Sweet Potato Protein Mug Cake – A Guest Post by Ben Tormey

Today I bring you guys a guest recipe by Ben Tormey, his second on this blog! Here’s his first. Who’s Ben? Ben’s an editor at Propane Fitness and a beast, a bona fide beast. I actually turned to Ben a month ago to write my programming and I could honestly not be any happier with it – it’s the perfect combination of sweet and… vicious >;-) I wobble out of the gym every time with a grin on my face and, on my training log, PR after PR – kapow! He doesn’t only just write intelligently-designed programming though, he also writes smashing recipes! And you’ll love them because they’re ridiculously easy, quick to make, and deliver one hell of a nomnomnom. Don’t believe me? Try this:



100g sweet potato, cooked and mashed
2 egg whites
1 teaspoon baking powder
2 scoops of vanilla whey protein powder
1/2 teaspoon cinnamon


Blend everything together and stick it in a mug. Cover with clingfilm, microwave for 2-3mins, and that’s it: you’re done.

Macros per mug cake:

24g carbs
50g protein
3g fat

Optional: Top the mug cake with a marshmallow or two! It adds an extra texture element to it and mmmm, it’s delicious! Have some frozen berries on the side of your mug cake too and top with even more cinnamon. The hot mugcake against the cold berries is just… so good!


Comments for This Entry

  • mudknot9000

    Okay, I’m going to assume that the name speaks for itself, and I am to mix this in a mug, then microwave it, and flip it to release the cake onto a plate…. ??

    A bit unthorough on the directions, but it sounds great…


    May 10, 2013 at 9:54 am | Reply to this comment

  • Van Mol Peter

    I love Mug-microwave cooking :p I’ve been saving up recipes like it to proteinate in the future. It just doesn’t get faster and easier than this :p Making this tomorrow.

    Kudos to Ben for the recipe and the programming work. I know how easy a solid webmaster makes ones life :p

    May 10, 2013 at 10:21 am | Reply to this comment

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