Microwave Protein Mug Cake

GF V NF SF Feb 17, 2025

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A protein mug cake a very quick and tasty way to make sure you're getting all your protein in. With some healthy fats, fiber, and no added sugar, this healthy mug cake makes a great snack or dessert that mixes it up from your typical protein shake or protein bar

DRY INGREDIENTS
- 1 scoop (30 g) Whey protein powder, unflavored
- 1 tbsp (6 g) Oat flour
- 1 tbsp (5 g) Cocoa powder
- 1/2 tsp (3 g) Baking powder
- Small pinch (0.15 g) Salt

WET INGREDIENTS
- 1 large (50 g) Egg
- 1/2 tsp (2.5 g) Vanilla extract
- 1/4 tsp (1.25 g) Liquid monk fruit
- 6 tbsp (90 g) Unsweetened applesauce

1. Lightly grease a mug, and whisk together the dry ingredients. Add in the wet, and mix until fully combined. Use a spoon to scrape the sides to avoid any dry spots, and use a fork to whisk out the clumps

2. Microwave for about 1 minute (± 15 seconds), stirring every 20-30 seconds. Make sure that it doesn't cook over, and that it isn't overcooked and dry. A spoon should still be slightly moist when mixed, but not raw or dry. Let rest for a minute before eating

https://www.poormanprotein.com/recipes/protein-mug-cake

Description

A protein mug cake a very quick and tasty way to make sure you're getting all your protein in. With some healthy fats, fiber, and no added sugar, this healthy mug cake makes a great snack or dessert that mixes it up from your typical protein shake or protein bar

Time

Prep Time:

3 minutes

Rest Time:

1 minutes

Cook Time:

1 minutes

Total Time:

5 minutes

Cost

Total Cost:

Cost per Serving:

$1.29

Ingredients

Serving(s)

Dry Ingredients

1 scoop Whey protein powder, unflavored
1 tbsp Oat flour
1 tbsp Cocoa powder
1/2 tsp Baking powder
Small pinch Salt

Wet Ingredients

1 large Egg
1/2 tsp Vanilla extract
1/4 tsp Liquid monk fruit
6 tbsp Unsweetened applesauce

Instructions

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1. Lightly grease a mug, and whisk together the dry ingredients. Add in the wet, and mix until fully combined. Use a spoon to scrape the sides to avoid any dry spots, and use a fork to whisk out the clumps

2. Microwave for about 1 minute (± 15 seconds), stirring every 20-30 seconds. Make sure that it doesn't cook over, and that it isn't overcooked and dry. A spoon should still be slightly moist when mixed, but not raw or dry. Let rest for a minute before eating

Notes

1. Make sure to use a big enough mug. There should be enough room for the mug cake to roughly double in height when cooked
2. Optionally toppings
   • 1 tsp (6 g) Peanut butter
   • 1 tsp (5 g) Chopped nuts
   • 1 tsp (5 g) Mini chocolate chips
   • 1 tsp (7 g) Honey

Nutrition Facts

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Servings: 1

Calories: 283

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Total Fat: 9.2g (12 %)

Saturated Fat: 3.6g (18 %)

Polyunsaturated Fat: 1.1g

Monounsaturated Fat: 2.3g

Cholesterol: 275mg (92 %)

Sodium: 424mg (18 %)

Total Carbohydrate: 22.1g (8 %)

Fiber: 4.0g (14 %)

Net Carbs: 18.1g

Total Sugar: 9.9g

Protein: 31.4g (63 %)

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Vitamin B12: 1.24mcg (52 %)

Vitamin D: 1.24mcg (6 %)

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Calcium: 311mg (24 %)

Iron: 2.74mg (15 %)

Magnesium: 119mg (28 %)

Potassium: 637mg (14 %)

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Glycemic Index

:

30.6

Glycemic Load

:

6.2

Sources of Inspiration

https://youtu.be/L34HcjMUpNc?si=DQLVM6GROnwLYGTt

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