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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.
This is freaking amazing. Oven doesn’t work as well as microwave though. Microwave makes it more cakey and still gooey on the in side. I add stevia chocolate chips, turns out like a chocolate lava cake.
this was super good and easy!!! also fills you up. my little sister who’s pretty picky even enjoyed it. used almond milk, brown sugar as my sweetener, and substituted coconut for regular flour. also put a tablespoon pumpkin spice creamer- came out delicious!!
Definitely 5 stars
I used pea protein powder and oat flour. Used extra milk to make a nice consistency. Great result! I’ll be keeping this recipe.
Made this with whey protein isolate and so flour. I saw the notes but noticed other people had success with whey and decided to try it. It was the driest cake I’ve ever had. Any tips on making it actually gooey? More milk???
Simply best recipe out there! I use Kodiak pancake mix instead of coconut flour (it’s a tbsp anyways) and a very tiny amount of baking powder (optional) because Kodiak pancake mix doesn’t need it.
Very happy with the final outcome! Thank you for sharing your recipe!
So delicious!
I used optimum nutrition chocolate casein for the protein and it was the best mug cake I’ve ever made.
Oops! Forgot to rate, but a definite 5 star!
Yummy. Really curbed the sweet tooth. I will add a little more cocoa next time for my personal taste, but will definitely be making again. Thanks so much for sharing !
What to use in place of coconut flour?
You could try almond flour but add a little extra!
What an awesome recipe! Curbs my husband’s sweet tooth. Found that regular flour works fine; curious to try it with coconut flour if I ever end up having some around. 1/4 cup egg whites took more time in the microwave, but 60 sec is spot on for a reg egg!
Another great recipe I will make on repeat 🙂
Thanks, Shelly!
Absolutely unreal. I made this with unflavoured whey protein isolate, oat flour and 2tbsp of regular brown sugar. Also added a little salt and vanilla. Turned out so SO gooey and delicious, I can’t believe how good (and easy) it was. Thank you!!
So welcome, Corey!
Best microwave high protein cake. I had to microwave it for almost 2 minutes.
This is one of the best protein mug cakes I’ve tried- I think you’re right about the coconut flour for better texture.
I used Panela for sweetener, it’s naturally lower glycemic and tastes a little like molasses. I also added a little more protein powder and just used a touch more milk. Had to go 30 more seconds, but it was great! Thanks for the good recipe!
You are welcome!
Oh my God. This is amazing. I used almond flour and swerve sweetener and it was fantastic. Highly recommend.