The Ultimate 1 Minute Protein Brownie (Paleo, Vegan, gluten free)


5 from 1024 votes
Jump to RecipeRate

A quick and easy protein powder mug cake recipe that tastes like a gooey brownie! Made with no white flour, no banana and no sugar, this brownie in a mug is your guilt-free sweet tooth fix!

A delicious, fluffy, moist protein-packed brownie which takes just one minute to whip up! Clocking in at around 150 calories, it is a healthy snack to have any time and has been oven tested. Naturally gluten free, dairy free, paleo, keto, low carb, and comes with a tested vegan version. 

keto protein powder mug cake

Protein Powder Mug Brownie

Whenever I finish a heavy or intense workout, I love a homemade protein bar, a protein muffin or one of these single-serve mug brownies.

It’s packed with protein, takes less time than a protein shake to make or a ‘poverty brownie‘. 

I’ve been obsessed with these protein cakes, as I’ve never been a fan of protein shakes after a workout. 

What has been super helpful is actually prepping 5 or so of these brownies at once, and freezing them for a quick high protein snack after a workout!

Naturally keto, low carb, sugar free and dairy free.

It also can be paleo, vegan and gluten-free. 

Want more protein? Try these flourless protein brownies

Healthy 1 Minute High Protein Brownie- SO fluffy, light and a little bit gooey, this high protein brownie tastes like dessert- NO butter, oil, white flour or sugar- Oven option too! {vegan, gluten free, paleo recipe}-

Why make this protein brownie in a mug?

This healthy one minute protein brownie is the ‘ultimate’ brownie when it comes to microwaved or protein-packed cakes.

It’s fluffy and moist and takes only one minute to whip up.

The key here to optimum texture is the protein powder you use and the correct combination of ingredients.

While you can easily make a ‘protein cake’ with just protein powder, baking powder and some water (or milk), using my recipe will ensure it is moist on the inside (and fudgy), tender on the outside, and LEGIT, like a brownie.

How do you make a protein mug cake from scratch

The Ingredients

  • Protein Powder– Obviously a must for a protein powder mug brownie recipe! See below for my tested recommendations! 
  • Coconut Flour– This is KEY to give this brownie a dessert-like texture! Do not omit, or else the brownie will be watery. 
  • Granulated sweetener of choice– Optional, but recommended if you prefer a sweet brownie and if your protein powder is unsweetened. 
  • Baking powder– To ensure the batter rises and transforms into an actual brownie!
  • Cocoa Powder– To enhance the chocolate flavor- Use dark cocoa powder for the ultimate rich flavor!
  • Egg or Egg white– Either can be used, egg whites will yield a fluffier texture!
  • Milk of choice– To smooth out the batter. I used unsweetened coconut milk, but any milk will work.
  • Chocolate Chips– Optional, but highly recommended!

The Instructions

Making this mug brownie takes one minute to prepare and just one minute to make!

Step 1- Prepare the batter- Grease a large, microwave-safe mug. Place your dry ingredients into it and mix well. Add your egg white, milk and mix until a smooth batter remains. If desired, fold through some chocolate chips. 

Step 2- Microwave the batter- Microwave your mug protein cake for 60 seconds, or up to 2 minutes. Cooking time depends on your brand of microwave. 

Step 3- Remove from the mug and enjoy- Allow your mug brownie to sit for 20 seconds, before slipping out of the mug onto a plate. 

whey protein mug cake

Can I make this microwave protein brownie in the oven?


I’ve tested all my mug cake recipes in an oven and in the microwave.

To bake it in the oven, prepare the directions as the microwave, but pour the batter in an oven-safe ramekin. 

Preheat the oven to 180C/350F and bake the mug brownie for 10-12 minutes, or until just cooked in the center. 

Can you microwave protein powder?

Contrary to popular belief, you CAN microwave protein powder.

There have been many rumors claiming that if you microwave protein powder, it will lose the protein content and other elements to it. 

That is completely incorrect. The protein content remains exactly the same and you will enjoy the SAME benefits of the protein powder microwaved or not microwaved.

What protein powder is best for baking? 

I’ve tried and tested MANY brands of protein powder and different kinds can produce different results.

There are THREE protein powders that I always bake with, and always turn out perfect each time.

  • Vegan Protein Powder Vegan and dairy-free protein powder, it is made of brown rice protein. It has a delicious, somewhat earthy flavor. It is NOT suitable if you are keto or paleo. 
  • Casein Protein Powder My favorite protein powder to bake with, it’s gluten-free and keto-friendly, and tastes absolutely delicious. 
  • Collagen Protein Powder Paleo, gluten-free, vegan and keto-friendly, collagen protein powder bakes well and has a pleasant taste. 

I often get asked if this recipe can be made with whey protein, and I do not recommend it. Because whey protein has a higher concentration of protein in it (as in, there are very little carbs in it), it dries out when baked, or microwaved. 

TIP: Do not bake with protein powder. If I come up with a whey protein mug cake, I promise I’ll share it! 

Can I make this mug brownie vegan?

Easily make this brownie vegan by replacing the eggs with applesauce or extra milk.

Even though this recipe already has milk, if you omit the egg or egg white, you will need to compensate for the extra liquid needed.

Start with 1 tablespoon of milk or applesauce, and add more ONLY if the batter is too thick.

Texture-wise, the brownie will be super gooey and moist, more like a lava cake. 

Taste-wise, it will be as the normal version!

keto mug brownie


More recipes using protein powder

protein mug brownie

The ultimate 1 Minute Protein Brownie

5 from 1024 votes
A delicious, fluffy, moist protein-packed brownie which takes just one minute to whip up! Gooey and fudgy, this low carb and keto protein mug cake is also paleo, vegan and gluten free!
Servings: 2 brownies
Prep: 1 minute
Cook: 1 minute



Microwave version

  • Grease a small cereal bowl or deep mug and set aside.
  • In a mixing bowl, combine the protein powder, coconut flour, baking powder, granulated sweetener and cocoa powder and mix well.
  • In a separate bowl, whisk the egg with the milk and pour into the dry mixture and mix until fully incorporated. Top with chocolate chips if desired.
  • Microwave for 60 seconds and remove from microwave and enjoy immediately.

Oven version

  • Pour batter in an oven safe dish and bake for 10-12 minutes on 180 degrees celsius for 10-12 minutes, until desired consistency.


* If your protein powder isn't sweetened, add sweetener to taste.
For a more moist and fudgy cake, remove from microwave/oven earlier. For a muffin like cake, you can cook slightly longer.


Calories: 125kcalCarbohydrates: 6gProtein: 14gFat: 5gSodium: 272mgPotassium: 195mgFiber: 4gVitamin A: 153IUVitamin C: 5mgCalcium: 222mgIron: 1mgNET CARBS: 2g
Course: Snack
Cuisine: American
Author: Arman
Tried this recipe?Give us a shout at @thebigmansworld or tag #thebigmansworld!

keto protein mug cake

Disclosure: This post may contain affiliate links. I may earn a small commission for my endorsement, recommendation, testimonial, and/or link to any products or services from this website.

Arman Liew

I’m a two time cookbook author, photographer, and writer, and passionate about creating easy and healthier recipes. I believe you don’t need to be experienced in the kitchen to make good food using simple ingredients that most importantly, taste delicious.

Never Miss a Recipe!
Subscribe to get my recipes directly to your inbox

You May Also Like

Leave a Comment

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

Recipe Rating


  1. “If you want to get disowned” – love it! It’s good to have perspective 🙂 I’ll make it with the proper intentions.

      1. I’m not sure why you are calling for non-diary milk in your recipes. Soy is the leading cause of testosterone depletion in men! Do some research and take yourself off this toxic soy diet and stop encouraging others in this unhealthily lifestyle.

        1. With all due respects, I have no issues with using soy, and my readers have the choice to use that if they wish. This recipe (along with all my recipes calling for non-dairy milk) use unsweetened almond milk. Enjoy.

        2. 5 stars
          Holy smokes! These are so good. The coconut flour gives them the most decadent texture.
          I’m delighted to have found your blog!
          I made these the last 2 nights on the trot. I 3Xed the recipe and made tiny muffins that my whole family devoured.
          That makes us sound very piggy, because we are.
          Thanks so much for sharing your efforts. Can’t wait to give those banana nut butter brownies a spin tomorrow.

    1. So….I did the unthinkable and made this recipe with WHEY protein powder. (Plain/unflavored) The result….😍😍😍I added 2 heaping tablespoons of the cocoa powder. And 2.5 tablespoons of granulated monk fruit/erythritol for sweetness. I feel that the chocolate chips are a must in this recipe! I cooked it for exactly 1 minute in the microwave and the result was this gooey, decadent, dark chocolatey…. almost lava cake like gorgeous treat!!!! It definitely was not cooked all the way in the middle which made it absolutely perfect. The top was cooked and when you got into it, the middle was gooey oh my gosh…. amazing!!!! I ate this with some homemade keto whipped cream. Now it clearly did not come out the way it was described in the original recipe but this failure was a masterpiece! So thank you! Totally satisfied my chocolate cravings 😄

  2. This sounds awesome! I’ve definitely tried my fair share of hockey-puck-tasting-things. (I saw something on pinterest once for 35 calorie cookies. I made them. They were awful.) This one sounds like a winner though! Thanks for sharing!

  3. I had to laugh at this post because I come home after the gym and EVERY DAY make my protein powder with water and baking powder. If you don’t microwave it too much, I still like it 😉
    However, it still aint no real brownie, and these look BOMB! Pinned!

  4. In HS, we had to make chocolate chip cookies for chemistry class. Instead of using the 2 sticks of butter, I thought, “That is way too much, I’m only going to use 1.” Yep, hockey puck cookies galore!

  5. It really is nonsensical that i keep reacing for bars and cereal when I could just make something like this. Why am I so silly?

  6. I think we would all slap our former self in the face for something rather. Like eating ice cream after every.single.meal. freshman year. WHYYYYY. 1 minute cake though? Sold.

  7. So I don’t take protein supplements, but I’m tempted to pick some up just to make these non-hocley puck brownies! You had me at 1-minute! But I’m loving that you also owned that these are not ‘brownies’ in the traditional sense of the word. But hey, if they are on the healthier side AND only take 1 minute…count me in! Oh, and I used to eat pizza at every meal when I was a freshman in college. Either pizza or pretzels + Mountain Dew. I was a champion back then.

    1. Exactly! Nothing grinds my gears more than someone saying a recipe ‘tastes exactly like….’ when it tastes like cardboard!

      Oh man, I need a mountain dew now. But I’ll make it a diet one 😉

  8. First of all, I like the wild mushroom sauce.

    Second, these look great. I’m always wary of the recipes that state, “tastes EXACTLY like a “, but contains NONE of the ingredients you’d actually use. Luckily, your recipe has actual food ingredients that one might find in a brownie. Thanks for sharing!

  9. I have yet to try the microwave cakes/snacks. I really need to though! I was always scared that I would get the hocker puck like you described though. I’m looking foward to your recipe with those sauces though! The mushroom one and the roasted garlic/carmelized onion flavors sound delicious!

  10. Yum! I don’t know about anyone else but my mom would definitely disown me if I made her a typical protein ‘treat’ and told her that it was a brownie. If I do not have a microwave, is there a way I could tweak it so that I could make it in an oven :)?

  11. It’s a good thing this is healthy, because a brownie that takes only a minute is a very dangerous thing here. Take a break from work, make a brownie, take the dog for a walk, oh I need another brownie, making dinner, maybe I will make a brownie to eat while cooking…haha.