Description
Ingredients (makes 1 mug cake):
1/4 cup pumpkin puree
1 scoop vanilla protein powder
2 tablespoons almond flour
1 tablespoon maple syrup
1/2 teaspoon pumpkin pie spice
1/4 teaspoon baking powder
1/4 cup almond milk
1 tablespoon chocolate chips (optional)
Nutrition (per serving): ~250 kcal | 20g protein | 8g fat | 30g carbs
Simple 2-minute prep for a tasty treat!
Step 1: Combine Ingredients
In a microwave-safe mug, mix pumpkin puree, protein powder, almond flour, maple syrup, pumpkin pie spice, and baking powder until smooth.
Step 2: Add Milk
Stir in almond milk until fully incorporated into the batter.
Step 3: Add Chocolate Chips
If desired, fold in chocolate chips for an extra treat.
Step 4: Microwave
Microwave on high for about 1-2 minutes, or until the cake has risen and is set in the center.
Prep Time: 2 min | Cook Time: 2 min | Total: 4 min
Tips for Success:
Use a larger mug to prevent overflow during cooking. Adjust cooking time based on your microwave’s wattage for best results.
Step-by-Step Guide
Follow these detailed instructions for a perfect mug cake every time.
- Prepare Your Mug: Select a 12-ounce or larger microwave-safe mug. Lightly grease the inside with a dab of oil or cooking spray for easier cleanup.
- Mix Dry Ingredients: Add the vanilla protein powder, almond flour, pumpkin pie spice, and baking powder to the mug. Whisk them together with a fork to eliminate any lumps.
- Incorporate Wet Ingredients: Add the pumpkin puree and maple syrup to the dry mix. Stir vigorously until a thick, consistent paste forms.
- Add Liquid: Pour in the almond milk. Stir until the batter is completely smooth and no dry pockets remain.
- Customize: Gently fold in chocolate chips or other mix-ins like chopped nuts or a sprinkle of coconut.
- Cook: Microwave on high for 60-90 seconds. Start checking at 60 seconds—the cake is done when it has risen and the top looks set. It may look slightly moist in the center, which is fine.
- Cool and Serve: Let the cake cool in the mug for 1-2 minutes before enjoying. It will be very hot.
Serving Suggestions
Elevate your simple mug cake into a decadent dessert. Top it with a dollop of Greek yogurt or whipped cream for added protein and creaminess. A drizzle of extra maple syrup, a sprinkle of cinnamon, or a few extra chocolate chips makes it feel extra special. For a festive touch, add a small scoop of vanilla ice cream.
How-to Summary
In a large mug, whisk dry ingredients. Stir in pumpkin and syrup, then add milk until smooth. Fold in chips if using. Microwave for 60-90 seconds until risen and set. Cool briefly and enjoy.
Frequently Asked Questions
Can I use a different protein powder?
Yes, but results vary. Whey or casein protein powder work best. Plant-based powders can make the cake denser or grittier.
What can I substitute for almond flour?
An equal amount of oat flour or whole wheat flour are good alternatives. The texture may be slightly different.
Can I bake this in an oven?
Yes. Bake at 350°F (175°C) in a greased ramekin for 12-15 minutes, or until a toothpick inserted comes out clean.
Why did my cake overflow?
This is usually due to using too small a mug or overfilling it. Always use a mug that is at least twice the volume of your batter.
How can I make it dairy-free?
The recipe is already dairy-free if you ensure your protein powder and chocolate chips are dairy-free. Use any plant-based milk.
Common Mistakes to Avoid
- Using a Small Mug: This is the top cause of messy overflow. Always choose a large mug.
- Overcooking: Microwaving too long makes the cake rubbery and dry. It’s better slightly underdone.
- Not Mixing Thoroughly: Unmixed pockets of dry powder will ruin the texture. Stir until completely smooth.
- Skipping the Cooling Time: The cake continues to set as it cools and will be scalding hot straight from the microwave.
Conclusion
This high-protein pumpkin mug cake is the ultimate solution for a quick, satisfying, and nutritious treat. It proves that healthy eating doesn’t have to be complicated or time-consuming. With minimal prep, common ingredients, and customizable add-ins, you can enjoy a warm, comforting dessert in just minutes. Keep this recipe handy for whenever a sweet craving strikes without the guilt.