A Single-Serving Peanut Butter & Jelly Protein Mugcake
Today I bring you another guest post from beautiful Sanna from Tasty Health – a Swedish food blog packed-full of healthy deliciousness and gorgeous food! I’ll be running a protein workshop with Sanna in Stockholm this May (details to follow) and it’s going to be epic, we’ll conjure up all sorts of protein magic :-D But let me tell you more about Sanna in case you missed her last guest post (for Protein Cupcakes) and the one before it (for Protein Fudge!) Sanna is a nutritionist, personal trainer, and figure competitor. She’s also famous on Instagram (name: TastyHealth) where she shares lots of amazing recipes! Her mugcakes in particular are astounding – in fact, they’ve inspired hundreds and hundreds of mugcakes around the world! What are mugcakes? They’re microwave protein cakes that are super easy to make, take no time, and are soft, cakey, and nom nom nom: thigh-slappingly delicious! Ready to give them a shot? Because you’re in for one hell of a treat if you’ve never had them!
1/4 cup rolled oats
1.5 tablespoon coconut flour
1.5 tablespoon greek yogurt/quark
2 tablespoons vanilla whey protein powder
1 tablespoon granulated erythirol/xylitol
1 egg white
2 tablespoons milk of choice (I used cow’s milk – skim)
1 large strawberry, chopped (optional but gives the cake great flavor!)
1/2 tablespoon natural peanut butter (or PB2 if you want less calories)
1/2 teaspoon vanilla extract
1/2 teaspoon chia seed (optional but makes the jelly thicker)
1 tablespoon PB2 (peanut flour) or almond flour
1. Put all the ingredients, except the strawberry, for the mug-cake in a bolw. Mix with a handmixer until you get a smooth and thick batter. Add the strawberry.
2. Pour the batter in a greased (I used coconut oil) mug, use a pretty large mug because the cake has a tendency to overflow if you use a small mug.
3. Cook in the microwave, high power, for about 1-1.5 minutes or until the top feels pretty dry.
4. Put the strawberries for the filling in a bowl and heat in the microwave for about 30 seconds. Mash the strawberries with a fork and add vanilla and chia seed, set aside for a few minutes.
5. Turn the mug upside down on a plate and cut it in half. Spread the peanut butter on the bottom half and then the strawberry jelly. Put the top half on the bottom and dig in! :)
Macros (using real peanut butter as filling):
18 g protein
24 g carbs
9 g fat