Protein Mug Cake!
Freddy and I have been eating very strict and clean lately due to my upcoming competition, and for his training recovery as well. But we’re still human, and we like to indulge in the occasional cheat meal. This chocolate protein mug cake has been one of our favorites, so I thought I should share it! Obviously it is not ideal that it is cooked in the microwave, but it is a nice chocolately treat that is quick and easy to make with lots of protein.
We found the original recipe on the Barbell Shrugged website, which also offers a lemon blueberry version if that is more your style: High-Protein Coffee Mug Cake.
Here is our version and tweaks, but please see the original recipe link above for more information on substitutions. What we have listed below is what Freddy and I have found that we liked the best after some trial and error. If you’re interested in the nutritional details of one mug cake, please see the end of this post.
Chocolate Protein Mug Cake
– 1 scoop grass-fed New Zealand whey protein isolate (from Canadian Protein)
– 1 tbsp raw cacao or unsweetened cocoa powder (both pictured below)
– 1 tbsp dark chocolate chips
– ½ tsp ground cinnamon
– ½ tsp Nutiva organic virgin coconut oil (melted in the mugs)
– 1 Born 3 Omega-3 egg (beaten)
– ¼ cup organic unsweetened apple sauce
– 1 tsp pure vanilla extract
– Optional: dash of cayenne pepper if you like a bit of heat
– Optional: tsp almond butter (see “Pro Tip” below)
Method (from original recipe):
“Beat together all of your wet ingredients, then in a separate bowl, combine all of the dry. Next, combine everything together to form a fairly smooth batter. Be careful not to over mix.
Lightly rub down the inside of your mug with coconut oil, add your batter, then microwave for 45 seconds. Check the cake by pressing down on the center. It should be firm and spongy. If not, place back in the microwave for 10 second increments. Be careful, it will dry out easily. My average is 50-60 seconds.
When it’s ready, ease a thin knife around the outside of the cake, then tip it on a plate or just eat it straight from the mug.
Pro Tip: Try slipping a spoonful of peanut butter into your batter before microwaving it. It melts all the way through, and there are no words to describe the decadence.” → Freddy & I have used almond butter, and it is delicious! But, beware, it does bump up the fat content of your mug cake quite a bit!
*Note: We usually do a double recipe (two mugs), and cook them for 1 minute and 30 seconds at the same time in the microwave.
Nutritional Information from MyFitnessPal:
1 chocolate protein mug cake with unsweetened cocoa powder (but no almond butter or raspberries!)
– Calories: 302.
– Carbohydrates: 20g.
– Fat: 12g.
– Protein: 33g.
– Sodium: 98g.
– Sugar: 14g.
Let us know in the comments which version you prefer (chocolate or lemon blueberry)?
Jen & Freddy