Coconut Cake in 5 Minutes: No Flour & No Sugar, Simple and Healthy Dessert
Want a dessert that’s delicious, feels indulgent, but is actually pretty healthy? This coconut cake fits the bill. No flour. No refined sugar (unless you swap in). Just simple ingredients that come together quickly. It’s perfect when you crave something sweet but want better ingredients. 🍰🥥
Introduction
Baking often feels like it takes forever. Between prepping, baking, cooling—it can stretch out. But what if you could simplify things dramatically and still get a moist, tasty cake? This recipe uses just a few ingredients, minimal prep, and smart substitutions to keep it light. Whether you’re avoiding gluten, limiting sugar, or simply want something nourishing, this cake delivers.
In this article, Chef **Ina Garten** will guide you through a modified version of your recipe, share expert tips for best results, provide nutrition info, and answer frequently asked questions. Let’s bake (or rather, create) something beautiful.
Ingredients & Recipe
Ingredients
- 2 large eggs
- 1 pinch of salt
- 1 teaspoon vanilla extract
- 1 tablespoon erythritol sweetener (or honey / brown sugar as substitution)
- ⅔ cup (≈ 4.4 oz / ~125 g) plain, unsweetened yogurt
- 1 cup finely shredded, unsweetened coconut (≈ 80‑100 g)
- 1 teaspoon baking powder
Substitutions & Notes:
- If erythritol isn’t available or desired, you can use honey or brown sugar. Do note: this will increase sugar content and change flavor slightly.
- Freshly grated coconut (from the mature coconut) works nicely, though texture will be more moist and a bit coarser.
- Use full‑fat yogurt for richer texture; low‑fat works but cake may be less moist.
Instructions
- Preheat your oven to **180 °C (356 °F)**.
- Crack the eggs into a mixing bowl. Add a pinch of salt, vanilla extract, and erythritol. Beat well until uniform.
- Add the plain unsweetened yogurt and shredded coconut. Mix until everything is evenly incorporated.
- Cover the bowl and let the mixture rest for **5 minutes** so the coconut absorbs moisture from the yogurt. This helps with a more even batter texture.
- Add the baking powder. Gently fold until just combined—don’t overmix.
- Grease a glass or ceramic baking dish with butter (or a healthy oil). Pour in the batter, spreading it evenly.
- Bake in the preheated oven for **30‑35 minutes**, or until the top is golden and the cake is firm to the touch (a toothpick inserted in the center should come out mostly clean).
- Remove from the oven; let it cool in the dish for a few minutes, then serve warm or after cooling. Optionally, top with fresh fruit, unsweetened coconut flakes, or a drizzle of honey.
Nutrition & Health Benefits
Below is an approximate nutrition breakdown per serving (assuming you cut this cake into **8 slices**). Actual values depend on brands and exact weights used.
| Nutrient | Amount per Slice (~1/8) | Comments / Health Benefit |
|---|---|---|
| Calories | ≈ 140‑160 kcal | Moderate energy; suitable as a dessert or light snack. |
| Protein | ≈ 5‑6 g | From eggs & yogurt: helps with satiety and muscle repair. |
| Fat | ≈ 10‑12 g | Mostly from coconut: includes medium chain triglycerides (MCTs) which are more easily used for energy. |
| Saturated Fat | ≈ 8‑9 g | Coconut is high in saturated fat: use in moderation. |
| Carbohydrates | ≈ 3‑5 g (if using erythritol) / more if using sugar or honey | Lower‑carb if you stick with erythritol; sugar or honey will increase this significantly. |
| Fiber | ≈ 2 g | From coconut, good for digestion. |
| Sugar (net) | Very low if erythritol used; ~5‑8 g if sweetened with honey or brown sugar | Adjust to taste; natural sweeteners will change glycemic impact. |
| Calcium | ≈ 50‑80 mg | From yogurt and eggs: helps bone health. |
| Iron | ≈ 0.5‑1 mg | Eggs and coconut contribute; small but useful. |
Health Tips & Safety Considerations
- **Egg Safety**: Use fresh eggs and ensure the cake reaches the proper internal temperature (should feel firm, not runny) to reduce risk of salmonella.
- **Allergies**: Coconut is technically a tree nut by some definitions. If someone has tree nut allergy, be cautious. Also check yogurt source (dairy). Substitute with non‑dairy yogurt if needed.
- **Sugar substitutes caution**: Erythritol is sugar‑free and low glycemic, but some people experience digestive discomfort with sugar alcohols. Start with smaller amount if you’re new to it.
- **Portion control**: Even low‑carb desserts have calories. Use small slices, especially if adding sugar or heavy toppings.
- **Storage**: This cake can keep in refrigerator for 2‑3 days. Store covered. Coconut tends to dry out, so reheat gently or eat cold.
Nutrition & Health Benefits
This dessert is rich in protein (eggs & yogurt), healthy fats (coconut), and is naturally gluten‑free due to absence of flour. It’s a good source of saturated fats from coconut, but those are of the kind that are more rapidly metabolized (MCTs) which some studies suggest may support energy use and weight maintenance (when overall calorie intake is kept reasonable).
FAQs
- Can I use Greek yogurt instead of regular yogurt?
Yes — Greek yogurt works well. It’s thicker, gives a denser texture and more protein. You may need to adjust moisture slightly (e.g. add a tablespoon water or milk if too thick). - Can I make this cake vegan / egg‑free?
Possibly, though texture will change. You could try “flax eggs” (ground flaxseed + water) or chia eggs, but the cake might be less fluffy. Also, baking powder will help lift it, but don’t expect exactly the same texture. - What sweetener alternatives work?
Erythritol is great for low sugar. Honey, maple syrup, or brown sugar will work too — keep in mind they increase sugar and calories. If swapping in liquid sweeteners, reduce yogurt slightly to balance moisture. - Can I use dried coconut flakes or desiccated coconut?
Yes. Finely shredded or desiccated coconut works. If using coarser flakes, moisture absorption will differ; cake may be more textured and take slightly longer to bake. - What baking dish should I use?
A glass or ceramic dish works well, about 8‑inch square or similar. If deeper pan, baking time may increase a little. - How to tell when it’s done?
The edges should pull back slightly, top should be golden, and a toothpick inserted in center should come out mostly clean (with minimal moist crumbs, not wet batter). - Can I add flavors like lemon, coconut extract, or spices?
Absolutely. Lemon zest, coconut extract, cardamom, or even cinnamon can complement the coconut flavor. Just add along with the vanilla, being careful not to overpower. - Can I freeze this cake?
Yes. Once cooled completely, wrap well (in plastic wrap + foil) and freeze. Thaw in fridge overnight or at room temp. Texture may soften somewhat, but flavor remains good. - Can I bake this in a smaller loaf pan or loaf size?
You can adjust the pan size. If using smaller pan, the cake will be deeper: bake a bit longer and check doneness with a toothpick. - Is this recipe suitable for diabetics?
If using erythritol or other low‑glycemic sweeteners, this can be more suitable. But always consider your total carbohydrate intake, and discuss with a healthcare provider if needed.
Conclusion
This coconut cake offers a sweet, satisfying dessert without relying on flour or refined sugar. It’s quick to prepare, relatively healthy, and highly adaptable. Whether you stick with erythritol, swap in honey, or add spices or fruit, you’ll get a lovely cake that feels indulgent but is guilt‑lighter. Enjoy it as a dessert, snack, or even breakfast treat with a cup of tea or coffee.
Want more recipes like this? Try exploring gluten‑free dessert ideas or healthier cake recipes for inspiration and variety.
