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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.
If you love high protein desserts like we do, try my protein brownies, protein cookies, or protein donuts next.
Table of Contents
Whenever I 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. It satisfies the sweet tooth while also packing tons of protein.
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 the sweet tooth.
- Over 30 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!
Key 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. 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 both 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.
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.
- 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.
- Protein powder blends. A protein blend usually mixes casein and whey or another two kinds of protein.
- Brown rice protein powder. A naturally vegan and gluten-free protein powder, this protein blend bakes well and tastes good, too.
- Pea protein powder. A newer protein powder, pea protein is low sugar and low carb and comes in both vanilla and chocolate.
How to make a protein mug cake
I’ve included step-by-step photos below to make this recipe easy to follow at home. For the full printable recipe instructions and ingredient quantities, scroll to the recipe card at the bottom of this post.
Step 1- Make 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. Microwave your protein powder cake for 60 seconds or up to 2 minutes. Cooking time depends on your brand of microwave.
Step 3- Rest. Allow your mug brownie to sit for 20 seconds before slipping out of the mug onto a plate.
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 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.
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.
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.
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 or 3 egg whites
- 1/4 cup milk
- 1 tablespoon chocolate chips optional
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.
I’ve made this a few times and I love it! A great wy to get good protein in something that feels like dessert. 🥰
Made this with almond flour and swerve brown sugar sub….yum! Definitely helps to have something like this when you are trying to stick to high protein low carb! Thank you.
bonjour tu as fait cette recette avec de la farine d amande au lieu de coco, ,,car tu en avait pas
ou tu n aime pas la texture de gâteau avec farine de coco ,,et tu la remplacer a part égale ? merci a toi
Sooo good! Thank you!
Great recipe, however, I tweaked it slightly to fit what I had for ingredients. Used sf chocolate pudding instead of cocoa powder, strawberry protein shake, peanut butter chips. It easy makes 2 servings. Freakin Deelish… thank you
So welcome!
I make this protein mug cake at least three times a week for dessert!
So, first off, this is the best mug cake I’ve ever eaten, protein or otherwise. You don’t need any other recipes. Also, because it is so simple, it’s adaptable. However, the recipe card is all confusing. This makes one huge ass bowl or several cupcakes. If you use egg whites, 0 cal sugar, and 0% milk, the base calories are about 200, which is super low calorie for the volume. I made it twice today with casein powder and it was amazing. But the oven dried it out fast, so it will take some time to figure out. This is incredible diet food, for 200 cal, you get 4 or 5 cupcakes or one gluttonous overflowing bowl of wet cake….
I’d like to try butter or butter essence next time. For just a few more calories, the taste could be way better.
Hi
You say single serving however at the start of the ingredients list it says ‘serves two’
Which is correct please?
Regards
Yvonne
What are tge measurements of ingredients for c this mug brownie cake please. I don’t have printer at home
Hi Christine- there is a full recipe card 🙂
best protein mug cake recipe ever I’ve ever mnade!
So glad to hear that!
I was looking for an easy and quick mug cake yet healthy recipe, found this one and wow ! It was quick and delicious. Simply ingredients and very easy to follow, clear instructions and swaps. Thank you
Hands down best mug cake I’ve tried. Coconut flour! That’s the ticket! I added some collagen and used fairlife for an extra boost. 🙂
Love that! How good is fairlife milk.
The best protein mug cake recipe I’ve made 🙂
What is protein power please
Love casein.
Tried this recipe at the suggestion of my trainer. WOW! Easy, high protein, and delicious! The only downside? My bowl was too small and it overflowed in the microwave. Thank you for sharing!
This is the best protein mug cake recipe ever! So moist and fluffy.
Delicious
First time ever i do a mug cake that i actually like!
Hello! I love this recipe!! Thank you for sharing. I have one question. Is it one serving or two? I see it says serving size is two but when I add everything up it seems like one serving. I just want to be sure. Thank you!