Protein Mug Cake
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My protein mug cake recipe tastes like a gooey brownie but is completely guilt-free. It cooks up in just one minute and packs in over 30 grams of protein.
Whenever my family and I crave something sweet after dinner and don’t feel like turning on the oven or baking, we make a protein powder mug cake. It satisfies the sweet tooth while also packing tons of protein.
I’ve been making protein mug cakes for over 20 years, and I’m glad to have perfected it to share with you today. The trick to a moist and fluffy mug cake is using the right protein powder and the proper ratio of wet ingredients. I also tested this with multiple protein powders to find one that bakes well and tastes good. It’s moist and gooey, with a fudgy chocolate flavor that seriously tastes like a brownie. You can even reduce the cooking time to make it extra gooey.
Table of Contents
Why I love this recipe
- Single serving. This is the kind of dessert that you can make for yourself at any moment when the cravings strike to satisfy your sweet tooth.
- Over 30 grams of protein. Thanks to the addition of protein powder AND egg whites!
- 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!
Key Ingredients
Find the printable recipe with measurements below.
- Protein Powder. I’ve tried and tested MANY brands of protein powder, and different kinds can produce different results. My suggestion is to use casein protein, brown rice protein powder, or pea protein powder. I’ve successfully made this mug cake using them. 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.
- Coconut Flour. This is KEY to give this brownie a dessert-like texture! Do not omit, or else the brownie will be watery. I also tested this with oat flour and almond flour, and it worked okay.
- 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 all fantastic options.
- Baking powder. To ensure the batter rises and transforms into an actual brownie!
- Cocoa Powder. To enhance the chocolate flavor. I like to use dark cocoa powder for the ultimate rich flavor.
- Egg or Egg white. Either can be used. I find that 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.
Recipe 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.
How to make a protein mug cake
Step 1- Add dry. Grease a large, microwave-safe mug. Add the dry ingredients to it and stir well.
Step 2- Add wet. Add your egg white and milk and mix until a smooth batter remains. If desired, sprinkle through some chocolate chips.
Step 3- Microwave the protein powder cake for 60 seconds or up to 2 minutes. Cooking time depends on your brand of microwave.
Step 4- Rest. Allow the mug brownie to sit for 20 seconds before slipping it out of the mug onto a plate.
★★★★★ REVIEW
“I used all purpose flour instead of coconut flour and it came out amazing. I like this “brownie” more than traditional brownies. It was incredible.” – Glenda
“Best mug cake recipe I have tried. All others are dry and taste of protein. Made this for my brother and it’s our new favorite.” – James
“This was absolutely delicious. Cakey yet moist and so chocalety! A definite keeper. My husband has become of all the “high protein” desserts that I’ve made. Most of them are NQR. This was certainly an exception to his rule. Thank you, Arman. I’ll be testing your other healthy suggested goodies.” – Tina
Arman’s recipe tips
- Don’t overcook. Mug cakes, especially protein powder mug cakes, cook quickly in the microwave, so be mindful not to overcook them. Start with a minute, and if it is still underdone, microwave it 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 it is a little larger than expected. This will prevent any of the cake batter from overflowing. I sometimes use a small cereal bowl to prevent this from happening.
- Mix well. Be very thorough when making the protein mug cake batter to prevent clumps. Protein powder tends to clump together.
- Add toppings. Transform your high-protein mug cake into something decadent by adding a scoop of protein ice cream, yogurt, or pudding on top.
Frequently asked questions
Yes, I’ve tested it on the oven. To bake it in the oven, prepare the mug cake as instructed, but pour the batter into an oven-safe ramekin. Bake at 350°F (180°C) for 10-12 minutes or until just cooked in the center.
Contrary to popular belief, you can microwave protein powder. The protein content remains the same, and you will enjoy the same benefits of the protein powder, whether microwaved or not.
If you’d like to make a high-protein mug cake without protein powder, try a keto mug cake or a flourless mug cake instead.
Protein Mug Cake Recipe
Video
Ingredients
- 1/4 cup protein powder 32-34 grams
- 1 tablespoon coconut flour
- 2 tablespoons 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 or 3 egg whites, whisked
- 1/4 cup milk
- 1 tablespoon chocolate chips optional
Instructions
- Grease a small cereal bowl or deep mug and set aside.
- In a large mug or microwave-safe cereal bowl, combine the protein powder, coconut flour, baking powder, granulated sweetener, and cocoa powder and mix well.
- Add the whisked egg and milk 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.
Notes
- Protein powder: I recommend casein, brown rice, or pea protein powder. Vanilla is preferred, but unflavored works.
- Gooey mug cake: For a more moist and fudgy cake, remove it from the microwave/oven earlier. For a muffin-like cake, you can cook it slightly longer.
- Oven method: Pour batter into an oven-safe dish and bake for 10-12 minutes at 350°F, or until desired consistency.
This was super easy and tasted FANTASTIC! I used unsweetened coconut milk as the milk option, organic pure cane sugar (1 tbsp). Topped off with Ghirardelli’s mini semi-sweet chips and baked for 9 min vs microwaved. I Love your recipes, I’ve tried so many and each one turns out perfectly!
I made this using psyllium husk “egg” instead of egg/egg whites and I’m realizing my protein scoop is 27g. Is that why mine was so runny, it didn’t firm up like a cake even when I microwaved it for another min after the initial min…
Very tasty though but just wondering why my texture was off, more like hot brownie batter than a cake.
I bought LEANFIT ORGANIC PLANT-BASED PROTEIN, Natural Vanilla and tried it in a shake. I couldn’t stomach it. So searched for a better way to get the protein powder in me and found your recipe for the 1 minute brownies. I made it tonight and was so surprised that they actually taste good, even with the chalky powder! One question though. When you state the protein content per serving is that for the entire recipe or just half? I don’t think I could eat the whole thing in one sitting.
Hi! Two mug cakes per recipe 🙂
Can I use white flour instead of the coconut flour?
I haven’t tried, but I don’t see why not
I’m speechless. It’s so incredibly good and fluffy, and the macros are the best.
It is officially my new way of consuming protein supplements
Just came across your site recently, and I totally love it! I only had straight whey protein powder on hand, but tried this anyway despite your warning. Also only used milk instead of egg. Maybe it’s because the previous things I had tried were so terrible, but this tasted great to me even with the whey powder. The top was a little dried, but the inside was all lava cake-like, so I just stirred it in. Looking forward to trying more of your recipes!
Definitely want to try this! Can I substitute the coconut flour with all purpose flour instead? And if so is the quantity the same? Thanks!
I don’t see why not, I’d add a little extra flour though!
Can I sun coconut flour for oat flour or regular flour?
Oat flour could work!
I wasn’t quite dure about this but it was surprisingly good and totally satisying! Good going! Thanks
This is actually quite good! I used Orgain chocolate protein powder and microwaved for an extra 30 seconds. It’s good topped with ice cream!
I know this is an old post, but I’m hoping you’ll see and respond – would ANY rice protein powder work? I’m not able to consume any sugar substitutes (stevia, sucralose, etc.) and I can find a rice protein powder without them, but I don’t want to buy it if it’s just going to be a kitchen disaster!
I haven’t tried so you’ll need to experiment and see
I love these. I have been making them for nearly a year now!
Awesome way to get those proteins in! (I always struggle with that).
It is definitely nicer than shakes and you can sort out the cake cravings (it tastes great!) while getting the proteins.
Thank you! <3
Family favourite for a quick and delicious dessert.
Amazing!
I thought it was amazing and not many ingredients. I am on a clean diet and sometimes you just want something sweet. I used cocoa nibs very low calorie and added a little peanut butter. I was more concerned with carbs than anything. This was within my macros and I still lost a pound. Thanks kudos!