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!
What readers are saying
★★★★★ – “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 chocolaty! A definite keeper. My husband has become a fan 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
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.
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 in 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.
✅ Nutrition reviewed
Since this is a healthier dessert that focuses on protein, the nutrition information has been reviewed by registered dietitian Felicia Newell, MScAHN, RD, CPT.
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 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.