Protein Mug Cake

by | Mar 4, 2021

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. 

Cake made in a large white mug with protein powder displayed to its side

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What ingredients do I need to make this recipe?

Gather just 6 simple ingredients for this protein mug cake. Chances are you already have them lying around your pantry.

  1. 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.
  2. 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.
  3. Peanut butter makes this mug cake extra creamy and delicious.
  4. Milk helps the dry ingredients break down into a batter-like consistency.
  5. Chocolate chips add a burst of sweet flavor.
  6. Baking powder helps give our mug cake it’s extra fluffy, cake-like texture.
Close up of cakey spoonful

How do you make a protein mug cake?

Say hello to the easiest sweet treat ever. Here’s how you make this 1 minute mug treat:

  • 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.
  • Then, microwave your mug for one minute. After it’s done, check to make sure it’s cooked through and has a cakey texture. If not, microwave for another 15 seconds.
  • 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. 

Is this recipe vegan? 

The recipe as written is naturally gluten-free and vegetarian. This mug cake caters to other dietary preferences as well.

  • 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!
  • To make a dairy-free mug cake, use non-dairy milk.
  • 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.
  • 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.
Mug cake drizzled with peanut butter and topped with sugar-free 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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In my coaching + cooking program, I help busy people with beginner cooking knowledge become confident in the kitchen so that they can enjoy nourishing foods they love and stress less about mealtime. Click here to learn more about this virtual program led by a dietitian.

Spoonful of healthy mug cake
Protein Mug Cake

Protein Mug Cake

Yield: 1 mug cake
Prep Time: 1 minute
Cook Time: 1 minute
Total Time: 2 minutes

This protein mug cake is just the sweet treat you’ve been looking for. It packs in 15 grams of protein–making it the perfect post workout snack, satisfying breakfast, or healthy dessert.


  • Cooking spray
  • 1/2 small ripe banana, mashed
  • 2 tablespoons (about 15 grams) vanilla or chocolate protein powder of your choice
  • 1 tablespoon peanut butter, plus more for topping
  • 1 tablespoon dark chocolate chips
  • 1/4 teaspoon baking powder
  • 1 tablespoon milk of your choice, if needed (almond milk, soy milk, dairy milk, oat milk)


  1. Spray a large mug* with cooking spray.
  2. Add banana to mug and mash until mostly broken down. 
  3. Add in protein powder, peanut butter, chocolate chips, and baking powder and stir until fully combined.
  4. At this point, you should reach a batter-like consistency. However, depending on the protein powder used, it may still be somewhat dry. If this is the case, stir in the 1 tablespoon of milk to thin into a batter.
  5. 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. 
  6. Enjoy with more peanut butter and chocolate chips over top, if desired.


*You want to use an extra large mug because the cake will puff up in the microwave when it cooks. Using a large mug prevents it from spilling over the sides.

Don't have protein powder? Use 2 tablespoons of almond flour or oat flour instead!

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Nutrition Information:
Yield: 1 Serving Size: 1 mug cake
Amount Per Serving: Calories: 260Total Fat: 14gSaturated Fat: 5gSodium: 100mgCarbohydrates: 28gFiber: 7gSugar: 10gProtein: 15g

Did you make this recipe?

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This protein mug cake is the healthy sweet treat you’ve been looking for. Perfect to enjoy post-workout or as a healthy dessert. Gluten-free, vegan, nut-free, and sugar-free options too! #MugCake #HealthyRecipes #ProteinPowder

Looking for more mug cake recipes? Check out my other favorites.

Hi, I'm Mackenzie...

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I’m a registered dietitian nutritionist (RDN) and recipe developer. I create simple recipes with customizable ingredients “of your choice.” I also help busy people gain kitchen confidence through my hands-on program.

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  1. Chelsea

    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

      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!

  2. blstroub

    Thanks for sharing Mackenzie! I plan to try the peanut butter hummus.

  3. lynmc1

    This looks uh-mazing! And so easy and healthy too! Can’t wait to try it out.

    • Mackenzie Burgess

      Absolutely! Let me know what you think Lyn. 🙂


    Loved this. So tasty and big protein! Thank you for sharing this!

    • Mackenzie Burgess

      Hi there – thanks for the comment! Absolutely! So glad you enjoyed it!

  5. Jeffrey Van Pelt

    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.

    • Mackenzie Burgess

      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!

  6. Cathy

    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

      Hi Cathy! So glad you enjoyed! What a great protein-packed way to start your morning 🙂 enjoy!

  7. Jan Baldwin

    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

      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.

  8. Laura

    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

      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!

  9. rica

    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

      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!

  10. mettafort

    What are the full macros for this recipe please?

    • Mackenzie Burgess

      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 🙂

  11. Victoria Baxter

    Can this be done in an oven?

    • Mackenzie Burgess

      Hi there! I have not tried this recipe in the oven before but I’m sure you could!

  12. Jennifer Mason

    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

      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!

  13. Jessica Pfister

    This was delicious! I added a spoonful of Halo Top cookie dough ice cream and it was amazing!

    • Mackenzie Burgess

      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!

  14. wes

    What if you don’t own a microwave? how long should you cook it in the oven?

    • Mackenzie Burgess

      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



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