HIGH-PROTEIN MUG CAKE (2-Minute Microwave Recipe)
A quick, muscle-friendly dessert using whey or casein protein powder
KEY INFO:
- Prep Time: 1-2 minutes
- Cook Time: 30-60 seconds
- Total Time: 2-3 minutes
- Servings: 1
- Difficulty: Beginner-friendly
- Dietary: High-protein, can be gluten-free
- Calories: ~250-300
- Protein: 25-34g
EQUIPMENT NEEDED:
- Microwave-safe mug (12-16oz)
- Small whisk or fork
- Measuring spoons
- Measuring cups
INGREDIENTS:
Base Recipe:
- 1 scoop (30-34g) protein powder (whey or casein)
[vanilla or chocolate flavor] - 1 large egg OR 2-3 egg whites
- 60ml (¼ cup) milk or milk alternative
- ½ tsp baking powder
- 1-2 tbsp sweetener [optional if protein is pre-sweetened]
Optional Add-ins:
- 1 tbsp coconut flour [for better texture]
- 1½ tbsp cocoa powder [for chocolate version]
- 1 tbsp nut butter
- Small handful chocolate chips
METHOD:
- Lightly grease your mug with cooking spray
- Add protein powder, baking powder, and any dry ingredients to mug. Mix well
- Whisk egg/egg whites with milk in a separate bowl
- Pour wet ingredients into dry ingredients, stirring until completely smooth
[Batter should be thick but pourable] - Microwave on HIGH for 45 seconds
[Check at 30 seconds – cooking time varies by microwave] - Test with a toothpick – should come out mostly clean but slightly moist
[Add 10-second intervals if needed]
CRUCIAL TIPS:
- Don’t overcook! Better slightly underdone than rubbery
- Mix thoroughly to avoid dry protein powder pockets
- Use room temperature ingredients for best results
- Let rest 30 seconds before eating
STORAGE & VARIATIONS:
- Best eaten immediately
- Can refrigerate up to 24 hours (texture changes)
- Try different protein flavors
- Add toppings: Greek yogurt, fruit, nuts
COMMON MISTAKES:
- Overcooking (leads to rubber texture)
- Under-mixing ingredients
- Using too much liquid
- Not greasing the mug
Feel free to experiment with flavors and toppings. This recipe is incredibly forgiving and perfect for satisfying sweet cravings while hitting your protein goals!
