Late-night craving? Post-workout sweet fix?
This protein-packed mug cake is the answer to every βI want dessert but I want gainsβ moment
Made in one mug, takes less than 5 minutes, no fancy ingredients β and tastes like a soft, warm brownieβ¦ but better.
Ingredients Youβll Need:
1 whole egg
β Binds everything + adds healthy fats and protein
Β½ ripe banana
β Adds natural sweetness & moist texture (use applesauce if you donβt like banana)
1 scoop chocolate protein powder
β Choose a high-quality whey or plant protein (flavored = bonus!)
2 tbsp almond milk (or water, oat milk)
β Adjust consistency of the batter
1 tbsp almond flour (or oat flour)
β Adds thickness and βcake feelβ β not dry or crumbly
1 tsp unsweetened cocoa powder
β Deepens that chocolate flavor
Pinch of salt
β Brings out sweetness and richness
Optional Add-ins (choose 1β2):
- Sugar-free chocolate chips
- 1 tsp peanut butter swirl
- Dash of cinnamon
- Vanilla extract (Β½ tsp)
- Chia seeds or flax for texture
How to Make It (Step-by-Step Guide)
Step 1: Grab Your Mug
Use a microwave-safe mug that holds at least 10 oz.
Grease lightly with non-stick spray or a few drops of oil so it doesnβt stick.
Step 2: Mash the Banana
Add Β½ banana directly to the mug and mash well with a fork until smooth
No chunks = smoother cake texture
Step 3: Add Wet Ingredients
Crack in the egg
Pour in almond milk
Add vanilla extract if using
Whisk everything together with the fork until fully combined
Step 4: Add Dry Ingredients
Add protein powder, almond flour, cocoa powder, salt
Mix it in gently β make sure there are no lumps!
You should get a smooth, thick cake batter consistency
Too thick? Add 1β2 tsp more milk.
Too runny? Sprinkle more almond flour or a pinch of oats.
Step 5: Optional Add-Ins
Mix in chocolate chips or swirl in peanut butter with a toothpick
These give it that dessert cafΓ© feel
Step 6: Microwave
Pop it in the microwave and cook on HIGH for 60β90 seconds
Keep an eye on it β it will rise and puff up!
Tip:
- For soft molten center: ~60 seconds
- For fully set cake: ~90 seconds
Let it sit for 1 min to cool slightly before eating.
How to Serve:
Eat straight from the mug with a spoon
Top with a spoon of Greek yogurt or low-cal ice cream
Add sliced berries or banana for color
Drizzle sugar-free syrup or honey
Add peanut butter on top for the melt shot!
Macros (Approximate):
Nutrient | Amount |
---|---|
300β330 | |
35g+ | |
12β15g | |
10β12g | |
3β5g |
These vary depending on protein brand and add-ins.
Why This Mug Cake Works (and Went Viral!)
One mug = no cleanup
Microwave only = no oven drama
Protein + fiber = stays full longer
Customizable = never gets boring
Feels like dessert, performs like fuel
People love this because itβs guilt-free AND actually delicious.
Itβs not just βfit foodβ β itβs real food with feel-good macros.
Meal Prep Hack:
- Mix dry ingredients in a ziplock bag in advance
- Keep 3β5 ready-to-go packs
- When craving hits, just mash banana + egg, dump the bag & microwave
Top Flavor Variations:
Choco-PB Protein Cake
β Chocolate protein
β 1 tsp peanut butter inside
β Top with extra choc chips
Banana Bread Mug Cake
β Vanilla protein
β Β½ banana + cinnamon
β Top with walnuts
Mocha Protein Cake
β Chocolate protein
β Β½ tsp instant coffee in batter
β Top with Greek yogurt + cocoa drizzle
Berry White Cake
β Vanilla protein
β Add frozen blueberries
β Yogurt + honey on top