Introduction: Gluten Free Buttermilk Maple French Toast Protein Mug Cake

I really like the Microwave Kodiak Flapjack Cake Cups, they are good alternative to instant oatmeal to mix up breakfast at work. I especially like the Buttermilk and Maple flavor. It is essentially a form of mug cake but healthier and with protein.

It is not as good as a real flapjack off a griddle, but it is pretty tasty and very convenient for eating on the go.

Looking at the label the ingredients seem pretty straight forward: 100% whole grain wheat flour, 100% whole grain oat flour, Power Cakes Protein Blend (wheat protein isolate, whey protein isolate, milk protein isolate, egg whites), non-fat sweet cream buttermilk powder, brown sugar, leavening (monocalcium phosphate, sodium bicarbonate), sea salt.

Then add 1/4 cup cold water, stir and microwave for 1 minute.

So I decided to make my own gluten free version dry mix to take to work.

After numerous attempts I have yet to recreate the Kodiak Flapjack Cake Cup. It is harder than it looks to get that flapjack taste. However, I have made a couple good recipes and one of them being something that tastes like a healthy french toast in a mug.

Here is my Instructable for a Microwave Gluten Free Buttermilk Maple French Toast Protein Mug Cake.

*Note: Don't be discouraged by the number of steps, you can make this in 5 minutes, I just wanted to give you a picture by picture guide.

Step 1: Gather Your Ingredients and Tools

Gather up your ingredients and tools to make the mug cake:

Dry ingredients:

-2 Tbsp Oat Bran (Gluten Free)

-1 Tbsp Tapioca Starch (Gluten Free)

-1 Tbsp Pure Eggwhite Protein (Gluten Free)

-1 Tbsp Buttermilk (Gluten Free)

-1 tsp Brown Sugar

-1/2 tsp Baking Powder

-dash Sea Salt

-dash powdered Cinnamon

Liquid ingredients:

-1 Tbsp Maple Syrup

-1/4 Cup Water

-1/4 tsp Vanilla Extract

*Note: I chose a lot of Red Mill products because I think they make good stuff and if you are going to make good food then you should start with good ingredients. They also provide a lot of gluten free options.




-1/4 Teaspoon

-Measuring Cup or 1/4 Cup


-a microwave safe Mug

Step 2: Add Oat Bran

Get your clean mug out and dispense into the mug 2 tablespoons of oat bran (Gluten Free)

Step 3: Add Tapioca Starch

Drop 1 Tablespoon of tapioca starch into the mug

Step 4: Add Eggwhite Protein

Drop 1 Tablespoon of pure eggwhite protein into the mug

Step 5: Add Buttermilk Blend

Drop 1 Tablespoon of the gluten free buttermilk blend into the mug

Step 6: Add Brown Sugar

Drop 1 teaspoon of brown sugar into the mug

Step 7: Add Baking Powder

Dispense 1/2 teaspoon of baking powder into mug

Step 8: Dash of Salt

Sprinkle a dash of salt into the dry ingredient mix into the mug

Step 9: Add Maple Syrup

Add 1 tablespoon of maple syrup to the mug

Step 10: Add in Vanilla Extract

Add 1/4 teaspoon into the mug

Step 11: Add in Water

Pour in a 1/4 cup of water into the mug

Step 12: Whisk Whisk

Mix up the liquid and dry ingredients in the mug, it should resemble pancake batter

Step 13: Nuke It

Toss your mug in the microwave and nuke it for 1 minute 45 seconds. When it is done there should be no visible liquid in the mug on or around the cooked batter.

Zap it for another 15 seconds if it is undercooked.

However, be careful not to overcook the cake because it will taste too spongy if you do, better if it undercooked in my opinion. If a 1:45 was too much then next time start at 1:15 and work your way up.

Step 14: Dash of Cinnamon

Knock a dash of ground cinnamon across the surface of the cake

Step 15: Eat and Enjoy

Now enjoy you Microwave Gluten Free Buttermilk Maple French Toast Protein Mug Cake.

Should taste like a healthy soft french toast within in a mug.

Enjoy the food, in the mean time I'll continue on my quest to make the gluten-free kodiak flapjack cake cup and post that recipe when it is discovered too. Maybe use oil and oat flour.

Step 16: Additional Info: Nutritional Info

If you are curious about the nutritional information of my mug cake see below:

calories: 190

fat: 1.375g

carbohydrates: 37.125g

sugar: 20.25 g

dietary fier: 2.25g

soluable fiber: 0.75g

insoluble fiber: 1.5g

protein: 7.125g

calcium: 8.25%

iron: 6.5%

Kodiak Cakes Power Cakes Unleashed Flapjack Cup, Buttermilk and Maple nutritional info:

calories: 250

fat: 7g

carbohydrates: 35g

sugar: 15g

dietary fier: 3g

protein: 10g

calcium: 8%

iron: 8%

Overall they are on par with each other I would say.

*Note: Picture of my dog here because

Step 17: Additional Info: Semi-sweet Thick Cream of Rice Oatmeal Porridge Hybrid Recipe

During the process of trying to make the flapjack cake cup I made this other recipe that turned out to be like a semi sweet cream of rice / oatmeal porridge hybrid. I think the recipe I showed step by step is closer to what I was striving for, but I thought this recipe was good enough to write down and share as well.

Dry Ingredients:

-1 Tbsp plus 2 tsp Oat Bran (Gluten Free)

-2 Tbsp Sweet White Rice Flour (Gluten Free)

-1 Tbsp Tapioca Starch (Gluten Free)

-1 Tbsp Pure Eggwhite Protein (Gluten Free)

-1 Tbsp Buttermilk (Gluten Free)

-1 tsp Brown Sugar

-1/2 tsp Baking Powder

-dash Sea Salt

Liquid Ingredients:

-1 Tbsp Maple Syrup

-1/4 cup Water


-Drop dry ingredients into mug.

-Then pour in liquid ingredients.

-Mix / whisk together.


-1 minute 30 seconds


-Dash of cinnamon on top

Gluten Free Challenge

Participated in the
Gluten Free Challenge