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Protein Mug Cake

Protein Mug Cake Recipe

A few days ago, I tried my first ever delicious mug cake and I was so happy! I was SO happy because the first time I tried a mug cake? I ended up vowing to NEVER make one again.

The first time I ever tried a mug cake, it ended up giving me a stomach ache and pissing me off. It was the most monstrous thing I’d ever seen. It looked like a weird elephant foot and it tasted of… plastic.

Let me share my experience with you in hope that, if you’ve been through this too, you know that there’s actual hope out there; that you SHOULD try again!

Let me rewind the clocks for a second, let me take you back to the year 2010.

Protein Mug Cake - How ToKnowing how much I like cooking with protein powder, someone recommended that I make a ‘mug cake’ out of whey protein, egg, oats and a bit of milk. They sent me a link to a recipe online that promised magic in a mug.

“It’s delicious!” this person said, “it literally only takes a minute!” she added.

So I went for it. I went for it right before going out to meet a friend I was going to see a movie with. I had to be out the door in ten and figured, what a great pre-outing ‘snack’! Macro-friendly, delicious, filling, and warm – in only a MINUTE!

Protein Mug Cake - How ToI opened my cupboard, took out my whey and mixed it with an egg, milk, and oats until it all looked like a smooth-ish batter. I then stuck it inside the microwave, pressed the ‘minute’ button, and stared intently at the mug as it spun round and round against the microwaves *dvvvvvvvvvvv…*

After about 30 seconds, I noticed a ‘thing’ began growing out of my mug. It looked… monstrous. This shiny weird looking thing, like what I imagine a cartoon elephant foot would look like.

When my microwave got to the 60 second mark, and did it PEEP, PEEP, PEEEEEEP, I pressed the button to open the microwave door and saw this thing – this shiny elephantine-foot-looking THING droop to the side all… flacid is the word that comes to mind here.

Protein Mug Cake - How ToI took it out, grabbed the spoon that I had eagerly laid out on the counter in anticipation and dug in. Or, shall I say, ATTEMPTED to dug in because the thing was like rubber. I pressed hard with my spoon, undeterred by the horridness of the ‘thing’ before me until a piece came off and then…

I ate it.

Man oh MAN! It was… disgusting. I honestly didn’t know how on earth someone had a) written that ‘recipe’ and b) actually described it as good. I felt had.

Protein Mug Cake - How ToWhen I saw my friend at the bus station, ready to catch a bus to the movie theatre (these were my university days where buses were our foremost mode of transport) he asked me what was up.

“Why do you look so angry?”

Because I wasted an egg, a scoop of protein, my last bit of oats and milk. I also had a mild stomach ache and felt duped by a rubbery looking thing.

He looked at me like who-cares-it’s-just-food but oh, I cared! And I followed that caring up by vowing NEVER to cook a cake in the microwave again.

 Protein Mug Cake - How To

The End. Or.. not

A few days ago, I actually had a nice whey protein mug cakes and oy, I think you guys should try these! The recipe for the mug cake pictured here goes something like this

Protein Mug Cake Recipe


30 g     Whey Protein Powder (1/4 cup)
1 tsp    Baking Powder (VERY IMPORTANT)
10 g     Coconut Flour
60 ml   Almond Milk (You can use other kinds of milk)
1 tsp    Vanilla Extract
1 tbsp  Granulated Stevia (or your sweetener of choice)
2 tsp    Coconut Oil (melted)
1/2       Mushed banana


Just mix it all into a smooth batter in your mug and microwave for a minute to a minute 30.

Recipe notes

You can go an extra step and add a bit of dark chocolate inside – or a dollop of peanut butter – too! To end up with pockets of goooooeyness in the centre! Just remember NOT to overcook your mug cakes – check out them after a minute and, to be on the safe side, take them out while they’re still soft and gooey in the middle! Nomnomderommmmm 🙂

Macros per cake (sans the middle chocolate as this is optional): 218kcals, 25g protein, 10g carbs (out of which 4g is fibre!) and 11g fat.

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