3 Minute Mug Protein Cake

3 Minute Mug Protein Cake

I have to share with you my new treat-secret! A treat so yummy and so healthy that you could have it everyday if you wanted to! Did I mention that it’s made in THREE minutes?

I don’t know about you, but there have been plenty of times when I get hungry and I devour anything that is readily available, it doesn’t matter what it is. This happens to me frequently, specially when I skip a meal and don’t stick to my “eat-every-2-to-3-hours” rule. When I go hungry, there is no force on earth that can stop my appetite. In times like these, it is awesome to have a satisfying snack that will keep me on track, calm my cravings and prevent me from eating things I really shouldn’t (like candy, ice-cream, etc.) For me, it’s ideal to be able to prepare a snack with ingredients I already have at home and to be able to put it together quickly. Well, guess what? I have found the perfect solution…the perfect healthy snack.

You will love this recipe! My 3-minute protein mug cake is nice and moist, and you can top it with any healthy Paleo topping of your choice; possibilities are endless. I used Sunbutter (get a coupon for it here!), but you could use any nut butter, any seed butter, coconut butter or even fruit compote. Try this 3 Minute Mug Protein Cake and let me know what you topped it with!

3 Minute Mug Protein Cake
Prep time
Cook time
Total time
This 3 Minute Mug Protein Cake is an easy and quick to make delicious treat you can enjoy for breakfast or as a snack.
Recipe type: Breakfast
Cuisine: American
Serves: 1 mug cake
  • 1 scoop vanilla whey protein, or preferred protein powder
  • ¼ tsp baking powder
  • ¼ tsp cinnamon
  • ¼ cup organic pumpkin puree
  • ⅛ cup unsweetened almond milk
  • 1 egg white
  • Sunflower seed butter, to top
  1. Mix protein powder, baking powder and cinnamon in a bowl, and set aside.
  2. Whisk pumpkin, almond milk and eggs in a bowl, and pour over dry ingredients. Combine until no lumps remain. Transfer batter to a 16-oz coffee cup, and microwave for 3 minutes.
  3. Transfer cake to a small plate, cut it in half and smear each half with a big dollop of sunflower seed butter.
Tools You’ll Need:
- 1 16-20oz. coffee cup
- 2 mixing bowls
- Whisker and Spatula
- Small plate
- Microwave
Nutrition Information
Serving size: 1 mug cake -- Calories: 272 1 Fat: 10.8 g. Carbohydrates: 10.7 g. Protein: 35.5 g.


3 Minute Mug Protein Cake

3 Minute Mug Protein Cake

3 Minute Mug Protein Cake

3 Minute Mug Protein Cake

3 Minute Mug Protein Cake

3 Minute Mug Protein Cake

25 thoughts on “3 Minute Mug Protein Cake”

  1. this looks like an amazing snack, but i cant seem to get it right.. after a minute in the microwave, it just over flows! in the ingredient list you include almond milk but in the directions its not listed. Could this be whats throwing me off?

    1. Hey Jenna! Thanks for your comment and thank you for trying out one of my recipes! I think you may want to try it again using a 20 oz coffee mug. The recipe called for a 16 oz one, but I have now changed it so that you guys know to use either a 16 oz – 20 oz mug. A 16 oz mug works for me; it inflates a little bit while its being microwaved (giving the impression it’s going to overflow), but then when when it cools off it sits just right. Hope this helps…try a 20 oz mug and let mw know if that works for you!

  2. Made one of these for my husband when he got in from a run,but substituted the pumpkin for banana and placed a pineapple ring on top-he loved it!thank you for your quick and lovely recipe 🙂

  3. Omg that sounds sooo good! I’ve yet to find unsweetened sun butter in Australia, but I’m moving back to California soon and this will be the first recipe on my to do list!

    1. That’s awesome! I bet you’re excited to move back! Unsweetened SunButter is definitely worth the move 😉

  4. Im about to try this! But dont have organic pumpkin… Suggestions for what could be a substitute?? Fruits or other veg? Thanks!!

    1. Hi Juliana!! 🙂 Yeah, you can definitely substitute the pumpkin. How about you puree some carrots (like carrot baby food) or puree some sweet potatoes and substitute the pumpkin with either of those? Let me know how it works out!

  5. Just came across your blog last night and made this for breakfast. I topped it with almond butter and it was amazing! I don’t eat Paleo, but gluten free and not a lot of carbs/processed foods so this was a good tasting (and super easy) treat! It also kept me full until lunch, which rarely happens. Thank you for sharing!

    Quick question on the almond butter, I followed your recipe (except used regular honey because I didn’t have raw). It tastes great but the texture is more like a thick and crumbly cookie dough then a spreadable nut butter. Any ideas what went wrong?

    1. Hi Sara! I am glad you liked the mug-cake! Isn’t it good? I love how it takes no time to prepare :). I am about to modify my Almond Butter recipe very soon, so stay tuned to get the new and improved one!

  6. Ohh my amazing!! I didn’t have any pumpkin so I used unsweetened cocoa powder instead! =Delicious lil Brownie! Yum! Thank you for the idea!

  7. Also a note on the mugs over flowing in the micro wave. I had the same issue but have the option to turn down the power output, that seemed to work just fine. Also, amazing recipe!

  8. Hello! I’m really enjoying using your recipes and have visited the website pretty much everyday since discovering it!!…Just on thing about the protein cake, I tried making it this morning and it came out of the microwave looking like scrambled egg! Just wondered if you know where I might have gone wrong??? I noticed the mixture looked a bit thicker than yours in the picture? Thanks in advance.

      1. Hi,
        Thanks for the reply I used a real egg white and used whey protein powder. I live in England so used a British brand, not sure if that would make a difference?! I bet it is great from all the reviews I’ve read, love to try it again 🙂

    1. Hi Nerisca,
      Yes, you’re right. Whey protein is not Paleo (I used it for this recipe, because is what I had on hand). You can use “egg white” protein or “plant” protein instead. 😉

  9. Hi – I tried this recipe this morning and it was really good! I had it with a strawberry or two. I forgot the almond milk bc it was listed in your ingredient list but not in your instructions so I guess I missed it so I subbed it with coconut milk instead! Can’t wait to try your other desserts!

    1. You’re right, I did forget to mention the almond milk on the instructions. I just added it; thanks for making me aware of it. I am glad you liked my protein mug cake…mug cakes are fun to make, aren’t they!?

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