Banana Protein Muffin a Mug

A light and fluffy banana mug cake. A banana muffin made with oats, banana, rice protein powder and optional egg depending on your dietary preferences! A delicious healthy sweet treat!

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I’ve made quite a few mug cakes in my time and usually I go for the gooey chocolate fudgy kind but this light fluffy muffin like cake is just perfect! The banana sweetens it beautifully and also ensures it’s super moist without being at all gooey. It’s more of a muffin than a fudgy cake, a delicious healthy snack any time of the day but notably post workout or as a final snack before sleeps!

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Of course if you’re a regular visitor you will know that I was once vegan and now spend my days eating meat and eggs but I like a challenge… so with Pulsin sponsoring in Vegan January as an ambassador I wanted to ensure all my January recipes fit in with their theme for the month. I made use of their brown rice protein powder which is just awesome for cooking with. So far I’ve made pancakes and protein balls… I have plans to whip up a couple of more things before the month is out. It’s also just a great alternative protein addition to my diet as although I’m fine with whey I don’t like to depend on just one option. When you make whey protein mug cakes or pancakes they have a tendency to dry out unless you add a heck of a lot more moisture be it from nut butter, sweet potato, pumpkin puree or banana.

This mug cake is the perfect balance of protein and fast releasing carbohydrates post workout. It’s also a great way to help the body to produce tryptophan at night which can help you sleep…hence making it an ideal evening snack!

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With so many people on a health kick you need to create meals and snacks that will leave your body feeling nourished as well as satisfying the tastebuds if you want it to be sustainable. No quick fix, it’s long term healthy changes we all need to make. There is always room for improvement.

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This mug cake is of course a little fluffier and stands taller when the egg white is used but it is equally as delicious and possibly more banana bread like when you make the egg free vegan friendly version. You could jazz it up even more with some of Pulsin’s dairy free and no sugar added chocolate chips… or make one of the recommended icings!!! Blueberries would also be a delicious addition or even some chopped walnuts; the possibilities are endless!

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What’s your preference when it comes to mug cakes? Gooey and fudgy or muffin like? I like both just at different times! Variety is the spice of life!

Banana Rice Protein Mug Cake

by Michelle Hunt

Prep Time: 2 minutes

Cook Time: 1 minute 30 seconds

Keywords: microwave breakfast snack gluten-free nut-free paleo soy-free vegan banana

Ingredients (Serves 1)

  • 1/2 a medium super ripe banana (approx. 75g)
  • 15g (2 tbsp) Pulsin Brown Rice Protein
  • 15g (2 tbsp) gluten free oat flour
  • 1/4 cup (60ml) egg white or 1/4 cup (60ml) unsweetened almond milk
  • 1/2 tsp baking powder
  • Pinch of cinnamon
  • 1/4 tsp vanilla powder or pure vanilla extract

Icing

Instructions

Mash banana until almost smooth. Mix with egg white or almond milk. If you’re finding it hard to create a smooth mix just blend with a hand blender in a jug.

Add the rest of ingredients to the wet mixture.

Lightly grease a mug or deep cup or ramekin with about 1/4 of a tsp of coconut oil.

Pour the batter into the mug and cook in the microwave on high for 1 minute 30 seconds. If it starts rising up over the mug just stop the microwave for a second and restart…keep a close eye on it! You’ll know to use a deeper dish the next time.

Mix together whey protein and stevia or cashew butter and stevia for the dairy-free option in a small ramekin until perfectly smooth.

Tip the mug cake out onto a plate and top with icing. Alternative you can pour the icing in on top of the cake and eat out of the dish. BE CAREFUL not to burn your mouth!

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