Keto Sloppy Joe Meal-in-a-Mug

Keto Sloppy Joe Meal-in-a-Mug

Keto Sloppy Joe Meal-in-a-MugThis keto Sloppy Joe “meal-in-a-mug” is a monument to leftovers and planned freezer food. It is quick to cook up, filling, and delicious. If you have the meat prepared on hand, this is far easier than fast food because it’s fast food in your own kitchen. It’s quick to cook because you are going to use a microwave. I actually bought a microwave just to make these little mug meals. I didn’t have a microwave for 10 years because, basically, I thought they were junky. Enter the mug meal… 😉

Keto Mug Recipe, Sloppy Joes-Style

  • 2 T butter (unsalted preferred)
  • 1/8 t garlic powder
  • 1 T coconut flour
  • 1 T almond flour
  • 1 egg
  • 1 T almond milk
  • 1/8 t baking powder
  • 4 T Sloppy Joe meat, reserve 1 T for top
  • 3 T cheddar cheese cheese, reserve 1 T for top
  • Keto Mug Recipe Instructions

    Keto Sloppy Joe Meal-in-a-Mug

    1. Melt the butter and garlic in a mug, in the microwave for 15 seconds on high.
    2. To the warm mug, add remaining ingredients to the mug, reserving a bit of the meat and cheese for the top. Mix together, taking care to mix the egg in well.
    3. Microwave on high for 1 minute 45 seconds.
    4. Top with remaining meat and cheese. Microwave for an additional 15 seconds.

    The big issue with any of these mug meals is getting the cook time right so that you don’t dry them out. In a microwave, 20 seconds is a lot of time especially for a dish this small. The biggest factors with this Sloppy Joe mug recipe will be how cold your ingredients are. You will warm up your mug and butter initially but you will likely add cold meat and cheese, probably taking you into the 2-minute cook time direction. If you have just made the meat and it is hot out of the skillet, you may want to start at 90 seconds and test for doneness. An under-cooked mug meal with still be pasty in the top center. In that case, top it with the meat and cheese and put it back in the microwave for about 30 seconds.

    As for why I am low-carbing it: I am one of those “half of themselves” weight loss stories, down to 140 pounds from 280. You may want to poke around more and check out what I did. I combined the keto diet with intermittent fasting for some massive success. Do not miss the before and after photos!

    Keto Sloppy Joe Meal-in-a-Mug
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    Keto Sloppy Joe Mug Meal

    Here's a fun little meal you can make in a mug, inspired by the Sloppy Joe!

    Course Main Course
    Cuisine American
    Keyword keto Sloppy Joe, Sloppy Joe Mug Meal
    Prep Time 2 minutes
    Cook Time 2 minutes
    Total Time 4 minutes
    Servings 1
    Calories 658 kcal
    Author Amanda Rose, Ph.D.

    Ingredients

    • 2 T butter unsalted preferred
    • 1/8 t garlic powder
    • 1 T coconut flour
    • 1 T almond flour
    • 1 egg
    • 1 T almond milk
    • 1/8 t baking powder
    • 4 T Sloppy Joe meat reserve 1 T for top
    • 3 T cheddar cheese cheese reserve 1 T for top

    Instructions

    1. Place butter and garlic in mug, microwave for 15 seconds on high.
    2. Add coconut flour, almond flour, egg, almond milk, baking powder, meat, and cheese to mug. Mix well with a fork, integrating the egg in particular.

    3. Microwave the mug on high for 1 minute 45 seconds.
    4. Top with remaining meat and cheese. Microwave for an additional 15 seconds.
    Nutrition Facts
    Keto Sloppy Joe Mug Meal
    Amount Per Serving
    Calories 658 Calories from Fat 495
    % Daily Value*
    Fat 55g85%
    Saturated Fat 29g181%
    Cholesterol 322mg107%
    Sodium 626mg27%
    Potassium 374mg11%
    Carbohydrates 6g2%
    Fiber 3g13%
    Sugar 1g1%
    Protein 34g68%
    Vitamin A 1400IU28%
    Calcium 421mg42%
    Iron 2.9mg16%
    * Percent Daily Values are based on a 2000 calorie diet.

    About the Author Amanda Rose, Ph.D.

    Amanda Rose, Ph.D. lives in the Giant Sequoia National Monument with her husband and two sons. She founded the Eat Like A Bear website to support the awesomely inspiring community on Facebook, Eat Like A Bear!

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