A Protein Mug Cake Recipe for a Healthy Snack or Treat

If you have a sweet tooth but want to stay away from heavier things like ice cream and brownies, this pumpkin protein mug cake is about to become your new favorite treat.

It’s the perfect high-protein, low-calorie dessert, snack, or breakfast for the cozy season. This sweet treat is packed with protein and keto-friendly ingredients to satisfy your cravings without compromising your health and weight loss goals.

Think of it as a warm, gooey spoonful (or should we say mugful?) of comforting pumpkin pie combined with the indulgence of your favorite cake batter.

We’re big fans of this protein mug cake because it’s delicious. But that’s not all. Check out the perks below.

It’s Easy to Make and Versatile

This pumpkin protein mug cake is as easy as it gets. It takes five minutes to prep and just two minutes in the microwave, for a total of seven minutes from start to finish.

You can also enjoy it as a quick snack or even for breakfast, not just as a healthy protein dessert.

It’s Packed with Protein to Keep You Strong

This mug cake recipe incorporates collagen powder, an egg, and almond flour, which deliver about 20 grams of protein. Protein is key to maintaining and building lean muscle mass, especially during weight loss.

It also contains lots of fiber and other vitamins and minerals to nourish you.

It’s a Healthier Way to Satisfy Your Sweet Tooth

Whether you’re recovering from a workout or simply need a comforting dessert, this recipe offers the best of both worlds — delicious and healthy.

It’s also a fun, nutritious twist on your post-workout protein shake if you want to switch things up or prefer something warm in the chillier months.

Did we mention it’s easy to make? Here are the basics:

1. Start by setting out all your kitchen supplies and materials. You’ll need a small bowl, a whisk, a toothpick, and a microwave-safe mug or ramekin.

2. Gather and prep your ingredients, which we’ll outline ahead.

3. Combine your dry ingredients and wet ingredients separately before mixing everything together in your mug or ramekin.

4. Microwave the mixture on high for 90 seconds or until it’s firm to touch. (If you want to bake it in the oven instead, use a ramekin and set the oven to 350 degrees Fahrenheit. Pop it in for 10 to 12 minutes.)

5. Eat the cake while it’s warm to enjoy its gooey goodness. If you want to save it for later, you can store it in the refrigerator for up to two days.

Other tips for baking a delicious mug cake:

• Be careful not to overcook it. It’s better to keep it in the microwave or oven for less time and add more time if it’s still not done. Mug cakes cook surprisingly fast, and much of their deliciousness comes from that gooey consistency.

• Pick your baking dish wisely. Double-check that your mug is microwave-safe (a ceramic coffee cup should work). Also, if you’re not sure what size dish to use, it’s safer to choose something on the larger side since this recipe calls for baking powder, which means it can puff up in size and overflow.

• Make sure everything is sufficiently mixed. Collagen protein powder mixes in quite smoothly compared to other protein powders. Still, when baking with protein powder of any kind, make sure you mix it all thoroughly to prevent clumps. Protein powder chunks can be less than appetizing.

Let’s go over the ingredients you’ll need to create your pumpkin protein mug cake and why they’re great for a balanced diet. We’ll also include a few substitution options to customize the recipe to your liking or dietary needs.

Almond Flour

Almond flour is low-glycemic (meaning it won’t spike your blood sugar), high in fiber, and packed with antioxidants. It’s good for those on a gluten-free diet, but it’s delicious even if you don’t have an intolerance to gluten.

Almond flour also has a subtle, nutty flavor that pairs perfectly with pumpkin.

Depending on your preference, you could also swap it with coconut flour or oat flour.

Collagen Protein Powder

Collagen protein powder is a prime option, thanks to its hydrating properties, which are especially beneficial for skin and heart health. It’s also arguably the best protein powder for baking because it mixes smoothly and doesn’t alter the flavor too much.

But if you prefer a different protein powder or have something else handy, you can substitute with:

• Whey protein powder. Derived from dairy products, whey protein is extra high in essential amino acids, calcium, and potassium.

• Pea protein powder. Some people with sensitivities to dairy prefer pea protein powder since it’s easier to digest. Some research shows that this plant-based protein similarly supports muscle growth when paired with strength training exercises.

• Vanilla protein powder or chocolate protein powder. Many recipes with protein powder call for either vanilla or chocolate because of the flavor. If you swap with these, make sure to choose something without tons of additives.

A Large Egg

Eggs are essential for binding everything together and creating that light, fluffy texture we all love in baked goods. If you’re looking for a dairy-free version, you could swap the egg with a quarter cup of coconut yogurt.

Some vegan bakers also opt for almond milk, oat milk, or another non-dairy milk.

Canned Pumpkin

Now, for the star of the show: Canned pumpkin gives this cake its base flavor while helping it stay moist and gooey. If you’re not a fan of pumpkin, you can swap it for mashed banana, which has a similar texture (though the flavor profile is totally different).

Some bonus nutritional perks of pumpkin: It’s high in fiber, which supports healthy cholesterol levels, keeps you feeling fuller longer, and helps regulate blood sugar. Plus, it’s packed with vitamin A for eye health and vitamin C to boost your immune system.

Baking Powder

This leavening agent is crucial for making your protein powder mug cake light and fluffy. It helps everything rise in the microwave for that perfect texture.

Vanilla Extract

Vanilla extract adds a touch of warmth and complexity to the flavor, making your mug cake taste even more indulgent.

Orange Zest or Essential Oil

Orange zest or orange essential oil offers a hint of citrus to brighten up the flavors. It adds a lovely tang to balance out the sweet and earthy flavors.

Granulated Monk Fruit

Monk fruit is a natural sweetener that’s low in calories, making it a great alternative to white sugar.

If you prefer, you can use coconut sugar instead. While it’s higher in calories, it’s packed with antioxidants and gives a lovely brown-sugar flavor.

Pumpkin Pie Spice

This is your go-to for that warm, fall-inspired flavor. It adds a comforting taste that pairs wonderfully with pumpkin — and yes, it’s mostly for flavor, but that’s a pretty important reason to be in a recipe!

Pink Himalayan Sea Salt

Pink Himalayan sea salt has a milder taste than regular table salt and is lower in sodium. Plus, it’s free of the chemicals in iodized salts, which some people prefer. Kosher salt or another type of flake salt is great too.

Optional Ingredients, Toppings, and Mix-Ins

Of course, pumpkin isn’t your only option. You can also make a chocolate protein mug cake with a little cocoa powder, for instance.

If you want to add in some extras, here are a few ideas:

• Dark chocolate chips. For those moments when you need extra sweetness, dark chocolate chips to the rescue. You could also use cacao nibs for a less processed, lower-calorie alternative.

• Nut butter. A dollop of peanut butter or almond butter adds an earthy flavor and boosts the protein content.

• Cocoa powder or cinnamon. Sprinkle a little on top for elevated flavor and a beautiful presentation.

Servings: 1

Prep time: 5 minutes

Cook time: 2 minutes

Total time: 7 minutes

Ingredients:

• 3 Tbsp. almond flour

• 1 scoop collagen protein powder

• ½ tsp. baking powder

• 1 Tbsp. granulated monk fruit

• ¼ tsp. pumpkin pie spice

• Pinch of pink Himalayan sea salt

• 1 pasture-raised large egg

• 2 Tbsp. canned pumpkin

• ¼ tsp vanilla extract

• Zest of ¼ orange or 1 drop of orange essential oil

Instructions:

1. In a small bowl, combine the almond flour, collagen powder, and baking powder.

2. Add the egg, pumpkin, and sweetener to a microwave-safe mug or ramekin and whisk to combine.

3. Add the almond flour mixture and stir to combine.

4. Microwave on high for 90 seconds or until fluffy and firm to touch.

You can do the toothpick test by inserting one into the center. If it comes out clean, the mug cake is ready. If the toothpick doesn’t come out clean, microwave it for another 30 seconds.

See how the nutritional info breaks down for a single serving of this protein mug cake.

Cals: 242

Total fat: 16 grams

Saturated fat: 2 grams

Trans fat: 0 grams

Sodium: 470 milligrams

Total carbohydrates: 20 grams

Dietary fiber: 3 grams

Total sugars: 2 grams

Added sugars: 0 grams

Protein: 20 grams

This is one of many recipes with protein powder. You can also try a coffee protein shake, protein pancakes, and endless smoothies.