• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Get our Freezer Meal Quick Start Guide
freezer meal quick start guide

Get Our Freezer Meal Quick Start Guide

Loading

 

About
Free Resources
Contact

Instagram

Facebook

Pinterest

YouTube

TikTok

Thriving Home

Food & Lifestyle

  • Recipe Index
    • Course
      • Breakfast
      • Lunch & Dinner
      • Sides & Salads
      • Soups & Chilis
      • Appetizers
      • Snacks
      • Desserts
      • Baked Goods
      • Beverages
      • Condiments
    • Method
      • Freezer Meals
      • Stovetop
      • Oven
      • Slow Cooker
      • Instant Pot
      • Grill or Smoker
      • 6 Ingredients or Less
      • Air Fryer
    • Diet
      • Gluten-Free
      • Dairy-Free
      • Vegetarian
    • Ingredients
      • Chicken & Turkey
      • Beef
      • Pork
      • Seafood
      • Pasta & Pizza
    • Holiday
      • Birthday
      • Christmas
      • Easter
      • Halloween
      • Thanksgiving
      • Valentine's Day
    • All Recipes
  • Freezer Cooking
    • Start Here
    • Freezer Meal Recipes
    • 1 Hour Freezer Prep
    • Cookbooks
  • Menu Plans
  • Shop
    • Cookbooks
    • Our Recipe Ebooks & Digital Products
    • 1 Hour Freezer Prep
    • Shop Our Favorites
    • Gift Guides
Home Recipe Index Snacks

Chocolate Protein Mug Cake

By: Rachel TiemeyerPosted: 2/6/23Updated: 6/20/25

This post may contain affiliate or sponsored links. Please read our disclosure policy.

5 from 1 vote
Jump to Recipe Rate this Recipe

This decadent-tasting chocolate and peanut butter protein mug cake satisfies your hunger and sweet tooth without the guilt. It only takes a few ingredients and just 2-3 minutes in the microwave.

A spoonful of chocolate cake being lifted out of a mug. this …


 
Table of Contents
  • Why My Junk-Food Loving Teen Developed This Recipe
  • Ingredients Needed
  • The Best Type of Mug to Use
  • Step-by-Step Tutorial
  • How Much Protein Is in This Mug Cake?
  • More Healthy Snack Ideas
  • Recipe: Protein Mug Cake

Why My Junk-Food Loving Teen Developed This Recipe

My 16-year-old son developed this recipe after weeks and weeks of testing. His story might give other parents hope when it comes to a junk-loving teen.

He runs anywhere from 30-40 miles per week with his cross country team and also lifts weights or does calisthenics 5x/week on his own. This kid has always been disciplined when it comes to exercise, but diet? Not so much. He’s a typical American teen boy after all.

High school athletes running in a cross country meet.

About 8 months ago, he began researching how diet would affect his training and–lo and behold–learned that what his mom had been telling him for years: what we put into our bodies affects how we feel and perform. 😉 During that time, he made a commitment to cut out most junk food from his diet, giving himself one cheat day per week.

In an attempt to replace dessert with something that would be better for his body, he started experimenting with different mug cake recipes. Within a few weeks, he had perfected his own version–making sure it tasted good but was low in sugar and had extra protein for his training needs.

A teen boy eating mug cake at a table.

He now makes this mug cake 3-4x/week and says it satisfies his cravings for something chocolatey and sweet. His favorite way to eat it is with lots of melty peanut butter over the top.

The best part: my son said he can feel the difference in his training since giving up most added sugars and dairy. As an aside, his skin has cleared up significantly as well.

Protein chocolate mug cake with peanut butter drizzle.

Ingredients Needed

Here’s what you’ll need on hand to make this super quick “dessert”.

Ingredient Notes

  • Milk – Any kind will work, so it’s easy to make this a dairy-free mug cake.
  • Chocolate protein powder* – I use Orgain brand, which has no added sugars but has 5g Erythritol.
  • Sugar – Only 1 tablespoon but it’s optional. Not all protein powders have sweeteners in them, so you might have to add sugar depending on your protein powder.
  • Peanut butter – I find that this is an essential ingredient to drizzle over the top. Not only does it add more protein, but it pairs perfectly with the chocolate. Almond butter or sunbutter will work, too.
  • Mini chocolate chips – This is optional, but it’s fun to sprinkle a few chocolate chips on top.
Cake batter in a coffee mug with a spoon, not yet cooked.

The Best Type of Mug to Use

It’s important to choose a larger mug, 16 ounces is a good size, since the cake does expand significantly while it is in the microwave.

It’s also important to source where you get your mugs from, since some contain heavy metals like lead and cadmium.

We like these lead-free, cadmium-free, microwave-safe ceramic mugs. 

16 Ounce Safe Mugs

Step-by-Step Tutorial

This recipe is fast and simple enough for kids to make. Here’s how it goes down.

Grease Mug & Add Wet Ingredients

Spray a larger mug with cooking spray. Add the egg and milk, and whisk together until combined.

Milk and egg whisked together in a coffee mug.

Add Dry Ingredients

Add the protein powder, flour, cocoa powder, baking powder, and sugar (optional). Stir thoroughly until the ingredients are completely combined. 

Chocolate mug cake ingredients in a coffee mug ready to be stirred.
Cake batter in a coffee mug with a spoon, not yet cooked.

Microwave

Microwave uncovered for about 2 1/2 minutes or until the cake is cooked through (different for each microwave). It’s done if the cake springs back when you press gently in the middle.

Chocolate mug cake right out of the microwave with no peanut butter topping.

Serve

Now, this step is really important! Top the warm mug cake with some peanut butter (my son uses a LOT–like 3 tablespoons!) and mini chocolate chips, if desired. Cover the cake with a napkin to help the topping melt. Allow 3-5 minutes to cool before eating.

A hand lifting a spoonful of chocolate mug cake out of the mug.

How Much Protein Is in This Mug Cake?

This answer depends on the exact ingredients you choose to use in the recipe. However, if you use these exact ingredients below…

  • 1 large egg = 6 grams
  • 1/3 cup 2% milk = 2.5 grams
  • 1 scoop Orgain protein powder = 10.5 grams
  • 1 tablespoon cocoa powder = 1 gram
  • 2 tablespoons whole wheat flour = 2 grams
  • 2 tablespoons peanut butter = 8 grams

…you’ll yield a whopping 30 grams of protein per mug cake!

More Healthy Snack Ideas

Looking for more satisfying but healthier snacks? Try a few of these…

Three breakfast cookies stacked up on a plate.

Banana Breakfast Cookies

Powerball cookies stacked up on a plate.

Powerball Cookies

Pumpkin chocolate muffins on a cooling rack.

Pumpkin Chocolate Chip Muffins

Fruit pizza roll ups stacked on a plate.

Fruit Pizza Roll-Ups

If you try this recipe, let my son know in the comments. He’s really excited that we decided to share his creation. 🙂 You can find even more High Protein Meal Prep Ideas here!

A spoonful of chocolate mug cake being lifted from the mug.
5 from 1 vote

Protein Mug Cake

This chocolate and peanut butter protein mug cake will satisfy your sweet tooth and hunger without the guilt.
Yield: 1 serving
Prep Time:2 minutes mins
Cook Time:2 minutes mins
Cooling Time:3 minutes mins
Total Time:7 minutes mins
Print Pin Rate Email

Ingredients
 

  • Cooking spray
  • 1 large egg
  • 1/3 cup milk (your choice)
  • 1 scoop (23g) chocolate protein powder* (about 8 teaspoons )
  • 2 tablespoons all-purpose (or white whole-wheat flour)
  • 1 tablespoon cocoa powder (or cacao powder)
  • 1/4 teaspoon baking powder
  • 1 tablespoon sugar (coconut sugar is a bit less processed)
  • 2 tablespoons peanut butter (sub: almond butter or sunbutter)
  • Optional: mini chocolate chips
  • *Note: Not all protein powders have sweeteners in them so you might have to add sugar accordingly. I use Orgain brand, which has no added sugars but has 5g Erythritol.
Prevent your screen from going dark

Instructions
 

  1. Grease a 16-ounce mug with cooking spray. It’s important to choose a larger mug since the cake does expand significantly while it is in the microwave. 
  2. Add the milk and egg to the mug and whisk with a fork until combined. 
  3. Add the protein powder, flour, cocoa powder, baking powder, and sugar (optional) and stir thoroughly until the ingredients are completely combined. 
  4. Microwave for about 2 1/2 minutes or until the cake is cooked through (different for each microwave). It’s done if the cake springs back when you press gently in the middle.
  5. Top the warm mug cake with some peanut butter and mini chocolate chips, if desired. Cover the cake with a napkin to help the topping melt. Allow 3-5 minutes to cool before eating.

Notes/Tips

  • Mug Recommendation: It’s important to choose a larger mug since the cake does expand significantly while it is in the microwave. We like these 16-ounce lead-free, microwave-safe ceramic mugs.
  • Gluten-Free Version: Use 1:1 gluten-free baking flour like Bob’s Red Mill brand.
  • Dairy-Free Version: Use plain almond milk, oat milk, or soy milk.

Nutrition

Serving: 1 mug | Calories: 490 kcal (25%) | Carbohydrates: 43 g (14%) | Protein: 31 g (62%) | Fat: 25 g (38%) | Cholesterol: 201 mg (67%) | Sodium: 433 mg (19%) | Fiber: 7 g (29%) | Sugar: 20 g (22%)
If you make this, please leave a review and rating letting us know how you liked this recipe!
Author: Rachel Tiemeyer
61 shares
  • Share
  • Email

Rachel Tiemeyer

As co-founder of Thriving Home, Rachel dreams about creating recipes (literally) and uses her husband, her 3 kids, and even the neighbors as guinea pigs several nights a week. She believes that good food has the power to bring families and friends closer together and continues to wake up excited about her job each day, even after 10+ years!

Read more...

Reader Interactions

5 from 1 vote

Leave a Comment Cancel reply

Have a question? Submit your question or comment below.

Recipe Rating




This site uses Akismet to reduce spam. Learn how your comment data is processed.

  1. Beth says

    Posted on 3/1/23 at 11:08 am

    I cannot WAIT to try this mug recipe! If it is AWESOME and I bet it will be, I will measure one serving of the dry ingredients, quadruple it, and make up a jar of the dry ingredients to have on hand. Kudos to your son’s creativity and health consciousness.

    Reply
    • Carla from Thriving HomeCarla from Thriving Home says

      Posted on 3/2/23 at 9:09 am

      Let us know what you think when you do make it. Love the idea of keeping the dry ingredients ready to go!

      Reply
  2. BestyBesty says

    Posted on 2/27/23 at 3:33 pm

    The perfect after-school snack for my young athlete kiddo!

    Reply

sidebar

polly and rachel

Welcome

We’re moms, cookbook authors, and freezer cooking evangelists. Our mission is to help your home thrive, one delicious meal at a time. Let’s make the most of your time in the kitchen! Read more.

Follow Us On Instagram!

freezer cooking

Order On:

Amazon • Target

Learn More

freezer to table

Order On:

Amazon • Target

Learn More

FREEZER MEALS

Southwest Chicken over a salad

Southwest Chicken

Taco bar with all the toppings lined up

Totally Tasty Taco Bar

Tomato bisque in bowls with spoons and croutons on top.

Tomato Bisque

Chicken taco soup in a white bowl with toppings.

Chicken Taco Soup

TOP RECIPES

Chicken Parmesan casserole in a glass baking dish with a spoon.

Chicken Parmesan Casserole

Meatball subs that have been under the broiler, side by side.

Easy Meatball Subs

Tomato bisque in bowls with spoons and croutons on top.

Tomato Bisque

Seasoned cooked steak sliced on a plate with steamed broccoli and a baked potato.

The Perfect Pan-Seared Steak

Popular Round-Ups

Fully cooked ham and egg cups in a freezer bag.

20+ Make Ahead Breakfast Ideas

Collage image for freezer meals.

Easy Freezer Meals for One or Two

20+ Inexpensive, Easy Meals for Large Groups

Collage of 7 different marinades with chicken breasts on the left and cooked dishes on the right.

7 BEST Chicken Marinades

freezer meal update
New to freezer cooking?

Grab Our Freezer Meal Quick Start Guide!

5 days of recipes & tips from freezer meal experts.

Loading

Instagram

Facebook

Pinterest

YouTube

TikTok

About
About Us
Work With Us
Press
Recipes
All Recipes
Freezer Meals
Menu Plans
Shop
Cookbooks
1 Hour Prep Sessions
Gift Guides
Explore
Free Resources
Shop Our Favorites
Facebook Group
Privacy Policy
Accessibility
Disclaimers
Contact
© 2025 Thriving Home
Site Credits
Designed by Melissa Rose Design Developed by Once Coupled
Back to Top
61 shares

Rate This Recipe

Your vote:




A rating is required
A name is required
An email is required

Recipe Ratings without Comment

Something went wrong. Please try again.