Keto Microwave Bread: Soft Lupin Flour 90 Second Bread

Pinterest Hidden Image

This is by far the best keto microwave bread I have ever tried. I’ve made lots of different versions of 90 second bread, trying to replicate the softness of a couple slices of bread. This one is a winner for several reasons, high on that list is the texture and the fewer number of ingredients compared to other recipes I’ve created.

There are literally only 5 ingredients in this lupin flour microwave bread and it it so soft and fluffy that I could eat it right out of the mug without having to toast it first, which is another first for me as far as microwave bread goes.

I stopped making 90 second bread in the microwave early on in my keto journey when I calculated the macros for the nut flours, the heavy cream and all the other ingredients and realised it was way too much fat and calories to meet my goals. If you want to lose weight on keto, eating too much fat can cause a stall, I’ve found.

Keto Microwave BreadPin

Keto Microwave Bread

The taste, for me is also very light, allowing the ingredients to shine. Prior microwave breads I’ve tried always were dense and too heavy for sandwich making, so I used them as side dishes like so.

Keto Microwave BreadPin

I served it up here with some chicken salad made from rotisserie chicken, which is a favorite quick keto dinner when I’m not in the mood to cook. As you can see, there isn’t even any butter on my bread since the salad was nice and moist. The Lupin Flour Bread was that delicious. You can make a whole loaf of lupin flour bread too!


  • 2 tbsp Lupin Flour
  • 1 tsp baking powder
  • 1 tbsp heavy cream
  • 1 egg
  • 1 tbsp melted butter

I start by melting my butter in the microwave for 30 seconds in the mug I’ll be using. Then I pile all other ingredients in, mix well, then nuke it for 90 seconds.

You can add other ingredients if you’d like, perhaps a bit of cheese, some garlic salt or some sweetener and vanilla for a quick microwave cake! But as is, this is great.

Keto Microwave BreadPin

If you’re lost and unsure how to start the keto diet, this meal plan is for you. It’s a foolproof guide to winning at the high-fat, low-carb lifestyle. Enter your details below and start now!

Keto Microwave BreadPin
Keto Microwave BreadPin

Keto Microwave Bread: Soft Lupin Flour 90 Second Bread

A quick and healthy side dish for chicken salad, scrambled eggs or to make avocade toast!
Print Pin Rate
Course: Breads, Side Dish
Cuisine: American
Prep Time: 2 minutes
Cook Time: 2 minutes
Total Time: 4 minutes
Servings: 1
Calories: 216kcal
Author: Iva Ursano


  • 1 egg
  • 1 tbsp heavy cream
  • 1 tbsp melted butter
  • 2 tbsp lupin flour
  • 1 tsp baking powder


  • Mix all ingredients well in a mug.
  • Microwave for 90 seconds.
  • Remove from mug, slice and enjoy!
  • You can toast this too with some butter for a delicious snack.


Calories: 216kcal | Carbohydrates: 8g | Protein: 6g | Fat: 21g | Saturated Fat: 12g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Trans Fat: 0.5g | Cholesterol: 211mg | Sodium: 581mg | Potassium: 79mg | Fiber: 0.01g | Sugar: 1g | Vitamin A: 808IU | Vitamin C: 0.1mg | Calcium: 273mg | Iron: 1mg
On and Off Keto | + posts

Similar Posts

One Comment

  1. Thank you so much for posting this. You’re right, this is definitely the best keto mug bread! Finally something with real bread-like texture that won’t fall apart when you make a sandwich with it!

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating

This site uses Akismet to reduce spam. Learn how your comment data is processed.