Protien Powder Mug Brownie [Ready in 1 Minute]

While it’s a rare occasion, I might still have the macros left for a protein-heavy dessert. Or, if I’m hungry midday and want a higher protein option to pair with something fatty, this does a great job. Yep, it’s made with protein powder!

We’re aiming for a molten consistency here, so we want to under cook the cake a little bit. Imagine cake with a bit of melted ice cream on the side – that’s what we want! There’s a ton of things you can do to make this exactly what you want – add cinnamon, allspice, vanilla extract, or even add some nuts inside. It’s really up to you, but I like to keep things simple.

It’s pretty easy to scale back if you don’t need as much protein. You can cut the protein powder out and use almond flour instead. Or if you’re in the mood for a more keto-friendly chocolate cake in a mug, my absolute favorite would be this one.

It took me a total of 4 minutes to make this, including taking the pictures. On a good day, I can usually have it done in under 3 minutes – just to give you an idea of how fast you can make it!

The Preparation

1 large egg
1 scoop chocolate low carb protein powder
2 tablespoons unsweetened almond milk
1 tablespoon heavy cream
5 drops liquid stevia

The Execution

1. Get a mug out, but try to make sure it is small in size. With larger mugs it’s harder to determine how long it needs in the microwave (usually it needs a bit more time), and if it’s your first time doing this you’ll be better off. Once you have the right mug on hand, crack an egg into it.

2. Add in 1 tbsp. heavy cream, 2 tbsp. almond milk (unsweetened) and 5 drops stevia. Mix together well until the mixture is a solid color.

3. Measure out 1 scoop of protein powder. I chose to use ISOPURE protein powder because it’s relatively low carb compared to most others, it has a pretty rich chocolate taste (which can mask the protein flavor), and it doesn’t taste chemically. Plus, they’re a little more on the quality side.

4. Add your protein powder into your egg mixture. I like to add half, mix, and then add the other half. I find mixing with a fork helps keep a uniform consistency.

5. Mix it up as best as you can. Don’t worry if there’s still a few little lumps in there as they tend to dissolve as it’s cooking in the microwave.

6. Nuke it for 45-60 seconds on regular power. No need to fuss with high or low power on this one.

7. You will notice that the mixture starts to rise, and as it does you’ll want to keep an eye on it to stop to microwave. This happens to be at exactly 45 seconds for my microwave.

8. Up to you, but I like to mix mine up and let all the liquid soak into the now semi-dry brownie portion. Top with a dollop of whipped cream and you have yourself a decadent keto dessert in only a few minutes!

If you’re just looking to indulge yourself, you can make this pretty much any time of day. It’s a little protein heavy for a standard ketogenic diet, but if your macros can handle it – why not? The molten brownie comes out to be 238 Calories, 11.52g Fats, 2.96g Net Carbs, and 31.9g Protein.

1 Minute Molten Chocolate Brownie	Calories	Fats(g)	Carbs(g)	Fiber(g)	Net Carbs(g)	Protein(g)
1 large egg	72	4.75	0.36	0	0.36	6.28
1 scoop chocolate low-carb protein powder	110	1	1.5	.5	2	25
2 tablespoons unsweetened almond milk	5	0.36	0.19	0	0.19	0.19
1 tablespoon heavy cream	51	5.41	0.41	0	0.41	0.43
5 drops liquid stevia	0	0	0	0	0	0
Totals	238	11.52	2.46	.5	2.96	31.9