Chocolate Protein Mug Cake II

Gooey fudgy chocolate protein mug cake!

Fudgy Flourless Protein Mug Cake (10) title Fudgy Flourless Protein Mug Cake (8)

I’m a mug cake fan…but I’ve had a fair few mishaps in my time. When it comes to protein mug cakes it’s so darn easy to overcook them and just end up with a rubbery tasteless mound that resembles something more comparable to shoe leather than a soft gooey fudgy cake.

Fudgy Flourless Protein Mug Cake (1) Fudgy Flourless Protein Mug Cake (3)

I was on a mission to create a mug cake with no flour, not even coconut flour, whey protein based but of course. I made five mug cakes last week…the one before you was number five, it’s predecessor having been consumed the night before when I hit the nail on the head with the recipe.

The cauliflower is key to this one! It’s keeps it moist and umptious, provides structure as well as a tummy loving hunger satisfying fibre and volume.

Fudgy Flourless Protein Mug Cake (5) Fudgy Flourless Protein Mug Cake (7)

I wanted to keep it low carb, hence the cauliflower, but you could sub it with banana puree, the same amount or even sweet potato or pureed pumpkin!

The cauliflower can’t be detected AT ALL in the final product, where as the other options add a bit more to the taste. The chocolate shines through perfectly, sweetened with stevia and vanilla, I opted for adding some espresso powder to enhance the chocolate loveliness.

Fudgy Flourless Protein Mug Cake (9) Fudgy Flourless Protein Mug Cake (13)

I made use of Pulsin’s whey protein concentrate for a change with this one. Their whey protein isolate is my go to daily staple but I like to switch if up a bit every now and then. I find the concentrate more filling and when used in smoothies just a little thicker. Either will work in this recipe.

Fudgy Flourless Protein Mug Cake (14) Fudgy Flourless Protein Mug Cake (16) Fudgy Flourless Protein Mug Cake (17)

Of course I went with chocolate for this mug cake though admittedly I did momentarily consider making a banana nut version…but chocolate ALWAYS wins. The only exception being ice cream where I tend to favour the more subtle flavour of vanilla.

As an alternative pre or post workout snack, evening snack or breakfast chocolate craving satisfier, this mug cake offers ample protein, moderate fat and it’s pretty darn low carb seen as it’s sweetened with stevia.

Go on give it a go and let me know how you get on! I’d love to hear about your creations! 

Fudgy Chocolate Protein Mug Cake II

by Michelle Hunt

Prep Time: 5 minutes

Cook Time: 60 – 90 seconds

Keywords: microwave dessert snack breakfast gluten-free grain free low-carb low-sodium paleo nut-free soy-free sugar-free vegetarian almond milk whey protein

Ingredients (Serves 1)

  • 3- 4 tbsp cooked cauliflower rice (approx. 60g)
  • 1 tsp (5g) coconut oil, melted
  • 1/4 cup (60ml) egg whites or 1 large egg
  • 1/4 cup (60ml) almond milk
  • 1/2 tsp baking powder
  • 2 tbsp (15g) raw cacao powder
  • 1/4 – 1/2 tsp vanilla powder or vanilla extract
  • 1/4 tsp ground espresso (optional)
  • 2 tbsp (20g) whey protein concentrate
  • 10 -15 drops liquid stevia
  • Cashew butter, cacao nibs, rose petals…to serve!


Blend together egg whites or egg with cooked cauliflower rice (hot or cold it doesn’t matter), almond milk and stevia. Add vanilla extract if using.

Mix together cacao powder, baking powder, whey protein and vanilla powder if using.

Add wet ingredients to dry and mix well to combine. The easiest option is to blend this mixture in a jug with a hand blender for a few seconds to ensure it’s nice and smooth. You could also blend it in a mini chopper, food processor or Ninja Bullet!

Place melted coconut oil in a large mug or small microwave safe bowl. Rub the coconut oil right the way around the inside of the cup or bowl and pour off excess into cake mixture. Stir to incorporate before pouring into the bowl or mug.

Place into the microwave for 90 – 120 seconds (11/2 -2 minutes) depending on desired level of doneness. I usually cook mine for 90 seconds. It will also depend upon the strength of your microwave.

You can serve it in the mug or bowl or gently tip out onto a plate and top with toppings. If you slightly undercook it you will be left with a little “chocolate sauce” at the bottom to drizzle over the top!

Best served immediately.

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  1. Hi Shel, I just got around to trying this recipe and must say it was utterly delicious! I topped mine with hazelnut butter and Greek yogurt…thought I was in heaven! Thanks a million for sharing the recipe.
    Just to mention, I just used raw riced cauliflower and it turned out fine. In fact, when I use cauliflower rice in pizza, bread, muffins, etc, I don’t bother pre-cooking it anymore. I just make sure to blend the raw cauliflower well and the results always turn out fine. In fact I think it may be better as the cauliflower doesn’t get soggy and you don’t have to worry about removing excess moisture… plus it’s one step less to worry about!