One Minute Protein Mug Cake

Mug Cake FondantGiven that my 30 Second Protein Cheesecake seemed to go down so well, in more ways than one, let me satisfy your sweet tooth with another über simple high-protein dessert.

Now, there are plenty of mug cake recipes doing the rounds, but I want to strip them back and give you a solid base recipe. A recipe with the fewest amount of ingredients and least number of processes. I really think you’ll struggle to find anything as simple as this…

The mug cake base recipe

Ingredients:

  • 1 medium egg

Mug Cake in Mug 2and then either

  • ~60ml flavoured whey protein (standard scoops are 70ml)
  • ~15g ground almonds (dessertspoon)

or

  • ~70ml all-in-one blend (Hurricane, Cyclone, Synergy, etc.)

Now, you could omit the ground almonds and go with a pure egg + whey formula by upping the whey content, although I’d advise against it (if you’ve ever eaten a bad protein bar you’ll know that whey doesn’t have a particularly pleasing texture). The ground almonds provide the structure for the cake without making it too chewy.

Method

Find a mug. Put the ground almonds and whey into the mug. Crack the egg into the mug. Mix into a batter with a fork. Microwave on full for between 30-50 seconds. The cake is done as soon as it pops its head above the rim of the mug. I did say it was simple…

Typical Macro’s

  • Calories: 250 kcal
  • Protein: 24 g
  • Carbs (Sugars): 2.2 g (0.6 g)
  • Fat (Saturates): 15.2 g (3.4 g)
  • Fibre: 1.1 g

Eating

Hurricane CakeSo, that’s the base recipe. Given a good whey that’s more than nice enough on its own, however, if you want to take things up a notch then start customising. Here are some ideas to get you going:

  • Wheys

You’d struggle to go wrong with a good chocolate or vanilla; these tend to provide the best base flavours. There are quite a lot of brands doing the more ‘obscure’ flavours (i.e. cherry bakewell) now, you’ll probably want to bother tinkering with these ones.

  • Powders

Add powders in with the dry ingredients before you mix the batter and aim for about a teaspoon in quantity. Cocoa powder and ground cinnamon always go down well (independently that is), as do any of the other big pudding spices.

  • Liquids and butters

These would also go in before mixing. A very heaped teaspoon of nut butter is a great addition and gives a creamier texture in the finish. A splash of extract (think vanilla, coffee, orange, etc) is also a fantastic way of boosting the flavour.

  • Vanilla Cake w Fruit 2Sweeteners

The sweeteners in the whey mean that you shouldn’t need to add anything to sweeten the cake, but feel free to take your pick of sweetening powders, sugars and syrups. Simply add these in with the eggs and mix into your batter.

  • Things in bits

Nuts, fruit, dried fruit, biscuits, chocolate… whatever you fancy. Add small pieces of your chosen delicacy after you’ve mixed the batter and then give them a quick stir through (or if you fancy a chocolate fondant, place one or two big pieces in the middle of the batter). Because of the cake’s rise you’ll struggle to get them distributed evenly throughout the cake but just suck it up and get on with it.

 

This is so east that there’s no real excuse for not giving this a try. Experiment with some of your own ideas and let me know how you get on.

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