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Keto Microwave Bread: Soft Lupin Flour 90 Second Bread

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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 of slices of bread. This one is a winner for several reasons. High on that list are the texture and the fewer ingredients compared to other recipes I’ve created.

There are literally only 5 ingredients in this lupin flour microwave bread, and it is 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 realized it was way too much fat and calories to meet my goals.

Remember, the keto diet requires a good balance of fat/protein and carbohydrates to lose weight. If you’re not losing weight on keto, check out this article.


Why I Love This Keto Microwave Bread

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

This keto microwave bread is ready in 90 seconds, is simply delicious, and takes care of that “I need bread right now” craving.

How to Serve This 90-Second Bread

You can eat this plain right out of the microwave, or you can dress it up with butter, sugar-free jam, or all-natural nut butter—you decide. Any way you eat it will be perfect.

I haven’t tried this yet, but you could probably even slice it in half, toast it in a toaster oven, and then top it with whatever you like. If you do try that, let me know how it goes.

What You Need to Make The Best Keto Microwave Bread

There are only 5 ingredients required to make this keto microwave bread. You can certainly spice it up any way you want and add more but remember to keep your ingredients keto-friendly.

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

You’ll obviously also need a microwave and a microwave-safe mug or small container to cook it in.

How to Make This Keto Bread Recipe


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

Instructions for keto microwave bread

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

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

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

Can I Make This Keto Microwave Bread With Almond Flour or Coconut Flour?

If you don’t have lupin flour, you most certainly can make this keto microwave bread with other keto-friendly flour like almond and/or coconut.

The measurements for those would be:

Almond flour – 3 tbsps.

Coconut flour – 1 1/2 tbsps.

Remember, the flavor and texture will be slightly different depending on which flour you use, but it will still be a delicious keto bread!

Save the Recipe Basic

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!
4.34 from 3 votes
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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

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On and Off Keto | + posts

Iva discovered the keto diet back in 2020 and has experimented with it, off and on. She recently took over this site and shares experiences, her knowledge and some yummy recipes. She also runs a women only website Women Blazing Trails.

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  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!

  2. Your nutritional info does not line up. 2 tbs of lupin flour equal 11g carbs and 10g fiber plus approx 1g carbs for heavy whipping cream. This equals around 2 carbs per 1 recipe of bread.

    1. Iva Ursano says:

      Hi thank you for pointing this out. I recently just purchased this site and haven’t gone through all the recipes to check for accuracy, etc. It takes time! I’ll check into this soon. Thank you!

    2. I don’t see the fiber in the recipe?

      1. Iva Ursano says:

        It’s in the nutritional value content. Fiber: 0.01g Keep in mind these values are just an estimate. Thanx!

  3. Made it this morning, used 1/2 & 1/2 since I didn’t have any heavy cream, turned out great!! Used it to make an egg and avocado sandwich, might just be my new favorite!

    1. Iva Ursano says:

      Ooooh half and half cream!! I’ll have to try that too. I’m glad it turned out for you Amy! Thanx for sharing xoox

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