This chocolate protein mug cake cooks in about 1 minute in the microwave. It is soft, warm, and made in the same mug you eat from. One mug cake has 31.7 g of protein and about 246 calories.
Serving size: 1 mug cake, made in a 12 oz (350 ml) microwave-safe mug. Makes: 1 serving.
Why This Mug Cake Works
- Protein from whey and egg white. Together they give 31.7 g of protein.
- Oat flour for structure. Just 2 tbsp keeps it cake-like, not rubbery.
- Small amount of sugar. 1 tsp maple syrup and a few chocolate chips.
- One mug, one minute. No oven and almost no dishes.
Ingredients
- 1 scoop vanilla or chocolate whey protein powder (about 1/4 cup / 30 g; scoop sizes vary)
- 2 tbsp oat flour (13 g)
- 1 tbsp unsweetened cocoa powder (5 g)
- 1/2 tsp baking powder (2.3 g)
- 1 large egg white, raw (2 tbsp / 33 g)
- 3 tbsp skim milk (45 ml / 46 g)
- 1 tsp maple syrup (7 g)
- 1 tsp mini semisweet chocolate chips (5 g)
Instructions
- Lightly spray a 12 oz (350 ml) microwave-safe mug with cooking spray.
- Stir the protein powder, oat flour, cocoa, and baking powder in the mug with a fork.
- Add the egg white, milk, and maple syrup. Stir until smooth, with no dry spots.
- Sprinkle the chocolate chips on top.
- Microwave on high for 50 to 70 seconds. The top should look set but still slightly moist.
- Let it rest for 1 minute before eating. It firms up as it cools.
Microwaves vary. Start with 50 seconds. Overcooked protein cake turns dry and rubbery.
Nutrition Per Serving (1 mug cake)
| Calories | Protein | Carbs | Fat | Fiber | Sugar | Sodium |
|---|---|---|---|---|---|---|
| 246 | 31.7 g | 24.4 g | 3.9 g | 3.9 g | 9.7 g | 370 mg |
Values are calculated from USDA FoodData Central (SR Legacy) for the ingredients above. Cooking spray is not included. Brands vary, so check your labels.
Tips
Make it softer
Add 1 tbsp (15 g) plain nonfat Greek yogurt to the batter. It keeps the cake moist.
Variations
- Peanut butter: add 1 tsp peanut butter (5 g) to the center before cooking.
- Vanilla berry: skip the cocoa and add 2 tbsp blueberries (18 g).
- No oat flour: blend 2 tbsp quick oats (10 g) into a powder.
Storage
Eat it fresh. Mug cakes dry out fast once cold.
Want something cold instead? Try our Easy Cottage Cheese Protein Pudding. For a protein breakfast, see our Protein Greek Yogurt Bowl for Small Appetites.
FAQ
Why is my protein mug cake rubbery?
It is usually overcooked. Whey protein firms up quickly. Cook for 50 seconds first, then add 10 seconds at a time.
Can I make it without protein powder?
Not with this recipe. The protein powder replaces most of the flour. Without it, you would need a different recipe.
How much protein is in this mug cake?
About 31.7 g of protein and 246 calories, based on USDA data for whey protein powder, egg white, and skim milk.
