100-Calorie Protein Mug Brownie Recipe

ByNaomi Fletcher
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Introduction

This 100-Calorie Protein Mug Brownie is a quick and satisfying treat that combines rich chocolate flavor with a healthy boost of protein. Ready in just minutes, it’s perfect when you want a guilt-free dessert without the fuss of baking.

A white ceramic ramekin filled with a rich, dark chocolate dessert that has a slightly cracked top, revealing a gooey texture inside. On top, a small dollop of white whipped cream is placed at the center, sprinkled with tiny light brown bits. The ramekin sits on a white marbled surface, and a woman's hand is holding a spoon above the dish. The focus is tight on the ramekin, highlighting the moist texture and contrast between the dark chocolate and bright whipped cream. photo taken with an iphone --ar 4:5 --v 7

Ingredients

  • 2 tablespoons chocolate protein powder
  • 1 tablespoon cocoa powder
  • 1 tablespoon unsweetened applesauce
  • 1 tablespoon almond milk (or any milk)
  • 1/4 teaspoon baking powder
  • 1/2 teaspoon vanilla extract
  • Pinch of salt
  • Optional: mini chocolate chips or a dollop of light whipped cream

Instructions

  1. Step 1: In a microwave-safe mug, mix all ingredients until well combined and smooth.
  2. Step 2: Microwave on high for 40–60 seconds, or until the brownie is set but still slightly moist in the center.
  3. Step 3: Let cool slightly before topping with optional whipped cream, chocolate chips, or sprinkles.
  4. Step 4: Enjoy straight from the mug!

Tips & Variations

  • Use your favorite protein powder flavor to customize the taste.
  • Add a teaspoon of instant coffee for a mocha twist.
  • Swap almond milk for oat milk or regular milk based on preference.
  • Try mixing in a few chopped nuts for added texture.

Storage

Since this mug brownie is best enjoyed fresh, store any leftovers in an airtight container in the refrigerator for up to 1 day. Reheat briefly in the microwave for about 20 seconds until warm.

How to Serve

A close-up image of a single-serving chocolate dessert in a white ramekin dish. The dessert has a cracked and slightly glossy dark brown top layer, showing a soft and moist texture. On top, there is a dollop of white whipped cream with light brown sprinkle bits for decoration. The white ramekin sits on a white marbled surface, and a woman's hand with a spoon is visible in the background, slightly out of focus. The lighting is soft, highlighting the texture of the dessert and the cream. Photo taken with an iphone --ar 4:5 --v 7

Serve this delicious recipe with your favorite sides.

FAQs

Can I use regular flour instead of protein powder?

You can substitute flour, but the brownie won’t be as high in protein and may have a different texture. Adjust the liquid slightly if the batter seems too thick.

What if my brownie turns out dry?

Microwave times vary, so try reducing the cooking time by 5-10 seconds next time. The brownie should be set but still a bit moist in the center.

Print
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100-Calorie Protein Mug Brownie Recipe

★★★★★

4.6 from 147 reviews
  • Author: Naomi
  • Total Time: 3 minutes
  • Yield: 1 serving 1x
  • Diet: Low Fat
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Description

A quick and delicious 100-calorie protein mug brownie that can be prepared in just minutes. This single-serving dessert combines chocolate protein powder, cocoa, and healthy ingredients to create a moist, satisfying treat that’s perfect for a post-workout snack or a guilt-free indulgence.

Ingredients

Scale

Dry Ingredients

  • 2 tablespoons chocolate protein powder
  • 1 tablespoon cocoa powder
  • 1/4 teaspoon baking powder
  • Pinch of salt

Wet Ingredients

  • 1 tablespoon unsweetened applesauce
  • 1 tablespoon almond milk (or any milk)
  • 1/2 teaspoon vanilla extract

Optional Toppings

  • Mini chocolate chips
  • Dollop of light whipped cream

Instructions

  1. Mix Ingredients: In a microwave-safe mug, combine the chocolate protein powder, cocoa powder, baking powder, and salt. Add the unsweetened applesauce, almond milk, and vanilla extract, then mix everything until the batter is smooth and well combined.
  2. Microwave the Brownie: Place the mug in the microwave and cook on high for 40 to 60 seconds. The brownie should be set around the edges but slightly moist in the center to ensure a soft texture.
  3. Cool Slightly: Allow the brownie to cool for a minute or two so it firms up a bit and is safe to eat without burning your mouth.
  4. Add Toppings and Serve: Top with optional mini chocolate chips or a dollop of light whipped cream if desired. Enjoy the brownie directly from the mug for a quick and easy dessert.

Notes

  • You can substitute almond milk with any other milk or milk alternative you prefer.
  • Adjust cooking time slightly based on your microwave’s wattage to avoid overcooking.
  • For a fudgier texture, reduce cooking time by 5-10 seconds.
  • The calorie count is approximate and may vary depending on the protein powder brand and optional toppings.
  • Adding mini chocolate chips or whipped cream will increase calories; use sparingly to keep it around 100 calories.
  • Prep Time: 2 minutes
  • Cook Time: 1 minute
  • Category: Dessert
  • Method: Microwaving
  • Cuisine: American

Keywords: protein mug brownie, low calorie brownie, quick microwave dessert, healthy chocolate treat, single serving brownie

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