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8 Protein Mug Cakes for a Quick, Healthy Treat

May 3, 2024
Courtesy of Food Faith Fitness

Sometimes you crave something sweet – and fast – but you don’t necessarily want to bake a whole batch of something. That’s when protein mug cakes come to the rescue. These super-quick single-serve treats will become your go-tos, whether you want something chocolate, cinnamon, or fruity. The best part: All have at least 20 grams of protein and take just a few minutes to prepare.

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1. Vanilla Protein Mug Cake

vanilla mug cake, Courtesy of Big Man's World

Courtesy of Big Man’s World

There’s nothing “plain vanilla” about this cozy mug cake, which has endless options for variations. Add some lemon or orange zest, a few chocolate chips, or a dash of apple pie spice. Top it with a drizzle of nut butter or a few berries. You can’t go wrong with this fluffy grain-free cake – especially when it clocks in at 25 grams of protein. 

Try this recipe from The Big Man’s World.

2. Cinnamon Protein Mug Cake

Cinnamon Mug Cake, Courtesy of Hayls Kitchen

Courtesy of Hayls Kitchen

Spice things up with a cinnamon protein mug cake, a tasty take on a cinnamon roll, but with 30 grams of protein, 4 grams of fiber and no added sugar. You can make it without the cream cheese frosting – but why would you?

Try this recipe from Hayl’s Kitchen.

3. Vegan Blueberry Mug Cake

blueberry mug cake, Courtesy of Matt's Fit Chef

Courtesy of Matt’s Fit Chef

Juicy blueberries add sweetness and nutrients to this gluten-free, plant-based mug cake. Add a little cinnamon or lemon zest for even more flavor, if you like. Or try a different berry, or a combo of berries.

Try this recipe from Matt’s Fit Chef.

4. Chocolate Protein Mug Cake

chocolate mug cake, Courtesy of Running to the Kitchen

Courtesy of Running to the Kitchen

In 3 minutes, you can dig your spoon into a brownie-like chocolate cake with 23 grams of protein and 5 grams of filling fiber. Swap in almond flour for the oat flour, if you like. This would also be delicious with a spoonful of peanut butter (or other nut butter) drizzled on top.

Try this recipe from Running to the Kitchen.

5. Strawberry Protein Mug Cake

strawberry mug cake, Courtesy of Food Faith Fitness

Courtesy of Food Faith Fitness

Imagine a strawberry milkshake in cake form – now imagine having it ready to go in less than 5 minutes. This little cake, made with white whole wheat flour, really satisfies with 27 grams of protein. Make the frosting, or just top it with a dollop of vanilla yogurt.

Try this recipe from Food Faith Fitness.

Related: 10 Surprisingly Tasty High-Protein Snacks From the Grocery Store

6. Peanut Butter Protein Mug Cake

Courtesy of Colleen Christensen Nutrition

Courtesy of Colleen Christensen Nutrition

You can never have too much peanut butter — especially in a protein mug cake. This makes a great post-workout snack with 30 grams of protein per serving. Two teaspoons of maple syrup balances the salty peanut butter with a hint of sweetness. Cook for just one minute and sprinkle chopped peanuts on top, if you like. 

Try this recipe from Colleen Christensen Nutrition.

7. Lemon Mug Cake

Courtesy of The Peachie Spoon

Courtesy of The Peachie Spoon

Full of citrus zest and tang, this lemon mug cake is filling and really feels like a special treat. Thanks to the vanilla protein powder, an egg, and yogurt “icing,” it has a whopping 43 grams of protein. Applesauce and almond flour are healthy additions that create an extra moist cake. 

Try this recipe from The Peachie Spoon.

8. Chocolate Banana Mug Cake

chocolate banana, Courtesy of Feasty Travels

Courtesy of Feasty Travels

Dive into a decadent protein dessert with this chocolate and banana mug cake. The gooey cake has 25 grams of protein to keep you full and satisfied. Mash ¾ of a banana into the batter before cooking to moisten the cake, and then slice the rest to put on top. Replace the egg with a “flax egg” by mixing ground flaxseeds and water, if you prefer a vegan option

Try this recipe from Feasty Travels.

How long does it take to cook protein mug cakes?

Generally, you only need to cook a mug cake on high for about a minute in the microwave. This gives you a soft, moist consistency. The time may vary depending on the mug size, ingredients, and microwave power. For protein mug cakes that include eggs, you’ll need to cook for an additional minute. 

Either way, it will likely take longer to assemble the cake than it will to cook — a huge perk of these treats. If the cake doesn’t appear to be fully baked after 1 to 2 minutes, microwave in 10-second increments to avoid overcooking.

You asked: What is the best protein powder for mug cakes?

All types of protein powder will work in these protein mug cakes, especially in flavors like vanilla, chocolate, and strawberry. If you follow a plant-based diet, vegan protein powder will be your go-to. Another option is whey-based protein powder derived from cow’s milk. However, if you can’t do dairy, some brands like Paleovalley make protein powder from bone broth. 

Outside of your diet preferences, select a protein powder based on the desired texture. Plant-based powders are generally not as sweet as whey protein, but mug cakes made with them often turn out softer and silkier. Alternatively, whey protein offers a firmer, denser structure.

Read next: 7 Whipped Cottage Cheese Recipes Super High in Protein

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