This protein mug cake is the easiest mug cake you’ll ever make! Not only is it high protein, gluten-free, and dairy-free but it also requires only 7 ingredients and minutes to prepare.
Growing up, one of my favourite no-fuss desserts was easily MUG CAKES. Aside from my easy bake oven (millennials know what i’m talking about), mug cakes were my OG kid-friendly dessert that made me feel like a low-key cake boss.
Not only did it satisfy my cake craving without the need to whip out a bunch of baking equipment, but it’s also a single serving which means no mess (and no sharing with my sis haha).
Better yet – It’s next to impossible to mess up because all you need is a microwave, two minutes to spare, and a few very basic ingredients. So as a dietitian mama, I wanted to put a healthy spin on one of my long-time favs by creating this protein mug cake! So if you aren’t a fan of mug cakes yet, I promise this recipe will make you a converter.
Table of contents
Why This Recipe Works
There is pretty much nothing that I DON’T love about a good mug cake but this protein mug cake has won me over for more than a few reasons.
- Takes only minutes to prepare!
- A high-protein snack option (8 grams per serving)
- Only requires 7 ingredients
- Gluten & dairy-free
- Kid friendly
Key Ingredients
Coconut Flour – to make this recipe gluten free, we are using coconut flour. I also love using coconut flour as I find it really enhances the flavour profile in a big way.
Almond Milk – To keep this recipe dairy-free, we opted for almond milk. However, you can also use oat, soy, or any other plant-based milk of choice. If you don’t need to make this dairy-free, you can use regular cows milk instead.
Protein Powder – to make this protein mug cake high in protein, we sneak in some vanilla protein powder to really boost up the satiety factor. You can certainly play around with the flavour profile here, depending on what you have on hand and what you prefer.
Baking Powder – Baking powder is a leavening agent which causes the mug cake to rise and gives it the same airy texture of a regular cake.
Flavourings – To flavour mug cake, we added in some vanilla and maple syrup. If you wanted to take things up a notch, you can also add in some cinnamon or cocoa powder as well.
How To Make This Recipe
Step 1: In a mixing bowl, combine egg, maple syrup, vanilla extract, and almond milk.
Step 2: To the same bowl, add dry ingredients and mix until combined.
Step 3: Portion into a microwave safe mug (about half way) and heat in microwave for 90 seconds. Let rest in microwave about 30 sec-1 min. Top with sprinkles and enjoy!
Expert Tips
There are a few little nuances that are important to ensure that your protein mug cake turns out just right. For one, be sure to not over-mix your batter as this may result in a tough texture.
You also don’t want to over microwave. I like to nuke for 30s increments for 1.5 minutes and let it sit. But remember – every microwave is different. So if your microwaving on high, your mug cake may require less time.
Recipe FAQs
No I would not suggest making it in a glass UNLESS it is a microwave safe glass mug. Otherwise, ideally you would want to use a microwave safe or ceramic mug to make this recipe.
Honestly, what ever your heart desires! If I am not adding sprinkles to this, I like to add chocolate chips, berries, or maybe a bit of ice cream if I am in the mood for something a bit more decadent.
I personally have never tried but you can certainly give it a shot and let me know how it goes. I would suggest baking at 350F for about 10 minutes or so and be sure you are using an oven safe mug!
This protein mug cake is made to serve, so I wouldn’t recommend making it and storing in the fridge for a later time. BUT you can certainly whip up the batter ahead of time, store in the fridge, and pop it into the microwave anytime the craving hits.
More Recipes You Might Like
If you loved this protein mug cake, then you have to try these protein-packed recipes on the blog!
- Protein Oats with Tofu
- Avocado Toast with Roasted Tomatoes (High Protein & Vegan)
- Sheet Pan Pancakes with Chocolate and Banana
- Breakfast Burrito with Tofu Scramble
- High Protein Pumpkin Spice Pancake Recipe
What are your thoughts on this protein mug cake? What toppings would you add to it? Let me know your thoughts down in the comments below!
Protein Mug Cake (Easy Snack Recipe)
Ingredients
- 1 scoop Vanilla protein powder
- 1 tbsp coconut flour
- ½ tsp baking powder
- 1 egg
- 1 tsp maple syrup
- 1/2 tsp vanilla extract
- ¼ cup almond milk
Toppings
- Sprinkles
Instructions
- In a mixing bowl, combine egg, maple syrup, vanilla extract, and almond milk.
- To the same bowl, add dry ingredients and mix until combined.
- Portion into a microwave safe mug (about half way) and heat in microwave for 90 seconds.
- Let rest in microwave about 30 sec-1 min.
- Top with sprinkles and enjoy!
Notes
Nutrition
Updated on April 15th, 2025
Abbey Sharp is a Registered Dietitian (RD), regulated by the Ontario College of Dietitians. She is a mom, YouTuber, Blogger, award winning cookbook author, media coach specializing in food and nutrition influencers, and a frequent contributor to national publications like Healthline and on national broadcast TV shows.
Leila says
This was awful – came out like the foam you find in a sofa! I’m annoyed that I wasted a scoop of my protein powder on this!
Devin says
The protein grams are incorrect. 1 egg alone is 72 calories…and 6 grams of protein.
Majority of Protein powders range from 90-180 calories with 18-25 grams of protein.
The nutritional information for this recipe are incorrect.
Abbey Sharp says
Hi Devin, thanks for pointing this out. The recipe card has been updated!
Cecilia says
Best mug cake recipe I’ve found so far! Thank goodness because I was starting to doubt them. This is so easy to whip up and actually tastes good with a good texture! I used a meal replacement protein that is 37grams per scoop and it comes out great!
Abbey Sharp says
I’m so glad you enjoyed it!
Ella says
Hi! How many grams is the scoop of protein powder?
Abbey Sharp says
It depends on the protein powder you use
Luca says
Hey, I’m super excited to try this but I was wondering if there’s a type of powder that teens can use? I have sunflower, hemp protein powders, etc. Are those safer and healthier for me to use as a substitute and would it still likely work? Thanks!
Miu says
This can be made vegan just omit the egg and use vegan protein powder instead. Oh, I like to add a piece of dark chocolate.
Alisa T says
So yummy and easy to make!
Hanna says
Would almond flour work with this? Or would it change it too much in texture?
Abbey Sharp says
I usually use bob’s red mill brand.
Gaby says
Hello Abbey! Is it the same amount of almond flour (to substitute)?
Abbey Sharp says
yeah you can give that a try!
Lisa says
Very good! Although I’m curious what type of protein powder you use that yours only came out to 8g of protein, esp with an egg too.
Annie says
Super easy to whip up on a whim for a quick treat!
Tara says
How is it vegan if there’s an egg…?
Honor says
It’s dairy-free, so no milk and butter etc, doesn’t say it’s vegan though
Jane says
This recipe is so good. I sed coconut flour for the first time and I am really happy and little bit surprised how good this mug cake tastes. Big thank you Abbey.