Published: by Carolyn
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This Chocolate Protein Mug Cake tastes like an indulgent dessert and takes only 3 minutes to whip up. With 15g of protein per serving, it’s a sugar-free treat you can feel good about.
I have built a successful career out of proving that healthier desserts do not have to compromise on taste, texture, or appearance. It’s an accomplishment of which I am immensely proud.
And this easy Protein Mug Cake is proof positive that you can enjoy sweets and good nutrition at the same time. It’s packed full of healthy ingredients, but you wouldn’t know it unless I told you.
Oops, I guess the cat is out of the bag! Well, add this one to your list of low carb high protein recipes. You won’t regret it.
Why you will love this keto mug cake
This chocolate mug cake recipe is the best kind of keto dessert. It has heart-healthy fats, 15g of protein, and only 2.2g net carbs per serving. And it tastes like a gooey keto brownie! Best of all, you can whip it up in about 2 minutes flat, so you can indulge whenever the cravings strike.
The base of this cake is actually very similar to my very popular Chocolate Protein Muffins, but on a much smaller scale. I used pecan butter again, because it’s lower in carbs than almond butter or peanut butter.
This recipe is so quick and easy, and it can be dessert or breakfast. Or even a quick keto snack when you need one. Serve it with a little whipped cream, or a drizzle of melted peanut butter. Or some of my sugar free chocolate syrup!
Ingredients you need
- Nut butter: Almost any nut butter will work, but I like pecan butter because it’s lower in carbs than almond or peanut butter. You can also use my Sugar-Free Nutella for about the same amount of carbs. See the Expert Tips section for more ideas.
- Sweetener: Protein mug cake does not rely on the sweetener for consistency so you can use whatever you like best. I use Swerve Brown for added flavor.
- Egg white: You can use a fresh large egg white or 3 tablespoons of cartoned egg whites.
- Protein powder: I like chocolate whey protein powder for this, because it adds more chocolate flavor. See the expert tips section for more protein options.
- Cocoa powder: As always, I recommend Dutch process as it mixes in better with other ingredients and has a richer chocolate flavor.
- Liquid: You will need a little a little liquid to thin out the batter.
- Chocolate chips: This ingredient is optional. You can also use chopped nuts.
- Pantry staples: Vanilla extract, baking powder, salt.
Step by Step Directions
1. Whisk the ingredients: In a small bowl, whisk together the nut butter, sweetener, and vanilla extract. Whisk in the egg white, then whisk in the protein powder, cocoa powder, baking powder, and salt.
2. Add a little liquid: Add the water or coffee a little at a time until the mixture is like a thick cake batter. Divide between two mugs (at least ½ cup capacity) and top with chocolate chips
3. Cook: Microwave each cake on high for 60 to 90 seconds, or until puffed and set on the sides but still a little wet-looking in the middle. Remove and let cool a few minutes before eating.
Expert Tips
For a truly gooey, delicious protein mug cake, make sure you don’t overcook it. I like to put mine in for 30 second increments, stopping and starting the microwave a few times to make sure it doesn’t rise too quickly. You want the sides to be set but the center should still look a little wet when you cake it out.
How much water you need depends on the other ingredients. Thicker nut butters, different protein powders, and even brands of cocoa powder can change the consistency. Just add enough liquid to the batter so that it’s thick but still pourable. If you choose peanut butter, be aware that it may make the batter extra thick.
You do not have to purchase expensive nut butters for this protein mug cake. You can easily grind it yourself using any nuts you like. Just pop the nuts into a good food processor or blender and grind. Then add a little oil to help it smooth out properly, and a little salt if you like. The nuts can be raw or roasted. Then store the nut butter in the fridge so you can whip up this protein mug cake whenever you need it!
Protein Options
You can use almost any protein powder here, such as whey, egg white, or pea protein. Collagen protein cooks a bit differently so I would expect the cakes to be a bit more wet and possibly take longer to cook through.
I like using chocolate protein powder because it adds more flavor and a bit of sweetness. You can also use vanilla and leave out the vanilla extract. If you only have unflavored, you can increase the cocoa powder to 1 tablespoon. You may also want a little more sweetener.
Whatever protein powder you choose, please make sure to look at the nutritional label and make sure it doesn’t have a lot of carbs. A few of them have added sugars and fillers you simply don’t need!
Frequently Asked Questions
Why is my protein mug cake so dry?
Many protein mug cake recipes suffer from dryness because they don’t contain enough fat. They use wheat or oat flour, protein powder, and no eggs or oils. Naturally, it’s going to be very dry with these ingredients. However this keto chocolate mug cake derives moisture from the nut butter. As long as you don’t overcook it, it’s deliciously moist and gooey.
How many carbs are in a keto chocolate mug cake?
This protein-packed keto mug cake has 6.7g of carbs and 4.5g of fiber. That means each cake has only 2.2g net carbs.
How do you store this keto protein cake?
If you have a cake leftover, simply cover it and store in the fridge for up to 5 days. You can eat it at room temperature or re-warm in very gently in the microwave.
More high protein treats
Coffee Protein Shake
This easy keto protein shake is a delicious way to kick your day into high gear. It takes 6 simple ingredients, has 20 grams of protein, and only 1.4g net carbs per serving.
Peanut Butter Protein Balls
These delicious Peanut Butter Protein Balls give you a quick energy boost any time you need it. With 12g of protein and only 3.8g carbs per serving, this keto friendly snack helps you stay focused on your day.
Protein Mug Cake Recipe
This Chocolate Protein Mug Cake tastes like an indulgent dessert and takes only 2 minutes to whip up. With 15g of protein per serving, it's a sugar-free treat you can feel good about.
5 from 9 votes
Course: Breakfast, Dessert
Cuisine: American
Keyword: keto mug cake, protein mug cake
Prep Time: 1 minute minute
Cook Time: 2 minutes minutes
Total Time: 3 minutes minutes
Servings: 2 servings
Calories: 283kcal
Ingredients
- ¼ cup pecan butter or other nut butter
- 1 ½ tablespoon Swerve Brown or other granular sweetener
- ¼ teaspoon vanilla extract
- 1 large egg white
- ¼ cup chocolate whey protein powder
- ½ tablespoon cocoa powder
- ½ teaspoon baking powder
- Pinch salt
- 1 to 2 tablespoon water or cold coffee
- 2 teaspoon dark chocolate chips, sugar-free (optional)
US Customary – Metric
Instructions
In a small bowl, whisk together the nut butter, sweetener, and vanilla extract. Whisk in the egg white, then whisk in the protein powder, cocoa powder, baking powder, and salt.
Add the water or coffee a little at a time until the mixture is like a thick cake batter.
Divide between two mugs (at least ¾ cup capacity) and top with chocolate chips.
Microwave each cake on high for 60 to 90 seconds, watching it carefully so it doesn't overflow. Allow it to puff up and sink again. It should be set on the sides but still a little wet-looking in the middle. Remove and let cool a few minutes before eating.
Notes
For a truly gooey, delicious protein mug cake, make sure you don’t overcook it. I like to put mine in for 30 second increments, stopping and starting the microwave a few times to make sure it doesn’t rise too quickly. You want the sides to be set but the center should still look a little wet when you cake it out.
Nutrition Facts
Protein Mug Cake Recipe
Amount Per Serving (1 mug cake)
Calories 283Calories from Fat 213
% Daily Value*
Fat 23.7g36%
Carbohydrates 6.7g2%
Fiber 4.5g18%
Protein 15.4g31%
* Percent Daily Values are based on a 2000 calorie diet.
Nutritional Disclaimer
Please note that I am not a medical or nutritional professional. I am simply recounting and sharing my own experiences on this blog. Nothing I express here should be taken as medical advice and you should consult with your doctor before starting any diet or exercise program. I provide nutritional information for my recipes simply as a courtesy to my readers. It is calculated using MacGourmet software and I remove erythritol from the final carb count and net carb count, as it does not affect my own blood glucose levels. I do my best to be as accurate as possible but you should independently calculate nutritional information on your own before relying on them.I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.
Reader Interactions
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Robyn says
I made this using Chocolate Toffee Keto Chow, didn’t have any nut butter, so I used butter. Turned out yummy! Definitely making this again!Reply
Zuly says
I’ve been itching to make this recipe, Carolyn, and today was the day. Oh, and I had fun with it too ;-))). I pictured a mock mini Peanut Butter Earthquake Cake, so I went with it. I divided in to 3 servings in 6 oz ramekins, instead of 2 servings. I used pb butter, in place of the pecan butter. 7 grams of chopped peanuts, in place of the chocolate chips, topped with 2 of your pb cups (mini’s, chopped) immediately after taking out of the microwave. I served with vanilla ice cream. OH MY, So Good and Fudgy! I’m still drooling, lol. Thank you!!!Reply
Suzan says
Hi,
I commented below and I’m sorry to bother you but I am interested in if egg white protein powder can be used whenever you specify protein powder in a recipe.You can see why it’s important to me in my previous comment. Thank you for all your amazing recipes. Hope you’re enjoying time with family. You certainly deserve time off and special time with family.
Thanks
SuzanReply
Suzan says
Thank you for this recipe and your other protein recipes. I bought egg white protein and having a kosher home it took awhile to locate a kosher one. Boy was it expensive. I was so happy to see this in my email. Just had surgery so quick and easy fits the bill as it’s a hard recovery. Need to use that egg protein powder before the expiration date. Can I use the egg protein powder in all recipes where you use a protein powder? Thank you for all your amazing recipes. I have your cookbooks, see your posts on FB, and get your emails. I have an All Day I Dream about Food board on Pinterest.
SuzanReply
Maxine says
I used almond butter and a whole egg. Needed 3 tbsp of water as it was very thick. Microwaved for 30 seconds each. The cakes were so dry I had to throw them out. Please tell me what might have done this, the almond butter or the whole egg??
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Carolyn says
A few questions… what kind of almond butter? Was it really thick? Most are very thin and drippy. Also, what sweetener did you use? I made these multiple times to test and at 30 seconds, I can’t see them getting that dry. They aren’t even close to cooked through at that point. Also… what kind of protein powder did you use?
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Maxine says
The almond butter was quite runny. I used erythritol and whey isolate protein.
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Maxine says
I followed the recipe except the whole egg and subbed almond butter. I used Swerve brown.
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Carolyn says
Really hard to say what went wrong. Maybe your microwave is super powered? But the mixture should not be overly thick, as you can see from my photos… it should be quite loose, like a batter.
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Carolyn says
FYI… you never EVER need to throw any keto desserts away. Crumble it up and dollop with whipped cream and some berries and you have a wonderful parfait! 🙂
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Carina Slack says
Carolyn, Thank you for the delicious mug cake recipe! I am making for my dear husband and myself this morning for breakfast. I make at least one of your meal recipes every day, they are so very family oriented and have made my meal preps so much easier over the years. Thank you so much for your daily posts, they never fail to provide inspiration for weekly meal planning.I have all your cookbooks and would love to have your write a couple more. Maybe one full of ice creams, sorbets, ice cream sandwiches, and cold treats would be grand !
Also, a Party cookbook with horderves, charcuterie boards, & special holiday recipes.Reply
Betsy T. says
I’m wondering if this could be baked in the oven. I don’t have a microwave.
Thanks.Reply
Carolyn says
Possibly… follow the directions in this recipe and keep your eye on it so you don’t over-cook it. https://alldayidreamaboutfood.com/keto-mug-brownie/
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Gladys says
Oh, 🧁this 🧁sounds 🧁so delicious!🧁 It really 🧁does! 🧁
However, cheapest pecan butter is $20.00/8 ounces on Amazon.ca🇨🇦
Too 💵💵💵expensive an ingredient to bother with!
Can I use 🥜100%🥜 natural 🥜peanut 🥜butter🥜 instead?
No, that will not do, either…🥜🥜🥜🥜🥜
Due to the fact that 1/4 cup 🥜natural 🥜peanut 🥜butter 🥜contains 8 net grams of carbs right there alone! So,the recipe is either too expensive💵💵💵by ingredients cost…and/or too expensive in HIGH carb count!
And why only an egg 🥚white? Eggs are expensive, too!🥚
But, a truly fantastic idea anyway!
Gladys🇨🇦Toronto🇨🇦Canada🇨🇦
Could you possibly rework the recipe, please?
So, the real keto world 🌎🌏🌍can enjoy it!Reply
Karen says
Unless pecans are too expensive as well, make your own pecan butter in the food processor. If you read through the blog part, she does say you can use a whole egg instead of the egg whites.
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Suzan says
I reread the blog after seeing your comment and still don’t see where the whole egg can be used.
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C Slack says
Gladys,
If pecan butter is too expensive, whip it up yourself. Place a cup of shelled raw or roasted pecans in your blender or small food processor and blend until smooth. Add salt to taste to fit your taste. Way before all the convenient Keto foods became readily available those of us who practice “real Keto” made it ourselves. Nut butters have been around forever, usually homemade.
Also, delicious peanuts are a legume. dried bean & pea family, not a nut and more carbs.
Carolyn’s recipe is “real Keto”, what do you call real Keto?
Eggs are not an expensive item, in fact for the cost they are a very versatile, inexpensive protein source. One can buy organic eggs from the grocery or from independent small farms who produce chicken eggs. Try a co-op or farmer’s market. Buy eggs on sale, they keep in the fridge just fine.
Don’t waste the egg yolk, make a custard, a pudding, poach the egg yolk and feed a baby, a dog, or cat. If using the yolk, use the white’s to make a Pavlova. Delicious anytime but especially in summer.
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Carolyn says
Not to mention the fact that I gave multiple options, even telling people how to grind their own nut butter at home! 😉
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Carolyn says
If you read the blog post where I gave many alternatives and options. So please take the time to read before the critique! 🙂
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Veronica says
Carolyn, you have the patience of a saint… 😉This recipe looks great – going to try it out very soon! xo
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