This protein mug cake is just the sweet treat you've been looking for. This recipe calls for 6 simple ingredients and is ready to eat in just one minute! Plus, it packs in 15 grams of protein-making it the perfect post workout snack, satisfying breakfast, or healthy dessert.
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This post was first published on March 4, 2021. It was updated on October 14, 2024 to include new photos and helpful tips.
Is this protein powder mug cake healthy?
As a dietitian, I can confidently say this protein mug cake is a nutritious option to have for a sweet treat. Depending on the protein powder you use, each serving packs in 15+ grams of protein. Protein is important for muscle repair and staying full longer. Research even suggests that higher-protein snacks can help curb hunger and support weight management by increasing feelings of fullness.
Peanut butter adds healthy fats that keep you feeling satisfied while also helping to balance blood sugar.
Lastly, this recipe is low in added sugars, especially if you use dark chocolate chips, which are rich in antioxidants to help benefit heart health. Whether you're having this protein mug cake for breakfast, dessert, or as a post-workout treat-this mug cake offers a balanced, nourishing way to satisfy your sweet tooth!
What ingredients do I need to make this recipe?
Gather just 6 simple ingredients for this protein powder mug cake. Chances are you already have them lying around your pantry!
- Banana naturally sweetens our mug cake. It's important to choose a ripe banana (the more brown, the better!) because the riper the banana is the sweeter it will be.
- Protein powder provides the bulk of the protein. If you want a vanilla protein mug cake, use vanilla protein powder. For more of a double chocolate feel, use chocolate protein powder. If you are using an unflavored protein powder, you may want to add a spoonful of maple syrup for sweetness. Protein powder also makes a great addition to energy bites and morning protein coffee.
- Peanut butter makes this mug cake extra creamy and delicious.
- Milk helps the dry ingredients break down into a batter-like consistency.
- Chocolate chips add a burst of sweet flavor.
- Baking powder helps give our mug cake it's extra fluffy, cake-like texture.
What protein powder should I use?
Go with a protein powder that fits your taste and what you're looking for! Whey protein is great if you like a creamier texture, while plant-based options like pea or hemp keep it dairy-free. When it comes to the flavor: we like vanilla for a classic, cozy flavor, but feel free to go with chocolate if that's your thing!
How to make a protein mug cake
Say hello to the easiest cake-like sweet treat you'll ever make. Here's how to whip up this 1 minute mug treat.
1. First, stir together all the ingredients in a large mug.
The large mug helps make sure it doesn't spill over the sides when you cook it. I also like to spray the mug with cooking spray before adding the ingredients to prevent sticking, but you don't have to.
2. Then, microwave your mug for one minute.
After the 60 seconds is complete, check to make sure it's cooked through and has a cakey texture. If it's still liquidy, microwave for another 15 seconds.
3. Finally, drizzle over extra peanut butter and chocolate chips.
Or use any other toppings you like. This mug cake would also be great with a scoop of ice cream, a sprinkle of toasted coconut flakes, or a drizzle of maple syrup for extra sweetness.
Troubleshooting tips
When stirring together all the ingredients before microwaving, you should reach a pancake batter-like consistency. However, depending on the protein powder used, this can vary.
- Too dry? If your batter is somewhat dry or overly thick. Stir in 1 tablespoon of milk to thin out the batter.
- Too wet? On the other hand, if you find it too wet or liquidy, stir a bit more protein powder to thicken it up.
Is this protein powder mug cake recipe vegan?
The recipe as written is naturally gluten-free and vegetarian. This mug cake caters to other dietary preferences as well.
- Vegan: Make this recipe vegan by using a pea or soy based protein powder. They also have vegan-friendly protein powders that contain a blend of various plant based proteins. You could also replace the protein powder for almond flour or oat flour which turns out just as delicious!
- Dairy-free: To make a dairy-free mug cake, use non-dairy milk.
- Nut-free: Peanut allergy or nut-free? No problem. Simply replace the peanut butter with another nut or seed butter. I love using 88 Acres Seed Butters.
- Sugar-free: This recipe is already low in added sugar but if you want it completely added sugar-free, use stevia sweetened chocolate chips like Lily's Dark Chocolate Chips.
Is this protein mug cake healthy?
Absolutely! This recipe packs in 15 grams of protein and 7 grams of fiber. This balance of nutrients provides long-lasting energy and helps you feel more satisfied. This mug treat is low in added sugars and is naturally sweetened from ripe banana. Feel free to enjoy this protein powder mug cake for breakfast or dessert.
You can also make this recipe ahead of time by mixing up all ingredients in your mug and then microwaving later on when you want it.
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Protein Mug Cake
Recommended Products
- Large Coffee Mug (A 16-ounce mug is ideal)
Ingredients
- Cooking spray
- ½ small ripe banana, mashed
- 2 tablespoons (about 15 grams) protein powder of your choice (vanilla or chocolate protein powder typically works best)
- 1 tablespoon peanut butter, plus more for topping
- 1 tablespoon mini dark chocolate chips, plus more for topping
- ⅛ teaspoon baking powder
- 1 tablespoon milk of your choice (almond milk, soy milk, dairy milk, oat milk) - only use if needed
Instructions
- Spray a large 16-ounce mug* with cooking spray.
- Add banana to mug and mash with a fork until mostly broken down.
- Add in protein powder, peanut butter, chocolate chips, and baking powder and stir until fully combined.
- At this point, you should reach a batter-like consistency. However, depending on the protein powder used, it may still be somewhat thick and dry looking. If this is the case, stir in the 1 tablespoon of milk to thin into a batter. On the other hand, if you find it too wet, add a bit more protein powder.
- Microwave mug cake for 60-90 seconds. Then, let cool for 30 seconds. Batter should be mostly dry to the touch and have a cakey texture.
- Enjoy with additional peanut butter and chocolate chips on top, if desired.
Video
Notes
Nutrition
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Chelsea says
Omg, yum!! I am just getting into protein powders and can't wait to try this recipe out! I love how simple this is and that it's made with such healthy ingredients. If my protein powder is unflavored, do you think I could add a few teaspoons of cocoa powder or splash of vanilla?
Mackenzie Burgess says
Hi Chelsea! Can't wait for you to try. Absolutely– if you are using an unflavored protein powder, I would add a splash of maple syrup or vanilla for sweetness!
blstroub says
Thanks for sharing Mackenzie! I plan to try the peanut butter hummus.
Mackenzie Burgess says
Awesome! That is another great snack 🙂
Julie says
I don't like to do this, but this isn't good. I tried a couple of different ways.
It would not bake and was just not a good consistency.
Mackenzie Burgess says
Hi Julie! So sorry this was your experience. You may try a different protein powder and see if this helps. Some powders tend to this recipe better than others. You could also try swapping in an oat flour instead. Hope this helps! ~Mackenzie
lynmc1 says
This looks uh-mazing! And so easy and healthy too! Can't wait to try it out.
Mackenzie Burgess says
Absolutely! Let me know what you think Lyn. 🙂
AKIKO ONISHI says
Loved this. So tasty and big protein! Thank you for sharing this!
Mackenzie Burgess says
Hi there - thanks for the comment! Absolutely! So glad you enjoyed it!
~Mackenzie
Jeffrey Van Pelt says
Was a nice starting point for us and worked out good.
We used a whole scoop of ON protein (about 3 tbsp /24 grams of protein) added a few calories and protein with an egg white, took out the chips and added a tbsp of unsweetened applesauce instead. It left it sweet and a very good, moist texture.
Very simple. Was a good, quick snack.
Thanks.
Mackenzie Burgess says
Hi there! Thanks so much for checking out this recipe and using it as a guide. I love your spin on this protein mug cake - sounds super yummy. Enjoy!
~Mackenzie
Cathy says
This was so delicious! Enjoyed it for breakfast this morning:)
I didn't add the chocolate chips- it was sweet enough for me without.
Thank you for a great recipe!
Mackenzie Burgess says
Hi Cathy! So glad you enjoyed! What a great protein-packed way to start your morning 🙂 enjoy!
~Mackenzie
Jan Baldwin says
My husband and I absolutely LOVE this protein mug cake!! I've been looking for something to do with ripe bananas and this is perfect! We usually have it as a dessert item but are wondering what the total carbohydrate count is? Can you help?
Mackenzie Burgess says
Hi Jan! Thanks for the kind words–so glad you enjoy it! Yes, happy to help. You can always view the nutrition information at the bottom of my recipe cards. For this recipe, it contains 28 grams of carbohydrates per mug cake.
~Mackenzie
Laura says
Literally 15 times I've tried this and it has never worked for me what am I doing wrong?? It won't rise it's too liquity it makes no sense.
Mackenzie Burgess says
Hey Laura! Sorry you’re having this experience. I haven’t had this happen to me before but it might just depend on your protein powder. To help with this you might try a smaller amount of milk (perhaps 1 tsp) or add double the baking powder (1/2 tsp) to help with the rising. Let me know if this helps!
~Mackenzie
rica says
IT EXPLODED probably my bad cause i used a frozen banana and put it in for 90sec but STILL 😭 I guess my comment is not to be a dumbass like me
Mackenzie Burgess says
Oh no!! Yeah the frozen banana combined with the microwaving probably didn't work the best. Also, I would start with 60 seconds and then add on 15 second intervals as needed. Let me know if you try this again with a banana at room temperature!
mettafort says
What are the full macros for this recipe please?
Mackenzie Burgess says
Hi there! Thanks for the comment – you can always view the nutrition information at the bottom of my recipe cards. For this recipe, the macros can vary based on what protein powder you use but in general it contains: 260 calories / 14 g fat / 28 g carbs / 15 g protein 🙂
Victoria Baxter says
Can this be done in an oven?
Mackenzie Burgess says
Hi there! I have not tried this recipe in the oven before but I’m sure you could!
Jennifer Mason says
This was a great recipe. I followed it almost to a T, using vanilla protein powder and almond milk, but I didn’t have choc chips. This is definitely a keeper. Thanks for sharing! Thanks
Mackenzie Burgess says
Hi Jennifer! Thanks so much for trying out this protein mug cake & sharing your thoughts! I’m so glad to hear you love it! Next time if you have chocolate chips, be sure to throw those in as they make it extra delish 🙂 happy cooking!
~Mackenzie
Jessica Pfister says
This was delicious! I added a spoonful of Halo Top cookie dough ice cream and it was amazing!
Mackenzie Burgess says
That sounds SO good. Can't go wrong with a bit of ice cream on top. 🙂 Thanks for sharing & hope you can enjoy another protein mug cake again soon!
~Mackenzie
wes says
What if you don't own a microwave? how long should you cook it in the oven?
Mackenzie Burgess says
Hi there! I honestly haven't tested this out before but it seems like you may have luck baking it at 350ºF for 20-25 minutes or until a toothpick inserted into the center comes out clean. ~Mackenzie
Megan says
I ran out of peanut butter so I used almond butter instead and mini chocolate chips. SO GOOD! Thank you!
Mackenzie Burgess says
Yay! I always have both almond butter and peanut butter on hand too so that's the perfect swap. Enjoy! ~Mackenzie
Heather @ Fit Mama Real Food says
Love love love it! Such a good protein packed treat!
Mackenzie Burgess says
So glad you love it! It is a fun yet protein packed dessert option! ~Mackenzie
Ashley Schuering says
So yummy and SO EASY! This is my new favorite post-workout snack. It feels super indulgent, but I know it's actually good for me! Thank your for this awesome recipe. <3
Mackenzie Burgess says
That's the goal! So glad you enjoyed it and it helped you fuel your post-workout. Hope it can become a regular recipe in your week! ~Mackenzie
Frances says
This was soooooo fun and easy to make! I've been wanting to try my hand at these for a while and I made it using the chocolate protein powder I have on hand. It was a better mid-afternoon pick me up than that third cup of coffee. Thank you for this recipe!
Mackenzie Burgess says
YAY! Yes - a protein + carb boost is a great, nourishing way to keep those energy levels up. Glad you enjoyed it! ~Mackenzie
Julie says
Amazing! I used soy milk and vegan protein powder to make it vegan. I also almond butter because I don't like peanut butter. It was delicious! This will be my go-to snack from now on!
Mackenzie Burgess says
That's perfect! I love those customizations to fit your dietary preferences (vegan) + taste preferences (almond butter). This is a really easy snack to whip up & I SO glad to hear it will be joining your snack rotation. Enjoy! ~Mackenzie
Heidi Washington says
Absolutely delicious!! I don’t even taste the protein powder and I didn’t this time but next time will replace some of the milk with a flavored coffee syrup such as praline then add nuts.
Mackenzie Burgess says
OOOH! A Praline version of this sounds incredible! Way to be creative and customize it how you see fit. Enjoy Heidi! 🙂 ~Mackenzie
Mackenzie Burgess, RDN says
Loved it! I customized this recipe by using my vegan vanilla protein powder and lots of mini dark chocolate chips!
Florina says
This was so unexpectedly delicious!! Me and my boyfriend are obsessed. He's been making it for us every day for a week now and honestly, I'm not complaining. I love that it's healthy but still satisfies that sweet tooth you get in the afternoon. 10/10
Mackenzie Burgess, RDN says
Hi Florina! Thank you SO much for the thoughtful comment. So glad you both have loved it & happy it can become a part of your healthy sweet treat fix! Here's to many more mug cakes to come! :). ~Mackenzie
Ashley Jackson says
Hi! Can I replace the banana with unsweetened applesauce instead?thanks!
Mackenzie Burgess, RDN says
Hi Ashley! I haven’t tried it with applesauce in place of the ripe banana myself, but it might make the mixture a bit too liquidy. If you do give it a go though, I’d love to hear how it turns out! ~Mackenzie