Protein Mug Cake (4 Ingredients, 16g Protein, 146 Calories)

This Protein Mug Cake is a low-calorie, high-protein single-serving cake ready in 5 minutes using only 4 wholesome ingredients. It doesn’t require protein powder or fancy ingredients, but it has the most decadent, fudgy, muddy chocolate cake texture to fix your chocolate cravings.

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While the whole recipe is just below, don’t miss all my tips further down, including process shots, ingredient swaps, tips, and more!

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Protein Mug Cake

This Protein Mug Cake is a low-calorie, high-protein single-serving cake ready in 5 minutes using only 4 wholesome ingredients. It doesn't require protein powder or fancy ingredients, but it has the most decadent, fudgy, muddy chocolate cake texture to fix your chocolate cravings.

Author: Carine Claudepierre

Prep: 5 minutes mins

Cook: 2 minutes mins

Total: 7 minutes mins

Yield: 1 mug cake

Serving Size: 1 mug cake

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Ingredients

US CustomaryMetric

• ▢ 1 large Egg
• ▢ ⅓ cup Greek Yogurt (note 1)
• ▢ 3 tablespoons Unsweeened Cocoa Powder
• ▢ 2 tablespoons Allulose (note 2)

Optional for extra sweeteness

• ▢ 2 teaspoons Chocolate Chips divided

Instructions

• In a coffee mug, use a fork to whisk the egg and yogurt.
• Whisk in the cocoa powder and sweetener until the batter is consistent and smooth.
• Stir in half the chocolate chips if desired.
• Microwave on high (800W) for 90 seconds or until the top is dry. Make sure you check the microwave power. If yours is higher (1000W), you may have to microwave the mug cake for only 60-70 seconds to get the same texture.
• Sprinkle the remaining chocolate chips on the hot mug cake and cool for 60 seconds in the mug before eating.

Notes

Note 1: I am using full-fat plain Greek yogurt, but low-fat yogurt works as well.

Note 2: You can also use sugar, brown sugar, or erythritol.

Storage: It must be eaten immediately. Mug cake won’t store well and turns chewy and gummy. What you can do, however, is prepare the dry ingredients in a mug beforehand.

Tried this recipe?Mention @sweetashoneyrecipes

NutritionServing Size: 1 mug cake

Yield: 1 mug cake

Nutrition

Serving: 1 mug cakeCalories: 146.4 kcal (7%)Carbohydrates: 31.5 g (11%)Fiber: 5.5 g (23%)Net Carbs: 26 gProtein: 16.1 g (32%)Fat: 7.1 g (11%)Saturated Fat: 2.9 g (18%)Polyunsaturated Fat: 1 gMonounsaturated Fat: 2.5 gTrans Fat: 0.02 gCholesterol: 189.3 mg (63%)Sodium: 98.2 mg (4%)Potassium: 391 mg (11%)Sugar: 2.6 g (3%)Vitamin A: 272.7 IU (5%)Vitamin B12: 0.9 µg (15%)Vitamin D: 1 µg (7%)Calcium: 121.2 mg (12%)Iron: 3 mg (17%)Magnesium: 88.2 mg (22%)Zinc: 2 mg (13%)

Ingredients and Substitutions

You only need 4 ingredients to make this delicious recipe.

• Egg – This binds the ingredients together and contributes to the cake’s structure and moisture.
• Greek Yogurt – It adds moisture and protein to the mug cake, creating a fudgy texture. You can also use full-fat or low-fat plain Greek yogurt.  
• Unsweetened Cocoa Powder – This provides the rich chocolate flavor that satisfies your cravings.  
• Allulose – This sweetens the mug cake with minimal impact on blood sugar. You can also use sugar, brown sugar, or erythritol if you prefer a non-low-carb option.  
• Chocolate Chips – These add pockets of melty chocolate and enhance the overall chocolate taste.  

How to Make Protein Mug Cake

This recipe is really easy to whip up. Here’s how in a few pictures.

Whisk the egg before adding the rest of the mug cake ingredients and stir until well combined.

Microwave on high (800W) for 90 seconds or until the top is dry. 

Carine’s Tips

Let me share a few more tips for a perfect mug cake:

• Boost Chocolate Flavor – Stir a few extra chocolate chips directly into the batter for an even richer taste.
• Enhance with Salt – A tiny pinch of salt sprinkled on top can really bring out the intensity of the chocolate.
• Protein Power-Up – Serve your mug cake with an extra dollop of Greek yogurt for an added boost of protein.  
• Mix Dry Ingredients Ahead – For a super quick treat, measure and combine the cocoa powder and allulose in a mug beforehand. Then, when you’re ready, just whisk in the egg and yogurt.
• Microwave Timing is Key – Keep a close eye on the mug cake while it’s microwaving, as cooking times can vary depending on your microwave’s wattage. You want the top to look mostly dry but still slightly soft.  

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