Matt's Macros · mattsmacros.com/recipes/matts-macro-mug-muffin

Sweet Treat/ American/ Baking

Microwave Protein Mug Cake (7 Flavors)

Name: Microwave Protein Mug Cake (7 Flavors)
Prep time: 5 minutes
Cook time: 90-120 seconds
Total time: 7 minutes
Yield: 1 mug cake
Ingredients: 30g vanilla whey/casein blend protein powder (about 1 scoop); 20g liquid egg whites (about 1 1/2 tbsp); 50g non-fat Greek yogurt (about 3 tbsp); 12g oat flour (about 1 1/2 tbsp); 15g water (1 tbsp) — adjust per flavor; see notes; 6g honey (about 1 tsp); 4g baking powder (1 tsp); 0.5g salt (a pinch); Vanilla: 1/4 tsp vanilla extract; Chocolate: 5g unsweetened cocoa powder (about 2 tsp) + 1/4 tsp vanilla extract; Cinnamon Roll: 1g ground cinnamon (about 1/2 tsp) + tiny pinch nutmeg + 1/4 tsp vanilla extract; Blueberry Muffin: 30g blueberries (about 2 tbsp) + 1g ground cinnamon (about 1/2 tsp); Mocha: 5g unsweetened cocoa powder (about 2 tsp) + 1g instant espresso powder (about 1/2 tsp) + 1/4 tsp vanilla extract; Pumpkin Spice: 30g pumpkin puree (about 2 tbsp) + 1g pumpkin pie spice (about 1/2 tsp); PB&J: 8g powdered peanut butter (about 1 tbsp) + 10g jam (about 2 tsp)

A 90-second microwave protein mug cake built around a single base recipe that flexes into seven flavors — vanilla, chocolate, cinnamon roll, blueberry muffin, mocha, pumpkin spice, and PB&J. The base lands at 33g of protein and under 2g of fat per mug; the variations top out at 36g. Built for breakfast, dessert, or the post-workout window — whichever you need it to be.

Cal

225

Protein

33g

Carbs

19g

Fat

Per serving · 1 mug cake

Field-tested

Prep

5 minutes

Cook

90-120 seconds

Total

7 minutes

Yield

1 mug cake

Ingredients

Base Recipe (all 7 flavors start here)

30g vanilla whey/casein blend protein powder (about 1 scoop)
20g liquid egg whites (about 1 1/2 tbsp)
50g non-fat Greek yogurt (about 3 tbsp)
12g oat flour (about 1 1/2 tbsp)
15g water (1 tbsp) — adjust per flavor; see notes
6g honey (about 1 tsp)
4g baking powder (1 tsp)
0.5g salt (a pinch)

Flavor Add-Ins (pick one)

Vanilla: 1/4 tsp vanilla extract
Chocolate: 5g unsweetened cocoa powder (about 2 tsp) + 1/4 tsp vanilla extract
Cinnamon Roll: 1g ground cinnamon (about 1/2 tsp) + tiny pinch nutmeg + 1/4 tsp vanilla extract
Blueberry Muffin: 30g blueberries (about 2 tbsp) + 1g ground cinnamon (about 1/2 tsp)
Mocha: 5g unsweetened cocoa powder (about 2 tsp) + 1g instant espresso powder (about 1/2 tsp) + 1/4 tsp vanilla extract
Pumpkin Spice: 30g pumpkin puree (about 2 tbsp) + 1g pumpkin pie spice (about 1/2 tsp)
PB&J: 8g powdered peanut butter (about 1 tbsp) + 10g jam (about 2 tsp)

Method

01Add all base ingredients to a microwave-safe mug or ramekin: protein powder, egg white, Greek yogurt, oat flour, water, honey, baking powder, and salt.
02Whisk with a small fork or mini whisk until completely smooth. No dry pockets, no clumps.
03Stir in your chosen flavor add-ins. Adjust water per the flavor guide in the notes — wet add-ins (blueberries, pumpkin puree) need less water; dry ones (cocoa, espresso) need a touch more.
04Microwave 90 to 120 seconds depending on your microwave's wattage. The cake is done when the top is set and just springy to the touch — not glossy or wet.
05Let it rest for 60 seconds before eating. It firms up as it cools.

Notes from the kitchen

Flavor variations — each total is for the full mug: Base / Plain — 225 cal · 33g protein · 19g carbs · 2g fat (use 15g water) Vanilla — 228 cal · 33g protein · 19g carbs · 2g fat (15g water) Chocolate — 240 cal · 34g protein · 22g carbs · 3g fat (18–20g water) Cinnamon Roll — 232 cal · 33g protein · 20g carbs · 2g fat (15g water) Blueberry Muffin — 245 cal · 33g protein · 24g carbs · 2g fat (10–12g water; berries release moisture) Mocha — 242 cal · 34g protein · 23g carbs · 3g fat (18–20g water) Pumpkin Spice — 238 cal · 34g protein · 22g carbs · 2g fat (10g water; purée brings its own) PB&J — 281 cal · 36g protein · 28g carbs · 3g fat (18g water) Tips: Cook 90–120 seconds depending on your microwave. The cake is done when the top is set and springy — not glossy. Slight underbake gives a fudgier center. Overbake turns it into a hockey puck. Start at 90 seconds and add 10–15 second bursts if needed. Wet flavors (blueberry, pumpkin) need less water. Dry flavors (cocoa, espresso) need more. Any unflavored, vanilla, or chocolate whey/casein blend works. If your powder is already sweet, you can cut the honey or skip it. Egg whites can be from a liquid carton or a separated fresh egg.

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