1 Minute Protein Mug Cakes

1 Minute Protein Mug Cakes

Here at Muscle Watchdog we have been trying out 1 Minute Protein Mug Cakes. Hey, it’s a tough job but somebody has to do it…

So here are seven great recipes for Protein Mug Cakes that we’ve gathered together, so you can get your taste buds zinging and your muscles crying out for more! They can all be cooked in a microwave and as the cooking time is literally one minute, you can rustle up these tasty treats in no time at all.

It doesn’t matter which brand of protein powder you use, but obviously the flavour will be the dominant taste of the protein cake (meaning vanilla is a good bet for all them).

1 Minute Protein Mug Cakes take just a minute to cook in the microwave. However you can use a conventional oven for the same results. We advise 350F/170C (gas mark 4) preheated. Cook for around 5 minutes, and thereafter check every couple of minutes until it is done.

You will know your 1 Minute Protein Mug Cake is done when the edges pull away slightly from the side of the mug. The top should be firm and spongy when you press down on it. You don’t want it overcooked, hard, and crispy.

We have provided the nutritional information where it is available, however please bear in mind that this is only a rough guideline. We have tried to keep the recipes simple, but the sky’s the limit once you get the Protein Mug Cake bug. Go wild!

First up here is one that will suit any flavour of protein powder. This is the basic template for all 1 Minute Protein Mug Cakes.

1/ Basic 1 Minute Protein Mug Cake

Chocolate, vanilla, strawberry, or banana…this easy recipe suits any flavour of protein powder.

Cake Mix

  • Any flavour of whey protein powder: 30g or 2 x tablespoons
  • Baking soda: 1/4tsp
  • Egg whites: 2
  • Low fat yoghurt (natural or Greek): 1 tablespoon (15g)

Suggested topping

  • Peanut butter: 1 tablespoon
  • Sugar free syrup such as maple or agave


Spray a microwaveable mug with your usual non fat cooking spray.

Mix all the cake mix ingredients together, and spoon into your mug.

Meanwhile mix the peanut butter and syrup together.

Remove the cake from the microwave.

You can tell when the cake is done because it will pull away from the edges. If this has not happened try another 30 seconds. Some microwaves vary in power so you may find that a cake may take longer.

You can eat the cake direct from the mug after it has cooled if you are that way inclined. Alternatively turn it out onto a plate.

Top the cake with the peanut butter and the syrup.

Nutritional Info

Calories: 246
Fat: 10g
Carbs: 4g
Protein: 35g

Source – https://www.bodybuilding.com/documents/protein-mug-cake.pdf

2/ Protein Mug Cake

As with the Basic recipe, the flavour will depend on the protein powder you use. This Protein Mug Cake does not come with any additional toppings; you simply mix all the ingredient into the cake.

Many recipes call for the use of almond milk but we can’t really see the point. After all the whey protein is made from milk so using almond milk is not going to help you if you are trying to avoid dairy.

If you want to add a topping, try adding some natural fruit, or peanut butter and maple syrup.

Cake Mix

  • Any flavour of whey protein powder: 30g or 2 tablespoons
  • Milk or almond milk: 28ml or 1 fl oz (1.5 tablespoons)
  • Egg white: 1
  • Peanut butter: 1 tablespoon
  • Cocoa Powder: 1 tablespoon
  • Vanilla extract: 1 teaspoon
  • Baking powder: ½ teaspoon


Prepare the mug with non fat cooking spray.

Combine all the ingredients together in a mixing bowl, then pour into the mug.

Microwave on full power for a minute.

Add topping if required.

Nutritional Info:

Calories: 266
Fat: 10g
Saturated Fat: 1g
Carbs: 9g
Saturated Fat: 1g
Sodium: 290mg
Fiber: 4g
Sugar: 4g
Protein: 35g

Source: https://theproteinchef.co/healthy-low-carb-protein-mug-cake-recipe

3/ Chocolate Protein Mug Cake

We all love chocolate. This chocolate protein mug cake delivers yummy chocolate in three ways.

Cake Mix

  • Chocolate Protein Powder: 30g or 2 tablespoons
  • Cocoa powder: 1 tablespoon
  • Milk or almond milk: 1 tablespoon
  • Sweetener (organic Stevia if possible): 1 teaspoon
  • Egg white: 1
  • Baking powder: ½ teaspoon

Chocolate Sauce

  • Chocolate protein powder: 1 tablespoon
  • Sweetener (Stevia): 2 teaspoons
  • Cocoa powder: 1 teaspoon
  • Almond milk (or milk): 1 tablespoon
  • Melted butter: ½ tsp


  • Chunks of chocolate


Prepare the mug by spraying with non fat cooking spray.

Combine the cake mix ingredients and pour into the mug.

Cook in the microwave for one minute.

While the cake is cooking mix together the sauce ingredients.

Remove from microwave, and turn the cake out onto a plate. Pour over the sauce and add the chocolate chunks.

Nutritional Info

Calories: 270
Fat: 5g
Carbs: 21g
Protein: 26g

4/ Scrummy Strawberry 1 Minute Protein Mug Cake

This is suitable as a dessert or of course you can just have it as a snack, breakfast, with a cup of tea, or whenever you like. This recipe uses strawberry protein powder and you can try cutting up a couple of strawberries to add to the mix.

Cake Mix

  • Strawberry flavoured whey protein: 30g or 2 x tablespoons
  • Oat flour (you can blend ordinary oats if you don’t have flour): 30g or 1 tablespoon
  • Egg whites: 2
  • Greek Yoghurt: 1 tablespoon
  • Baking powder: ½ teaspoon
  • Milk or almond milk: 1 tablespoon
  • Sweetener such as Stevia: 2 teaspoons
  • Chopped strawberries (optional)


  • Fresh strawberries
  • Greek yoghurt


Prepare the mug by spraying with non fat cooking spray.

Combine the cake mix ingredients, place in mug and microwave for one minute, or until the mix is cooked and is pulling away from the edges of the mug.

Turn out onto a plate and top with sliced strawberries and Greek yoghurt.

Nutritional Info

Calories: 305
Fat: 8.8g
Protein: 22.7g
Carbs: 36g
Fiber: 5.7g
Sodium: 161mg

Source: http://thefithousewife.com/2016/05/skinny-strawberry-protein-mug-cake.html

5/ Vegan Banana Protein Mug Cake

This recipe uses rice protein powder and is vegan and gluten free.

Cake Mix

  • Rice protein powder: 1.5 tablespoon
  • Ripe banana mashed: about 50g or half a banana
  • Oat flour (blend ordinary oats if you don’t have any): 1.5 tablespoons
  • Almond milk: 30ml
  • Baking powder: ½ teaspoon
  • Vanilla extract: ½ teaspoon
  • Pinch of ground cinnamon


  • Cashew butter: 1.5 tablespoons
  • Sweetener: Either 5 drops of liquid Stevia or 1 tsp of powdered Stevia
  • Slices of banana


Prepare the mug by spraying with non fat spray

Mash the banana with the milk until it is smooth, then add the rest of the ingredients.

If it seems too stiff, add extra almond milk.

Spoon the mix into the mug, and cook in the microwave for 1 – 2 minutes.

Meanwhile mix the butter and Stevia for the topping.

Turn the cake out on to a plate and pour over the topping, adding a couple of banana slices for additional flavour.

Nutritional Info

We don’t have the nutritional breakdown for this recipe

Source – https://www.pulsin.co.uk/blog/recipes/banana-protein-mug-cake

6/ Chocolate Apple or Banana Protein Mug Cake

We love this one! Especially when it is made with chocolate protein powder!

Cake Mix

  • Chocolate or vanilla flavour whey protein powder: 30g or 2 tablespoons
  • Raw cacao (or any powdered cocoa powder): 1 tablespoon
  • Chocolate Chips: 1 tablespoon
  • Coconut oil (melted): 1 tablespoon
  • 1 egg beaten
  • Small banana mashed: Approximately 50g. Alternatively use 50g of apple sauce
  • Ground coffee: 1 teaspoon
  • Baking powder: ½ teaspoon


Prepare the mug by spraying with non fat spray.

Beat together the egg, oil, and banana or apple.

Combine the protein powder, the cacao, baking powder, chocolate chips, and coffee in a separate bowl and then add to the wet mix.

Once the mixture is fully combined, spoon into the mug.

Cook in the microwave for 60 seconds.

Nutritional Info

We do not have the exact nutritional breakdown for this recipe.

7/ Blueberry Lemon Protein Mug Cake

We used blueberries for this. But you can replace with blackberries and it is equally good.

Cake Mix

  • Vanilla protein powder: 30g or 2 tablespoons
  • Oat flour: you can blend flaked oats if you do not have any oat flour handy: 2 tablespoons
  • Baking powder: ½ teaspoon
  • Fresh lemon juice: ½ tablespoon
  • Grated lemon peel (zest): 1 teaspoon
  • 1 egg beaten
  • Coconut oil: 1 tablespoon
  • Greek yoghurt: 2 tablespoons
  • Fresh blueberries: approximately 2 tablespoons


  • Blueberries or blackberries


Prepare the mug by spraying with non fat cooking spray.

Beat together the egg, oil yoghurt, and lemon juice and zest.

Mix the protein powder, oat flour, and baking powder, then add to the batter mix and combine.

Add the blueberries.

When the mixture is combined spoon into the mug.

Cook in the microwave for around 60 seconds. If you are using a conventional oven, see instructions above.

Turn out onto a plate and top with blueberries.

Nutritional Info

Calories: 252
Fat: 7.2g
Carbs: 27g
Protein: 24g


Did you devour this article? Read about our 13 Reasons To Eat More Protein here!

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