If you’re craving something chocolatey and indulgent but want to keep it quick, simple, and tasty, a healthy, high protein chocolate mug cake is the perfect solution.
This delicious treat is made in the microwave and ready in just a few minutes. Plus, it can be customised to fit your dietary needs, whether you’re looking for a high-protein, low-calorie, and minimalist recipe or a more indulgent recipe.
Let’s dive into how to create the ultimate healthy, high protein chocolate mug cake.
The Basics of a Healthy, High Protein Chocolate Mug Cake
A chocolate mug cake is a small, microwaveable cake made with ingredients you likely already have in your kitchen. It’s ideal for when you don’t want to bake a full cake or when you need a quick dessert. The beauty of this recipe is its simplicity and versatility, as you can make it rich and decadent or light and healthy.
Low-Calorie and Minimalist Healthy, High Protein Chocolate Mug Cake Recipe
This version keeps it healthy and straightforward, with just a few ingredients. It’s perfect for those watching their calorie intake but still wanting a chocolate fix.
Ingredients:
- 1 scoop whey protein powder (chocolate-flavoured works best, but any flavour will do)
- 1 egg white (or 2 tbsp liquid egg whites)
- 1 tbsp water (or milk)
- 1/4 tsp baking powder
Instructions:
- Mix Ingredients: In a microwave-safe mug, combine the whey protein powder, egg white, water, and baking powder. Mix thoroughly until the batter is smooth.
- Microwave: Place the mug in the microwave and cook on high for 40-60 seconds. Keep an eye on it to avoid overcooking (you want it moist and fluffy, so don’t let it burn).
- Cool Slightly: Allow it to cool for about a minute before digging in.
Optional Toppings:
For extra flavour without too many calories, you can top your mug cake with:
- A small bit of honey
- A dollop of Greek yoghurt
- A few fresh berries
Calorie and Macronutrient Breakdown
Depending on your exact ingredient, the calorie and macronutrient breakdown of the chocolate mug cake are as follows:
- Calories: ~137-159 kcal
- Protein: ~24-28 g
- Carbohydrates: ~1-5 g
- Fats: ~1-3 g
You would be hard-pressed to find a treat as tasty as this, for this good a calorie and macronutrient profile.
A More Indulgent Healthy, High Protein Chocolate Mug Cake Recipe
If you’re looking to take your mug cake to the next level, here’s how you can make it more decadent and indulgent while still keeping it relatively simple and healthy.
Ingredients:
- 1 scoop chocolate whey protein powder
- 1 whole egg
- 1 tbsp almond flour (or regular flour)
- 1 tbsp unsweetened cocoa powder
- 1-2 tbsp milk (dairy or non-dairy)
- 1/4 tsp baking powder
- 1 tsp sweetener of choice (e.g., honey, maple syrup, or stevia)
- Optional: A few dark chocolate chips or a teaspoon of peanut butter
Instructions:
- Mix Ingredients: In a microwave-safe mug, combine the whey protein powder, egg, almond flour, cocoa powder, milk, baking powder, and sweetener. Mix thoroughly until smooth.
- Optional Add-ins: Fold in dark chocolate chips or swirl in a teaspoon of peanut butter for added indulgence.
- Microwave: Cook on high for 60-90 seconds. Watch closely to prevent overflowing.
- Cool Slightly: Let it cool for a minute before enjoying. The texture should be rich and slightly gooey in the centre.
Optional Toppings:
- A drizzle of melted chocolate
- Whipped cream or a dollop of vanilla yoghurt
- Chopped nuts or coconut flakes
This version is perfect for those days when you’re craving a richer, more satisfying dessert!
Calorie and Macronutrient Breakdown
Without Optional Ingredients (using almond flour and dairy milk, sweetened with honey):
- Calories: ~274-304 kcal
- Protein: ~29-33 g
- Carbohydrates: ~11-17 g
- Fats: ~9.8-11.8 g
With Optional Ingredients (using almond flour, dairy milk, honey, and 5-10 dark chocolate chips):
- Calories: ~299-344 kcal
- Protein: ~29.5-33.5 g
- Carbohydrates: ~14-22 g
- Fats: ~11.8-14.8 g
Adjustments Based on Substitutions:
- Using regular flour instead of almond flour increases carbs (~5 g more) and reduces fat (~3 g less).
- Using unsweetened almond milk instead of dairy milk reduces calories by ~7-8 kcal per tablespoon.
Tips for the Perfect Mug Cake
- Choose the Right Protein Powder: If you’re using whey protein, the flavour you pick will influence the cake’s taste. Chocolate protein powder creates a rich, cocoa-forward flavour.
- Don’t Overcook: Microwaving for too long can make the cake rubbery. Start with 40 seconds and add increments of 5-10 seconds if needed.
- Experiment with Add-ins: If you’re feeling creative, mix in a few dark chocolate chips, a dash of cinnamon, or a drop of vanilla extract.
Closing Thoughts
Once your mug cake is ready, take a moment to enjoy it. The warm, chocolatey aroma and soft, spongy texture are a treat in themselves. Whether you make it as a post-workout snack or a late-night indulgence, this mug cake is sure to satisfy your sweet tooth while allowing you to stay on track with your health and fitness goals.
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Paddy Farrell
Hey, I'm Paddy!
I am a coach who loves to help people master their health and fitness. I am a personal trainer, strength and conditioning coach, and I have a degree in Biochemistry and Biomolecular Science. I have been coaching people for over 10 years now.
When I grew up, you couldn't find great health and fitness information, and you still can't really. So my content aims to solve that!
I enjoy training in the gym, doing martial arts and hiking in the mountains (around Europe, mainly). I am also an avid reader of history, politics and science. When I am not in the mountains, exercising or reading, you will likely find me in a museum.