What is UP with Microwaveable Protein Cakes, aka Mug Cakes?

I don’t normally upload microwaveable recipes on proteinpow.com because I don’t own a microwave in England (it’s by choice really, I’ve just never felt the need to own one and my kitchen counter is maxed out anyways). But now, here in the US, I have access to a microwave and I thought hey hey, let’s give protein mug cakes (i.e. cakes you make in a mug and cook in the microwave) a shot! Because I keep seeing these microwaveable protein recipes online that look amazing and for ages I’ve wondered, “do they actually TASTE good or is it all just a mirage? Something that looks great but tastes foul?” So I made a mug cake and the result? Well… the result was kind of… monstrous. This is what I did:


1 whole egg
1 egg white
1/2 teaspoon baking powder
1 scoop vanilla whey
2 scoops oat flour


Blend the above ingredients together and microwave in a coffee mug for 1 minute.

Macros per Serving: N/A

The whole thing was… interesting :-/ It was really rubbery, dry, and just… strange. I cut it up and shared it with some family and they weren’t impressed, not at all. Neither was I. I added a bunch of Chocolate Almond Butter on top and then thought “hey, this isn’t so bad” because it wasn’t. But it wasn’t good either. In the words of Jesse, “it’s OK but you could’t sell this in a store… I’d eat it if I was starving but… I definitely wouldn’t buy it.” Maybe it needed a moisturizer? Some applesauce maybe? A banana? Some greek yogurt? I don’t know. But I’ll keep experimenting with the microwave and see if anything decent comes out of it, if only ‘for lols’.

I’m not sure though. I mean, a friend of mine once posted a photo of a mug cake that looked amazing. “In reality though,” he said, “it tastes NASTY… it’s so rubbery, dry, and just… blegh… I just ate it because it fit my macros but I did not enjoy it at all.” This makes me wonder, are  ‘naked’ tasty mug cakes possible? I.e. mug cakes that aren’t covered in nut butter or protein fluff or yogurt or whatever, plain straight-out-of-the-microwave mug cakes. Can they ever be good? I’m just not sure, not sure at all…

Comments for This Entry

  • Alex Gingell

    You definitely need to add a moisturiser like pumpkin puree, sweet potato, apple-sauce, or banana and probably some sweetener too.

    Try this:
    30g Whey or Whey/Casein blend
    14g Oat Flour
    60g Pumpkin Puree
    6g+ Cocoa (if making chocolate, to taste)
    8g+ Splenda (to taste)
    66g Liquid egg whites, or 1 egg, 1 egg white
    1/2 tsp baking soda
    1/2 tsp baking powder
    enough water to get a soupy batter
    just before cooking, throw in a couple of drops of Apple Cider Vinegar and mix about to get the CO2 forming from the baking soda (hey I’m a chemist after all).
    Optional extras: cinnamon, spices, nut butters, butter, 2 whole eggs etc. etc..

    Microwave for 2 mins+ on high (take out JUST when the cake is cooked through, or slightly before).

    For me this produces a light airy sponge which retains it’s moisture and tastes decent on its own. Now having said that, I’d still go ahead and frost it or have it with a chocolate fudge sauce (e.g. dark chocolate, butter, protein powder, hazelnut milk, sweetener) or with ice-cream, but than that would be true of a “full-fat” chocolate sponge cake as well. Good luck, YMMV!

    July 29, 2013 at 5:07 pm | Reply to this comment

  • Elaine Lamarre

    Yes, pumpkin puree is my preferred & here’s my favorite recipe:

    Pumpkin Puffins (Protein Muffins) – Microwave Directions
    1 Scoop Met Rx Vanilla Protein Powder
    1/8 tsp Baking Soda
    1/8 tsp Nutmeg
    1/8 tsp Ground Cloves
    1/2 tsp Cinnamon
    1/4 tsp Vanilla Extract
    1 Tablespoon Ground Flaxseed Meal
    1/4 Cup Pumpkin Puree

    – In a small cup or bowl Mix 1 T. Ground Flaxseed Meal with 3 T. Hot Water, set aside for 3 minutes while mixing other ingredients (This will create a “Flaxseed Egg”)
    – In microwavable bowl or large coffee mug mix dry ingredients until combined then Mix in wet ingredients in microwavable bowl / mug
    – Microwave for 3 minutes
    – Loosed Puffin from bowl / mug by scraping around the edge with a fork or knife – Eat like a Ninja!

    * Extra note: I have doubled the spices at times depending on what i want. Met Rx Protein Powder can be substituted with Sunwarrior & you can make a chocolate version by using Chocolate POW + some Cocoa Powder instead of spices.

    Nutrition – 1 Puffin: 150 Calories, 5g Fat, 15g Carbs (Sugar 5g, Fiber 9g), 28g Protein

    July 30, 2013 at 8:42 pm | Reply to this comment

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