coconut oil in the mug recipes myself.
So glad you liked it! It’s not quite the same as a piece of homemade bread right from the oven but you’re right – it’s on plan and yummy with butter!
Thanks for stopping by!
Do you know the nutritional values of this recipe?
Hi Katie! I do not know the nutritional values off hand but you can plug the ingredients into this calculator: . I will try to include nutritional information in recipes, I know they are very helpful! Thanks for stopping by!
hi, I a new to thm and recently bought the thm baking blend. How would I use that in this recipe?
Hi Megan, and so glad to hear you’re giving THM a try! I have not used the Baking Blend yet, so I really don’t know how to advise you to use it in this recipe. I do want to try it sometime, and this is one recipe I will be sure to play around with to see how it works! If you do try it I’d love to hear what works for you. Thanks for stopping by!
I definitely prefer the texture of the baking blend in -IM recipes. The first time I tried it, my hubby couldn’t believe it was on plan because the texture was amazing.
I just replace the flour/meal called for in the recipe with the baking blend (in this case you’d use 3 Tbsp baking blend in lieu of the flax, coconut, and almond floors called for. I’m excited to try it tomorrow once I get some eggs. 🙂
The Baking Blend is amazing! It’s not really in my budget at the moment but when I can buy it I will. A sweet friend of mine shared some with me and I really liked it.
Thanks so much for the tip about adding the nooch to the BIM!! I used just one flat TBS of the nooch, and the recipe turned out fantastic. I was in a hurry this morning so I just nuked it for a little over a minute and the texture still turned out pretty breadlike. Not too spongy or tough. I can’t wait to make it in the oven, I bet it’ll be AH-MAAAAZINNNNG!!!
Oh, and because I am super lazy and intimidated by long ingredient lists, I tried the THM baking blend instead of the almond and coconut and flax meal. I just used 3 TBS of baking blend instead. I also skipped adding the coconut oil and water, too.
After just over a minute in the microwave, I split the bread, buttered both halves (I hope that since I skipped adding the coconut oil/butter IN the recipe, using butter ON the bread isn’t over-doing the fat…?) and made a fried egg sammich. Yum freakin’ YUM!!! So delicious!!! I am so thrilled to have this in my “S” breakfast arsenal!!! Thanks again, so much!!! ~d
I’m so glad you love it so much! The nice thing about S meals, unless you’re eating like a stick of butter it’s hard to really overdo the fats. I think what you made sounds fine…and super delish, thanks for stopping by and sharing!
Hi, I just entered the information into Calorie Count to figure out the nutritional content…..the net carbs were 6. Does this mean this is a crossover since it’s over the 5 g carbs for an S?
Hhhmmm…I suppose technically it would. I will need to tweak this a bit to keep those carbs in line. Thanks so much for pointing that out!
Robin Reneau says
It’s 10 grams of carbs for S meals right, not 5? I think it’s only 5 grams fat for E meals that you were thinking about.
Hi Robin, thanks for the question!
You are absolutely correct on those numbers. However, I wasn’t confusing S and E but rather just stating that since the whole thing has 16 grams of fat you could split it up between two meals if you want something lighter in fat, such as if you’re already having a fatty roast or something in your meal. I can see how it’s worded could seem confusing, I’ll change that to make it more clear. Thanks for stopping by!
I can’t have yeast. Can this bread be made without the yeast?
Absolutely! It changes the flavor a bit but it’s not necessary to make this. Thanks for stopping by and for the question!
Teresa Sewell says
My name is Teresa Sewell and I would like to know if you can tell me which stores sell nutritional yeast I have looked at several locations in my area and have been unable to find it. Thanks for the info.
Hi Teresa! I find nutritional yeast at a local health food store that sells it in bulk. I know Bob’s Red Mill has it so if a store carries Bob’s products it would probably be in with their products. I haven’t seen it in my local stores, though, but I’m sure some stores somewhere would have it. I’m not sure if Bob’s website would be able to tell you which retailers carry it, but you coukd try that.
This bread is so delicious!!! Thanks so much for posting.
Mary Fultz says
TY so, so much for this delicious recipe…I JUST made it and put salami, butter & mustard on it for a little sandwich. *Can you tell me how many carbs are in this mug bread? Pro. & fat content would be great to know too, as I am trying to track. TY again!
I love to use the recipe calculator at Spark People, here’s the link for future reference: https://recipes.sparkpeople.com/recipe-calculator.asp
This recipe has 4.6g NET carbs, 16.3g protein and 16.1g fat. I’m so glad you liked it! Thanks for stopping by and letting me know.
Just made one of these and it is sooo good! Since I had a large can of egg powder to use, I decided to use it to make a batch mix. All I will need to add to my mix is 1/4 c water and 1 tsp oil anytime I want a real bun/bread. Thank you so much.
So glad you like this recipe!! Thanks for sharing your tips, too…great idea!
I haven’t made bread in a mug in over a year. I used to make it several times a week and kinda got burned out.
Seeing this on FB is making me crave them. I think I will make one today. They work great for grilled cheese.. yum!
Chrissy Owens says
I just made this tonight and loved it! I’m wondering if this can be stored in the fridge for a few days? Could I make some in advance for lunches, or would moisture be a problem? I made mine in a glass pie pan and it came out like a yummy wrap and I think this will absolutely replace my low carb tortillas from now on. Thank you!
Hi Chrissy! I’m so glad you love this recipe. I store mine in the fridge with no problems. Of course they get eaten pretty quickly around here so I don’t have them more than a day or two!
Made this today…loved it. Baked it in a square creme brulee dish…just the right size for sandwich bread. I plan on making up baggies with the dry ingredients all measured out…with instructions for adding the wet ingredients on the outside. That way I can just grab one bag. Thanks for the recipe!
So glad you loved this recipe! Great idea for making up the mix ahead of time, too…thanks for sharing!
Melissa Boggs says
This is definitely our favorite BIM recipe yet!! I am celiac and my five year old son is a type 1 diabetic, so we have been all gluten free, low carbing it… lots of meats and veggies. Sometimes, it’s just so much easier to not get burnt out on that if you have a yummy bread to stick those meats and veggies between! ! I may have missed someone else commenting about doubling, etc, but I wanted to add to the discussion that I made this recipe x6 and baked it in a glass 9×13 dish for 16 minutes, for 6 perfect sandwich portions. Actually, I did that twice 🙂 Totally replicable success! Can’t wait for my hubby to get home so we can make our lunch with them! The double batch trial from this morning already tells me the children and I give it all thumbs up! Thanks again!
You baked it in an oven or in the microwave? If in the oven, what temp? I’m trying to figure out how to make bigger batches.
Dawn Yoder says
I would imagine she baked it in the oven. You’d have to have a pretty big microwave to get a 9 x 13 pan in there I’d think!
Dawn Yoder says
Hi Melissa! I somehow missed your comment, I’m so sorry! I’m so glad this recipe works so well for you and your son! Thank you for sharing your big-batch tweaks, too. That is brilliant and I’m so glad it worked!
Wonderful bread! So easy and tasty.
Elizabeth (Klein) Popescu says
This looks like a good recipe for me. I am tweaking my diet to be totally gluten-free! Hard with the breads as my grandfather was a bread baker, and so am I! I have altered a Pecan Brown Bread recipe to gluten-free by substituting almond meal flour & all-purpose gf flour, along with the corn meal. Comes out great! but is a bit high in calories! I my look into your method of dieting, as I continue to work on my weight and other health issues. Thanks for your site.
Hi Elizabeth, thanks for stopping by! I know what you mean about the bread…my grandma taught me how to make bread and there’s nothing more delicious than a warm slice of bread with butter. Except maybe good health! Many people (including men) have found success with the THM lifestyle. I think it’s a very balanced way to eat, and that’s important. I’m happy to help answer any questions you have, and the support groups on face are a great source of help too. Hope you give it a try!
Dawn, this looks delish, and I can’t wait to try it! Thanks for shaing. I have a question though, in the blog post you say to increase the almond meal if not using coconut flour. There is almond meal in the picture, I believe, but I don’t see it listed in the ingredients for the recipe. How much almond flour/meal is in the recipe? And if it’s there, I apologize. Thank you again! So looking forward to some toast this morning.
Thanks so much for pointing that out, I will fix it right now. It is 1 tablespoon. I am converting all my recipes to a new format and something must have happened during the process. Hope you enjoy it! If you like rye bread, check out my Low Carb Mock Rye Bread too. I used this bread in a mug recipe as its base. Thanks for stopping by and for catching that error! Reallly appreciate it, this is one of my most popular posts, and it won’t be too popular with new people if it doesn’t turn out correctly.