Protein Mug Cake

by | Oct 18, 2023

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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This post was first published on March 4, 2021. It was updated on October 18, 2023 to include new photos and helpful tips.

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!

  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 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.

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 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.

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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. 

Protein Mug Cake 2

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.
Protein Mug Cake

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.
Protein Mug Cake 3

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 3 2

Protein Mug Cake

Mackenzie Burgess, RDN
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.
4.50 from 262 votes
Prep Time 1 minute
Cook Time 1 minute
Total Time 2 minutes
Servings 1 mug cake
Calories 260 kcal

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Ingredients
  

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

*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!

Nutrition

Serving: 1mug cakeCalories: 260kcalCarbohydrates: 28gProtein: 15gFat: 14gSaturated Fat: 5gSodium: 100mgFiber: 7gSugar: 10g
Tried this recipe?Tag us @cheerfulchoices and let us know how it was!

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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

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40 Comments

  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?

    Reply
    • 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!

      Reply
  2. blstroub

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

    Reply
  3. lynmc1

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

    Reply
  4. AKIKO ONISHI

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

    Reply
    • Mackenzie Burgess

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

      Reply
  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.
    Thanks.

    Reply
    • 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!
      ~Mackenzie

      Reply
  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!

    Reply
    • Mackenzie Burgess

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

      Reply
  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?

    Reply
    • 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.
      ~Mackenzie

      Reply
  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.

    Reply
    • 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!
      ~Mackenzie

      Reply
  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

    Reply
    • 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!

      Reply
  10. mettafort

    What are the full macros for this recipe please?

    Reply
    • 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 🙂

      Reply
  11. Victoria Baxter

    Can this be done in an oven?

    Reply
    • Mackenzie Burgess

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

      Reply
  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

    Reply
    • 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!
      ~Mackenzie

      Reply
  13. Jessica Pfister

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

    Reply
    • 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!
      ~Mackenzie

      Reply
  14. wes

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

    Reply
    • 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

      Reply
  15. Megan

    I ran out of peanut butter so I used almond butter instead and mini chocolate chips. SO GOOD! Thank you!

    Reply
    • Mackenzie Burgess

      Yay! I always have both almond butter and peanut butter on hand too so that’s the perfect swap. Enjoy! ~Mackenzie

      Reply
    • Mackenzie Burgess

      So glad you love it! It is a fun yet protein packed dessert option! ~Mackenzie

      Reply
  16. Ashley Schuering

    5 stars
    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

    Reply
    • Mackenzie Burgess

      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

      Reply
  17. Frances

    5 stars
    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!

    Reply
    • Mackenzie Burgess

      YAY! Yes – a protein + carb boost is a great, nourishing way to keep those energy levels up. Glad you enjoyed it! ~Mackenzie

      Reply
  18. Julie

    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!

    Reply
    • Mackenzie Burgess

      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

      Reply
  19. Heidi Washington

    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.

    Reply
    • Mackenzie Burgess

      OOOH! A Praline version of this sounds incredible! Way to be creative and customize it how you see fit. Enjoy Heidi! 🙂 ~Mackenzie

      Reply

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