1-Minute Protein Mug Cake

Snack · Easy · 5 min (3 prep + 2 cook) · Makes 1 serving (~70 g protein). Use the planner's servings stepper to batch-cook.
High-proteinLow-carbGluten-freeVegetarian
1-Minute Protein Mug Cake — high-protein snack recipe

1-Minute Protein Mug Cake delivers 70 g of protein for just 12 g net carbs — a quick snack that comes together fast. A filling, macro-balanced snack that won't spike your blood sugar.

70 gProtein
12 gNet carbs
14 gFat
3 gFiber
454Calories

Ingredients

  • 40 g Vanilla or chocolate whey protein powder
  • 1 Large egg
  • 150 g Low-fat cottage cheese
  • 20 g Almond flour
  • Baking powder, cocoa & sweetener, to taste

Equipment

  • blender

Method

  1. Blend all ingredients into a smooth batter and pour into a greased mug.
  2. Microwave 60-90 seconds until risen and just set.
  3. Cool a moment and eat from the mug.

Storage & make-ahead

Fridge up to 4 days or freeze up to 2 months; reheat in a toaster or microwave. Great for batch breakfasts.

Tip

Blending in cottage cheese keeps the mug cake moist instead of rubbery. Dessert in under five minutes.

Dietary swaps

Dairy-free: Vanilla or chocolate whey protein powder → pea or other plant protein powder; Low-fat cottage cheese → dairy-free cottage cheese or blended silken tofu (for lactose intolerance or a dairy-free diet)

Nut-free: Almond flour → sunflower-seed flour (for nut allergies — seeds work just as well)

Full nutrition (estimated, per serving): 454 kcal · 70 g protein · 12 g net carbs · 14 g fat (4.5 g sat) · 3 g fiber · 7.5 g sugar · 720 mg sodium. Allergens: Milk, Egg, Nuts. Macros are realistic estimates from standard food-composition values; brands and portions vary.

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