Introduction
Are you short on time but don't want to give up a healthy, protein-rich snack? mug cake It's the perfect solution: it's ready in a mug, ready in just 2 minutes in the microwave. Soft, chocolatey, and with just a few ingredients, it's ideal for breakfast or as a post-workout dessert.
Ingredients (for 1 person – 1 mug cake)
- 100 g egg white
- 40 g low-fat Greek yogurt (0% or 2%)
- 30 g oat flour (also flavored)
- 10 g bitter cocoa powder
- 5 g erythritol or sweetener to taste
- 3 g baking powder
For 2 people (2 mug cakes): double the doses.
Step-by-step procedure
- In a large bowl (or two, if the recipe is for 2 people), mix the egg white and Greek yogurt.
- Add sifted oat flour, cocoa, sweetener and baking powder.
- Mix until you get a smooth dough, not too liquid.
- Microwave at 800W for 2 minutes (the cake should rise but remain soft).
- Let it cool and enjoy directly from the cup.
Estimated nutritional values (per 1 mug cake, without topping)
- Calories: ~190 kcal
- Protein: ~20 g
- Carbohydrates: ~20 g
- Fat: ~2 g
With 1 teaspoon of peanut butter: +90 kcal, +3 g protein, +4 g fat.
Tips & Variations
- Delicious topping: a teaspoon of peanut butter.
- Extra freshness: fresh berries or sliced banana.
- Vegan versionReplace the egg white with 100 ml of soy milk + ½ teaspoon of baking soda and lemon juice; use non-dairy yogurt instead of Greek yogurt.
- Pairing: perfect with a coffee or a protein cappuccino for a quick breakfast.
Mug cake is a recipe that originated in the United States as a quick office dessert. Today, thanks to its healthy twist, it's become a perfect ally even when traveling: all you need is a microwave (in a hotel or apartment) and a mug to make it anywhere.
Useful links
- 👉 Discover more Fit Sweets
- 👉 Pair the mug cake with a Indoor workout for an ideal post-workout snack
- Nutritional information on bitter cocoa: USDA Food Data
- Origins of the mug cake: Smithsonian Magazine
FAQ
1. Can I cook it in the oven instead of the microwave?
Yes, 12–15 minutes at 180°C.
2. Can I add protein powder?
Yes, replace 10g of flour with 10g of whey.
3. How long does a mug cake last?
It's best eaten immediately, but you can keep it in the refrigerator for up to 24 hours.
There protein cocoa mug cake It's the ideal solution when you want a quick and healthy dessert: ready in 2 minutes, rich in protein and super versatile.
👉 Want more sweet, fit ideas? Explore the section Fit Sweets and match your recipes with one of ours Workout to always stay in shape.
