30 Second Fudgy Protein Brownie Mug Cake Recipe {Gluten & Grain Free}

[thrive_leads id=’1996′]

protein brownie mug cake

In my opinion, mug cakes are the perfect dessert for many reasons.

The first being that they are SO quick and easy to make.  This brownie only takes about a total of 30 seconds to cook.  Therefore, you don’t have to set aside a whole weekend afternoon for baking when you’re in the mood for a brownie.

Another reason why I love mug cakes so much is because they really help with portion control.  Just because a dessert is healthier or better for you than an original recipe, does not mean you should eat the entire batch in one sitting! (Not that I haven’t done it before.)  But it totally defeats the whole idea of being healthy and making smart choices.  

The main sweetener in this recipe is the chocolate protein powder.  I’ve tasted a lot of different protein powders and MRM Creamy Chocolate is by far the best tasting protein I’ve had.  It doesn’t have a bad aftertaste and actually tastes like chocolate. In addition to using protein powder for this recipe, I also add in cocoa powder so the actually brownie tastes rich and chocolatey, like an actual brownie, rather than tasting like protein powder.  

All you need to do for this recipe is mix up the ingredients together in a mug, microwave it for about 30 seconds (depending on your microwave), and dig in! 

There are no eggs in this recipe so it’s ok if the brownie is not fully cooked all the way through after the 30 seconds.  In fact, that’s what makes it taste more fudgy and flavorful.  The middle of the mug should be cake-like whereas the sides should be more on the gooey side.  DO NOT OVERCOOK. In my experience, if you cook this brownie too long it will become hard and lack flavor.  The fudgier the better! Enjoy!

30 Second Fudgy Protein Brownie Mug Cake Recipe
Serves 1
Write a review
Prep Time
2 min
Prep Time
2 min
  1. 1/4 cup almond milk
  2. 1/4 tsp vanilla extract
  3. 1 scoop chocolate protein powder
  4. 1 & 1/2 tbsp unsweetened cocoa powder
  5. 1/2 tbsp coconut flour
  6. 1/2 tsp baking powder
  7. 5-10 drops liquid stevia (depending on sweet you like things) or any other sweetener available
  1. Mix together all of the ingredients. Pour into a mug. Heat in the microwave for 25-35 seconds, or until the middle is cake-like and the top and edges are slightly running. Grab a fork and dig in!
Eat Teach Laugh Craft https://eatteachlaughcraft.com/

Leave a Reply 40 comments

Angelica - August 21, 2014 Reply

I love this recipe. It’s the first mug cake that actually delivers on taste and doesn’t pack the pounds! I calculated the calories and it was only about 169 calories, 22 grams of protein, 5 grams of fat, and only 2 grams of sugar! I used coconut milk this time and it worked great. I’ve tried other recipes and ended up eating double the calories. So, thanks for the recipe.

anne - October 30, 2014 Reply

I love this recipe! Tastes amazing. I used 1/4 cup of water instead of milk and it still tasted amazing.

    Michele - November 2, 2014 Reply

    Thanks for sharing Anne… so glad you liked it!

Nicole - November 26, 2014 Reply

Did I really read 15 tablespoons of cocoa?? How does that only result in 5 g of fat??

    Michele - November 26, 2014 Reply

    Hi Nicole.. It’s 1 and 1/2 tbs (1.5) not 15! It’s tricky to see with that font! Hope that helps.

    Tom - June 23, 2015 Reply


Kirsty - November 26, 2014 Reply

I was sceptical as I had never made a mug cake before and this doesn’t involve any eggs, but nevertheless, I used water as seen in a comment above and WOW!! if you time it perfectly in the microwave it is genuinely a melt in the middle lava cake! I’ve just made my second, honesty amazing! Definitely making my family try this because they think that all healthy protein cake recipes are yucky!

Linda - December 30, 2014 Reply

O.M.G.!!! Best mugcake ever! Thank you, thank you, thank you!

Nicole D - February 8, 2015 Reply

LOVE this recipe! I have been experimenting with making the perfect mug cake for a while, and this one is my favorite! Thank you for a great recipe :)

Grace - February 10, 2015 Reply

I tried making a protein mug cake once and it was basically a dried, old dish sponge and it was AWFUL! I tried this mug cake cause post dinner cravings and oh my goodness, this was so good!
I made one serving at the start, finished it in like a second and made a second smaller cake but still just at amazing! I used coconut sugar instead but regardless, go to dessert!!!

Gera - February 18, 2015 Reply

Thanks for the recipe! Do you think it would be okay to use rolled oats flour instead of coconut flour? I don’t bake too much so I don’t want to buy a whole bag. I already have lots of oats so that would be ideal!

Thanks again :)

    Michele - February 18, 2015 Reply

    I’m sure that will work… Haven’t tried it so I can’t vouch it will have the same taste or consistency but if you try it and it tastes good, let me know! :)

Tammie - February 24, 2015 Reply

This recipe has just made my life!!! Soooo delicious!! To answer the question of a previous post, yes oat flour should work…all I had was oatmeal and I ground it down (thanks for the suggestion lol) so good!!!

Nikki - March 13, 2015 Reply

How many carbs are in this?

Steph - March 18, 2015 Reply

So I just tried this tonight. First time using Stevia. I did 5 drops, will use more next time. But it started to boil over at 28 seconds, and my texture was crumbly and not stuck together. What did I do wrong?

Georgie - March 20, 2015 Reply

I never ever usually bother posting comments about recipes, but this was amazing! So simple, doesn’t require loads of ingredients.. and most of all, tastes amazing! Thank you so much :)

Katie - March 21, 2015 Reply

This is honestly the best mug cake recipie I’ve ever had. And so simple! Thank you so much!!

Andrea - April 16, 2015 Reply

what do you think cook time would be in a toaster oven? We don’t have a microwave.

    Michele - May 3, 2015 Reply

    I’m not really sure as I haven’t tried to cook it using this method.. I would just keep a close watch on it while it’s cooking and when it starts to rise, check on it! :)

Mar - April 19, 2015 Reply

I don’t use microwaves for anything so has anyone made these in the oven and if so how long did you bake them and at what temp?

Batoul - April 23, 2015 Reply

I’m sorry, this recipe made me feel sick to be honest :/

Emma - April 26, 2015 Reply

I found I had to double the almond milk just to get everything to mix. Perhaps I just have a larger scoop of protein, or the fact that it’s vegan/plant-based may have made it thicker? Regardless, oooey gooey and delicious

    Michele - May 3, 2015 Reply

    Hmm.. the type of protein might have had an effect on the consistency.. Glad it still turned out well! :)

Maryanne - July 6, 2015 Reply

I just made this. I had to add a little bit more fluid (about two tablespoons of water in addition to the 1/4 cup almond milk) and had to microwave for a full minute but oh my this is absolutely DELICIOUS. Thank you so much!

Becky - August 3, 2015 Reply

This recipe was soooo good! I’ve been on a ketosis diet for several weeks and it’s just what I needed to “cheat” and stay on plan.

I used quest protein powder because that’s what I had on hand. Decided to only use 1/2 tsp of cocoa (because of the carb count), subbed water for almond milk and used 1 packet of stevia. Yummy!!

Emily - August 4, 2015 Reply

Ok, I usually never leave comments but this recipe is amazing! I’ve been craving something sweet on my diet, so this totally saved me!! It’s really yummy! Thanks for sharing!!

rosalyn - September 29, 2015 Reply

Just made this , moist and delicious , thanks šŸ˜

C - October 11, 2015 Reply

This was soooo good! I used Fitmiss Delight Protein Powder & didn’t even need to use Stevia!! So yummy & tasted like real cake. Now I know how I will be curing my sweet tooth while still staying in my macros. Thanks!

Amanda - October 12, 2015 Reply

I tried this and it never got Cakey. Not sure what I am doing wrong

Tracey - October 16, 2015 Reply

Had to put mine in a bowl as it overflowed and had to cook longer but end product has def hit the spot !!

Shelly - January 4, 2016 Reply

Pretty tasty! I used 2 tsp. Hazelnut flour and 1 tsp. Coconut flour. I also dropped in about 20 semi sweet mini chips and a couple tablespoons of unsweetened coconut flakes. No additional sweetener besides what was already present in my protein piwder. Cooked perfectly and was an awesome alternative to yet another protein shake! Thanks!

Katie - January 16, 2016 Reply

I added in 10g chopped walnuts (crunch) 20g frozen blueberries (moisture) and a heaped teaspoon of instant coffee….AMAZING!!

Megan - April 28, 2016 Reply

This is delicious! I’ve been searching for a good protein mug cake that doesn’t use eggs for ages. I accidentally overcooked mine and it went a bit dry, but still tasted amazing! I’ll do better tomorrow night! Best mug cake recipe ever, thank you so much!

Kayla - August 29, 2016 Reply

This did not work for me! It is grainy and dry. Wonder what happened? The reviews looked amazing.

Claudia - October 14, 2016 Reply

Best mug cake ever. Did it for almond flour and it was just fine!
My whey protein is milk chocolate, it is delicious. I force Nutrition. !!!!
My new afternoon addiction. :)
Thank for the recipe

Natalie - October 24, 2016 Reply

Best protein mug cake recipe I have tried so far! I added a couple little caramel bites as well.

Christine - July 13, 2017 Reply

Just tried this and OMG delicious. I used whole wheat flour instead because it is what I have on hand and since there is flavor to my protein powder (I use Muscle Milk vanilla & only half a scoop since their scoop is huge). After baking it in the microwave, I stirred in a heaping spoonful of PB to make a chocolate PB mug brownie & up my protein count. Mmmmm thanks for the recipe!

Kristen G Taylor - September 6, 2017 Reply

Great macros and pretty tasty with good texture – not weird and rubbery like others I’ve tried.
Made as directed, though I added too much liquid stevia (1st tiny squeeze wasn’t enough, 2nd was WAY too much).

Shantel - January 12, 2018 Reply

Iā€™m not a review leaver but holy smokes…this little mug of amazingness gets two thumbs up! Used quest chocolate protein powder, and followed directions precisely. I was skeptical of the 30 second cook time, but turned out PERFECT! This is a game changer for my keto life!! THANK YOU!!!! Simply amazing!! Xoxox

Leave a Reply: