Chocolate Protein Mug Cake (180 Calories, 16 g Protein)
When you want chocolate cake without the calories, this microwave mug cake is ready in four minutes and comes to 180 calories with 16 g of protein. It is made in a single mug from five pantry ingredients, with no egg, no oven and nothing to wash except a spoon. It is recipe #6 in our Low Calorie Desserts Cookbook.
Why this mug cake works
Most mug cakes are mostly flour and sugar. This one gets its structure from oat flour and its protein and sweetness from chocolate whey protein powder, with a little cocoa for a deeper chocolate flavour. Unsweetened almond milk keeps the batter loose without adding many calories, and baking powder gives it lift. The result is a soft, warm, genuinely chocolatey cake for 180 calories, with 16 g of protein, 18 g of carbohydrate and 5 g of fat.
When to make it
A mug cake is the answer to the evening craving for something sweet when you do not want to open a whole packet of biscuits. Because it makes exactly one portion, there is nothing left over to tempt you, and at 180 calories it fits easily into most days. It also works as a post-workout treat with some real protein, or as a quick dessert for one when everyone else is eating something else.
Nutrition per serving
| Calories | Protein | Carbs | Fat |
|---|---|---|---|
| 180 | 16 g | 18 g | 5 g |
Prep 3 min | Cook 1 min | Total 4 min | Serves 1
Ingredients
- 20 g chocolate whey protein powder
- 15 g oat flour
- 1/2 tsp baking powder
- 50 ml unsweetened almond milk
- 1/2 tsp cocoa powder
How to make it
- Mix all the ingredients in a mug until smooth.
- Microwave for 45 to 60 seconds, until risen.
- Let cool for 2 minutes before eating.
Tips for a soft, not rubbery, mug cake
- Do not overcook it. Protein powder dries out fast. Start with 45 seconds and add a few seconds at a time. Microwaves vary, so it is worth finding the time that suits yours.
- Mix until completely smooth. Scrape the bottom and corners of the mug so there are no dry pockets of powder.
- Use a wide mug. A wider mug cooks more evenly than a tall, narrow one.
- Rest it for two minutes. The cake keeps setting as it cools, and resting gives you the soft crumb rather than a gummy centre.
- Choose a protein powder you like the taste of. It is the main flavour, and whey and plant powders absorb liquid differently, so you may need a splash more or less milk.
Variations that keep it light
A few raspberries or a spoonful of Greek yogurt on top feel indulgent and add very little. A pinch of cinnamon, a drop of vanilla or a pinch of salt changes the flavour without changing the calories. Anything with real calories, such as chocolate chips, peanut butter or a scoop of ice cream, will change the total, so weigh it and add it to your count.
Can I bake it instead?
The recipe is written for the microwave and that is what the numbers and timings are based on. If you prefer the oven, pour the batter into a small oven-safe ramekin and bake until set. You will need to experiment with the time, because it is not a tested method in our book.
Storage
A mug cake is at its best straight after it has rested for a couple of minutes. If you have to keep it, cover the mug and refrigerate it, then warm it for ten to fifteen seconds before eating. It will be a little firmer the next day.
Frequently asked questions
How many calories are in this protein mug cake?
One serving is 180 calories, with 16 g of protein, 18 g of carbs and 5 g of fat. Values are calculated estimates.
Does it contain egg?
No. The structure comes from the oat flour and protein powder, so it is egg-free.
Why did my mug cake turn out rubbery?
Usually it was cooked too long or the batter was too dry. Reduce the time and make sure the batter is smooth and slightly loose before it goes in.
Can I make it gluten free?
Oat flour is only gluten free if the oats are certified gluten free. Check the label on your oat flour and your protein powder.
More low calorie desserts
This is recipe #6 in the Low Calorie Desserts Cookbook: 200 desserts from 70 to 190 calories, with macros on every page. For more ideas, try the Strawberry Yogurt Parfait (120 calories), the Raspberry Chia Pudding (140 calories) or the Mini Berry Cheesecake Cups (190 calories). If you avoid added sugar, the Sugar Free Desserts Cookbook has a sugar-free chocolate mug cake at 190 calories and 14 g of protein. Browse everything in Desserts, Snacks & Drinks.
Recipes are for general informational purposes and are not medical or nutritional advice. Calorie and macro values are calculated estimates.