Protein Mug Cake

I love a good protein mug cake at night once in awhile after I’ve had a tough training day or am looking for a healthy treat. Sometimes you just need a baked good once in awhile, am I right? I’m a sucker for muffins and cakes so I love having this as dessert when I’m trying to keep it healthier. Protein before bed helps continuously fuel my muscles while I’m recovering during sleep. The picture below is what the cake looks like once it comes out of the microwave (super appealing, I know).

If you under cook the cake a little it leaves a gooey center when you break into it. HELLOO it’s amazing. Honestly the taste can take some getting used to (seriously it’s not your moms homemade cake) but it’s a great, healthy substitute. Top it with peanut butter or Halo Top ice cream and now we’re talking. Typically, I will cook it in 30 second intervals. Microwaves can all be different so I’d start on the shorter side. 30 seconds gives me time to check on it and see if it’s started to rise into a cake shape or if it still needs time. Usually 1 minute is enough in my microwave.

You can really use any flavor of protein to make these cakes. At night I usually like a little chocolate so I’d prefer that, but you can use vanilla, cinnamon- the possibilities are really endless. Cinnamon roll, strawberry shortcake, peanut butter cup, cookie dough- YUM! The base recipe would be the same regardless of flavor, which is posted below. I would recommend either a whey, casein or a blend. Whey is a fast digesting protein, casein is slow (meaning it takes longer to digest through your body) and a blend will be in between.

My little guy happened to be wearing his muscle shirt when I was testing the recipe and he had a few bites himself. He enjoyed it with the peanut butter but my 5 year old wasn’t much of a fan. It can have a somewhat “spongy” texture to it, but I find having it with a little peanut butter or Halo Top ice cream really helps. I find that having the right flavored protein powder really helps with this (my favorite is chocolate peanut butter). I feel like I need to repeat myself that THIS IS A HEALTHY ALTERNATIVE! 🙂 Hope you enjoy!

Protein Mug Cake


  • 1 serving size protein powder (typically 1-2 scoops)
  • 2 tblsp egg whites
  • 2 tblsp almond milk
  • 1/2 tsp baking powder
  • 1/4 tsp vanilla extract


  1. Mix protein powder and baking powder in bowl.
  2. In separate bowl, mix egg whites, milk and vanilla.
  3. Pour egg mixture into protein powder and mix until combined. Add extra milk if needed to make a sticky, thick dough.
  4. Microwave in 30 second intervals for 1-1:30 minutes.
  5. Top with peanut butter or Halo Top ice cream.
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