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This moist and chocolatey Protein Mug Cake will satisfy your cravings while fitting your macros. Packed with over 30 g of protein, this low calorie recipe is vegan, gluten-free and eggless. It’s ready in under 2 minutes!
Swap out your post workout shake for chocolate dessert with this protein powder mug cake. Much like my protein brownies, protein muffins and chocolate protein cake, it tastes like a bakery treat but without all the calories and sugars. You can enjoy it as a pre- or post workout snack, as a dessert to satisfy your late-night cravings, and even for breakfast. The best thing is, you don’t need to heat up the oven because it bakes in a microwave in under 2 minutes.
Why you will love this recipe
- Irresistibly delicious. This chocolate protein mug cake is moist, fudgy and gooey like protein brownies. Sweet up to the point, it will feel like cheating to your diet.
- Unbelievably healthy. Boasting over 30 grams of protein, it will perfectly fit in your macros, also if you’re in a low calorie diet. Since it’s made with no eggs and no dairy, it’s also vegan and allergy friendly.
- Quick and easy. Making my protein microwave cake is a breeze – mix all ingredients in a bowl and microwave for no more than 1 minute. It comes in so handy for when your cravings hit but you have no time – or desire – to cook, especially after the gym or late at night.
- Customizable. Swap protein powder flavor, leave out the banana, or add some nuts and toppings, there are so many ways how you can adapt it to your own preferences. Enjoy every day a different flavor.
Ingredients and substitutes
This high protein mug cake recipe requires just a handful of pantry staples – no eggs, no sugar and no refined flour. Here’s the complete ingredient list along with details and replacements. The precise quantities can be found in the recipe card at the bottom.
- Banana. Half ripe banana adds natural sweetness and moisture, ensuring that your protein dessert doesn’t get rubbery. You can replace with 3 tablespoons of unsweetened applesauce, pumpkin purée or 1 egg.
- Protein powder. This recipe uses chocolate protein powder – pea protein to be precise. For a soft and fluffy texture I recommend vegan protein powder, casein or protein blends (casein + whey) – read further for more details.
- Oat flour. Both store-bought and homemade oat flour works, gluten-free if it is necessary. As an alternative, replace with almond flour, whole wheat flour, spelt flour or all purpose flour.
- Cocoa powder. Optional if making high protein chocolate mug cake. Choose unsweetened cocoa powder to keep the sugars low.
- Sweetener of choice. I like using monk fruit, it adds no calorie and no sugar. Feel free to replace with coconut sugar, brown sugar, maple syrup, honey, erythritol or any other sweetener of your choice.
- Baking powder. This helps the mug brownie rise and get fluffier.
- Milk of choice. You can use any type of milk, such as cow’s milk, unsweetened almond milk, soy milk, oat milk or any other dairy-free milk.
Protein powder recommendations
The secret for a moist protein mug cake that doesn’t taste dry and rubbery is choosing a good protein powder. It tested this recipe with casein, whey, blends, collagen and plant protein powder – here are my suggestions.
- Vegan protein powder. Plant based protein powders include pea, hemp, rice, and soy protein. These work very well in baking because they preserve softness. As some products may have a strong plant taste, I recommend flavored protein powders such as chocolate or vanilla.
- Casein protein powder. Similar to whey, casein protein is also derived from milk. But it is less refined, so it does not dry out when exposed to high temperatures and is perfect for baking.
- Blends. Protein powder blends combine different protein sources to offer a wider range of amino acids and optimize texture and taste. The most popular blends include whey, casein, pea protein and other plant-based proteins.
My last tip is using a flavored protein powder you like such as chocolate or vanilla – I used Legion chocolate protein powder (Legion discount code MATTSFIT). If the protein is unflavored you may need extra sweetener to get a good taste.
How to make protein mug cake
Step 1 – Mix ingredients. In a microwave-safe mug, mash the banana and then combine with protein powder, oat flour, cocoa powder, sweetener, baking powder and salt. Mix well, then add the milk gradually. Stir until the batter is smooth and free of lumps, top with chocolate chips if desired.
Step 2 – Cook. Place the mug in the microwave and microwave on high for approximately 50 to 90 seconds, or until the cake has risen and is set in the center. Microwaves may vary, so adjust the cooking time accordingly – but make sure you don’t overcook it.
Step 3 – Enjoy. Carefully remove the mug from the microwave (it will be hot!) and allow it to cool for a minute or two before serving. Enjoy warm, on its own or with your favorite toppings such as nut butter or Greek yogurt.
Recipe variations
- Make it keto – Substitute oat flour for almond flour and use 1 egg or 3 tablespoons of Greek yogurt as a replacement for banana. For fewer carbs, use sugar-free sweeteners and keto protein powder.
- Swap out the flavor – Make a vanilla protein mug cake by changing up the protein powder flavor and omitting cocoa powder. Other delicious flavors are lemon, cinnamon cereal, peanut butter and birthday cake.
- Replace the banana – Swap half banana for 3 tablespoons of applesauce, pumpkin purée, Greek yogurt, whipped cottage cheese or use 1 whole egg. Egg whites alone are not recommended, they add a dry texture.
- Add extra calories – Stir in one large tablespoon of peanut butter and double the ingredient quantities if you are looking for high calorie snacks to gain weight and build muscle.
- Bake it in the oven – Place the batter in an oven-safe ramekin and bake in hot oven at 350°F (180°C) for about 12 to 15 minutes. Do not overbake.
- Cook in the air fryer – Place the mug in the air fryer and cook at 350°F (180°C) for 8 to 12 minutes. Just check that your mug or bowl can be air fried.
Chef tips
- Use a good protein powder. For the best taste and texture, prefer vegan protein powder, casein or blends to whey. Chocolate and vanilla flavors are my favorite, but also unflavored is great. Additionally, stick to high quality brands with minimal ingredients and no sugar.
- Do not overcook. When making mug cake with protein powder, you should remember that it needs shorter cooking times than the regular. The less you bake protein powder, the fudgier and moister your dessert will remain.
- Add your touch. Customize this recipe to your likings by swapping protein powder flavor, adding mix-ins or serving it with toppings. I love it with gooey chocolate chips and peanut butter on top.
Storage directions
This macro mug cake is best enjoyed fresh for the most moist and fudgy texture. If you need to store it, allow it to cool completely, then transfer to an airtight container or cover the mug with wrapping paper and refrigerate for up to 1 day. To reheat, microwave for 10-15 seconds until warm. Avoid overcooking it to maintain its softness.
Frequently asked questions
If your cake comes out dry, chances are that you are using whey protein. Whey protein powder dries out when heated and therefore it is not recommended for this recipe. To make it less dry, choose casein, protein blends or vegan protein powder.
Yes, you can still make a whey protein mug cake. But I do not recommend it, as whey protein alone can make the cake slightly drier. To avoid this, consider using a whey-casein blend or adding a touch of yogurt to improve the texture. If you’re using whey, go for whey concentrate rather than whey isolate.
Absolutely, protein powder does not go bad in heat and maintains its nutritional values. That said, it does undergo a process called denaturation, which simply means its structure changes. But don’t worry—this is completely normal and not a bad thing at all! In fact, denaturation is a natural process that also happens during digestion.
You can substitute protein powder with the same amount of oat flour or almond flour, but the mug cake will no longer be high protein.
More desserts with protein powder
- Protein muffins
- Protein chocolate cake
- Protein cinnamon rolls
- Protein donuts
- Moist protein banana bread
- Protein blondies
- Protein cheesecake
- Flourless protein brownies
Protein Mug Cake
Ingredients
- ½ banana, ripe
- 1 scoop (30 g) protein powder, chocolate, see notes*
- 2 tbsp (15 g) oat flour, or preferred flour
- 1 tbsp cocoa powder
- ½ to 1 tbsp preferred sweetener, if necessary, see notes*
- ⅓ tsp baking powder
- ¼ cup (60 ml) milk of choice
- a pinch of salt
- 1 tsp chocolate chips, optional
Instructions
- Grease a a microwave-safe mug or ramekin with oil or cooking spray, or use a non-stick mug.
- In the mug, mash the banana and combine with protein powder, oat flour, cocoa powder, sweetener, baking powder and salt. Mix well.
- Add the milk and stir until the batter is smooth and free of lumps. Top your cake with chocolate chips, if desired.
- Place the mug in the microwave and cook on high for approximately 50 to 90 seconds, or until the cake has risen and is set in the center. Microwaves may vary, so adjust the cooking time accordingly. Do not overcook it.
- Carefully remove the mug from the microwave (it will be hot!) and allow it to cool for a minute or two before serving.
Notes
- Protein powder choice. Use flavored protein powder (chocolate or vanilla) for the best taste. Vegan, casein, or blends work best for a soft texture; avoid whey isolate.
- Oven baked mug cake. Preheat oven to 350°F (180°C) and bake in an oven-safe ramekin for 12-15 minutes.
- Storage directions. Best enjoyed fresh. If needed, refrigerate in an airtight container for up to 1 day and reheat gently.
Great recipe and suggestions. I love it and thank you so much for sharing.
Hey Sam,
thanks a lot for your kind review. It makes me so happy that you liked my protein mug cake recipe 😉
Have a fantastic day,
Matteo
Came out like liquid. How do u get it to be cooked through all the way
Hey Lily,
I am sorry to hear you’ve encountered some issues.
I think I know the reason why your protein mug cake was liquid rather than “cakey”. It has to do with protein powder – some protein powders absorb more liquid than others. Especially whey. Whey tends to dissolve very easily and requires less milk than casein or vegan protein powder.
My recommendation is – use less milk or add some more (oat) flour if you realize that the batter is too dry before baking. You can find more information on the topic in the blog post up here.
Please let me know if you try this recipe again.
Kind regards,
Matteo
Hey! I haven’t baked this yet, but wondered if I am able to make this in a pot, put a lid on it, and freeze it?
Trying to find healthy vegan treats to bake that I can freeze or store somehow.
Hey Katie,
thank you for your comment! Your idea sounds great but unfortunately I haven’t tried it yet. To be honest, I prefer (and recommend) using a ramekin or oven-safe/ microwave-safe bowl. Of course, after making you can seal it well and freeze. When you are ready to serve, remove from the freezer then bake until nicely warm and fluffy!
I hope my answer could help you.
Kind regards,
Matteo
Wow! This is a good option, I loved it ??
Hey Liza?,
Thanks so much for your kind comment. I’m so glad you liked this mug cake recipe!!
I wish you a great day,
Matteo