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This protein powder mug cake tastes like a gooey brownie but is completely guilt-free! It bakes up in just one minute and makes the best healthy single serving dessert.
I love my high protein desserts.
If you’ve tried my protein brownies, protein cookies, or protein donuts already, you know that I know my way around baking with protein powder.
Whenever me or my family crave something sweet after dinner and I don’t want to turn on the oven or bake something, we make a protein powder mug cake.
Table of Contents
Why you’ll love this protein mug cake recipe
- Single serving. This is the kind of dessert that you can make for yourself at any moment when the cravings strike to satisfy the sweet tooth.
- Over 25 grams of protein. Thanks to the addition of protein powder AND egg whites!
- It tastes like a brownie. It’s moist and gooey and full of fudgy chocolate flavor. You can even reduce the cooking time to make it extra gooey.
- Microwave or oven baked. I like to whip mine up in the microwave as it takes a minute but you can oven bake or air fry it!
- Perfect post workout treat. Fiber, protein, some carbs, and healthy fats- swap out your protein shake for this instead!
Ingredients (and substitutions)
This mug cake calls for simple ingredients and pantry staples and even options to swap them out to use what you have on hand. Here is what you’ll need:
- 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. Oat flour or almond flour will work.
- Sweetener– Optional, but recommended if you prefer a sweet brownie and if your protein powder is unsweetened. Coconut sugar, white sugar, or maple syrup are both fantastic options.
- 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 typically use whole milk or unsweetened almond milk, but any milk, including non-dairy milk, works.
- Chocolate Chips– Optional, but highly recommended.
Find the printable recipe with measurements below.
How to make a protein mug cake
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 stir well. Add your egg white and milk and mix until a smooth batter remains. If desired, sprinkle through some chocolate chips.
Step 2- Microwave the batter- Microwave your protein powder 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.
Tips to make the best recipe
- Don’t overcook: Mug cakes, especially protein powder mug cakes, cook quickly in the microwave, so be mindful not to overcook them. Start by cooking it for a minute, and if it is still under-done, microwave in 20-second bursts until done. Mine usually takes exactly one minute.
- Use a microwave-safe mug: Ensure that the mug you use is microwave-safe and that is a little larger than expected. This will prevent any of the cake batter from overflowing. I sometimes use a small cereal bowl to ensure this doesn’t happen.
- Mix well: Be very thorough when making the protein mug cake batter to prevent clumps. Protein powder tends to clump together.
- Experiment with toppings: Transform your high protein mug cake into something decadent by adding a scoop of protein ice cream, yogurt, or pudding on top.
Dietary and flavor variations
The beauty of any mug cake or single serving dessert is how easy it is to customize. Here are some ideas:
- Make it vegan! Swap out the egg/egg white for an egg substitute. I like using flax eggs or an egg replacer.
- Add mix-ins. Chopped nuts, berries, candy, peanut butter, etc.
- Chocolate protein mug cake. Use chocolate protein powder instead of a plain or vanilla one.
- Vanilla protein mug cake. Use vanilla protein powder and omit the cocoa powder.
- Banana protein mug cake. Add 1/2 small mashed banana.
Protein Powder 101
I’ve tried and tested MANY brands of protein powder, and different kinds can produce different results.
I often get asked if this recipe can be made with whey protein, and I do not recommend it. Because whey protein powder has a higher concentration of protein in it (as in, there are very few carbs in it), it dries out when baked or microwaved.
- Brown rice protein powder. A naturally vegan and gluten-free protein powder, this protein blend bakes well and tastes good too.
- Casein protein powder. My go-to protein powder, casein is naturally thicker than other protein powders (it’s often recommended to consume before bed!) and bakes beautifully. Casein also comes in tons of flavors, so have fun with it.
- Pea protein powder. A newer protein powder, pea protein is low sugar, low carb, and comes in both vanilla and chocolate.
- Protein powder blends. A protein blend usually mixes casein and whey or another two kinds of protein.
Storage instructions
Mug cakes are best enjoyed fresh, but can be stored for up to 2 days in the fridge, covered.
Frequently asked questions
To bake it in the oven, prepare the mug cake as instructed, but pour the batter into 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.
Contrary to popular belief, you can microwave protein powder. The protein content remains exactly the same, and you will enjoy the same benefits of the protein powder, microwaved or not microwaved.
If you’d like to make a high protein mug cake without protein powder, try a keto mug cake or flourless mug cake instead.
More high protein recipes to try
Protein Mug Cake Recipe
Video
Ingredients
- 1/4 cup protein powder 32-34 grams
- 1 tablespoon coconut flour
- 2 tablespoon granulated sweetener of choice * See notes
- 1/2 teaspoon baking powder
- 1 1/2 tablespoons cocoa powder adjust to desired chocolate content
- 1 large egg Can sub for 1/4 cup egg whites OR 1 flax egg
- 1/4 cup milk of choice
- 1 tablespoon chocolate chips optional
Instructions
Microwave instructions
- 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 instructions
- Pour batter in an oven safe dish and bake for 10-12 minutes on 180 degrees celsius for 10-12 minutes, until desired consistency.
Ohhhhh the things I used to eat and try to convince myself were “just like dessert!” 🙄 At one point I had myself convinced that I didn’t like sugar. ME. This girl. Not having a sweet tooth. I know. My mind is boggled as well.
Wow! Impressive haha!
OK, so I’m not a huge protein powder fan (that’s putting it mildly), but I’m intrigued by this recipe. Maybe I’ll try it for my friend David, who seems to drink that horrid stuff daily. Do I sound like someone’s cranky mother? Maybe, but at least I’m open to the possibilities – as long as someone else tries it first in front of me and looks honestly smitten with the result. xoxo
Hahahahaha this is the best comment. Thanks Laura- You definitely don’t, you sound completely rational 😀
You had me at “one minute.” and again at “brownie.”
I get so tired of my protein shakes after the gym so this is a perfect alternative 🙂 Thanks Arman
Your so welcome, Beverly!
i hope kolhs knows they are LUCKY to have such a talented blogger! and yes, sign me up for this.
🙂 Thanks Linds!
Yay I love that this uses the whole egg! 🙂
We bought some protein when we first arrived here – ingredients wise it’s amazing… Flavour? Not so much. At least david doesn’t mind it in a shake but I cant stand the taste! So this might be perfect, the powder works well in a good old protein pancake!
Oh and I think you should go for the tomato and basil sauce – it’s a classic!
Definitely! Try adding some coconut sugar too, if you like 🙂
ooooooo I went with marinara but..for good reason.
This looks yummy to me! I am trying it tomorrow.
Please do, Joanne! 🙂
DIS IS A GIGI!!!!!!! DIS IS A GIGI!!! I love you hubs!
😀 Do it love!
I’ve never had the hockey puck because I usually mash two bananas and add a scoop of PP in it and eat it like pudding. I cannot afford to waste protein powder because it costs a pretty penny, so hockey pucks for me. I think that idea is really cute and looks tasty. What type of non-dairy milk works best?
I find almond milk is great but I sometimes use whole milk too. Go for vanilla almond 🙂
The last time I made a microwave treat it became a part of my mug and I had to soak it for days. This looks infinity times better!
LOL. Oh man, I did that with granola!
I have for sure made hockey puck-consistency snacks before…and I chucked them right in the trash. This was not one of these! Just made it and it was super moist + tasty! Thanks Arman!
Ohhh yay! Thanks Whit, glad you liked it! 🙂
I’m new to mug brownies/cakes but now I’m hooked. Can’t wait to try these hockey pucks.. I mean 1 minute brownies! 😉
Please do. Have your hockey sticks ready!!!!
I LOVE pretending to LOVE healthy food… hahaha 😉
So I’ll make 4 of these, m’kay?
Hahahaha touche. You may make 5.
On the sauces front, absolutely either the basil or caramelized onion one. Probably the basil. In my humble opinion.
I love that you’re now calling yourself out haha I guess that’s fair! We all have pretended at one point or another to like a “healthy” thing just because we convince ourselves we should. But at the end of the day, a brownie is a brownie and that’s that! You can’t healthify it completely. But this recipe comes pretty darn close. You always make your creations look exactly like they have the same texture as their original counterparts, but with better ingredients. You’re a magician!
Ohhhhhhhhhh I went with the marinara BUT with good reason.
Come visit and I’ll make you some. Well, one. Let’s no get excited here.
The texture of these looks ridiculous.. so fudgey.. so gooood
Right? Thank you!