Prep + Cook: ~2 minutes
Protein: ~30–32g
Mug size: Large microwave-safe mug
Ingredients
1 scoop chocolate protein powder (whey or whey/casein blend)
1 tbsp unsweetened cocoa powder
1 tbsp oat flour (or almond flour for low-carb)
½ tsp baking powder
Pinch of salt
1 large egg or 3 tbsp liquid egg whites
3 tbsp non-fat Greek yogurt
2–3 tbsp milk (any kind)
1–2 tsp maple syrup, honey, or zero-cal sweetener
½ tsp vanilla extract
Optional: sugar-free chocolate chips 😏
Instructions
Mix everything directly in the mug until smooth (no dry pockets).
Microwave on high for 60–90 seconds
Start with 60 sec
Add 10–15 sec bursts until just set
Rest 30 seconds (it keeps cooking a bit).
Eat warm or top it 👇
High-Protein Topping Ideas
2 tbsp Greek yogurt + cocoa + sweetener
Melted protein chocolate spread
Cottage cheese + cocoa + sweetener (blended = mousse 👀)
PB2 drizzle for choc-PB vibes
Pro Tips (important)
Whey isolate = lighter cake
Whey/casein blend = fudgier
Overcooking = rubber city 🚨 stop early
Macros (approx)
Calories: ~260–290
Protein: 30–32g
Carbs: 15–20g
Fat: 6–8g
