Caramel Protein Mini Mug Cake

I usually like making mug cakes using bowls, but sometimes you just need a small mug cake to accompany other things.



  • 30g vanilla nutriwhey (Rose10 = 10% off NFSports)
  • 7g coconut flour
  • 20g pumpkin puree
  • 30g liquid egg whites
  • Stevia drops
  • 1/2tsp baking powder
  • 1/4tsp caramel extract

Microwave in a greased mug for 1:00. Super dee duper simple!


Chocolate PB Cup Protein Mug Cake

Can you tell that when I go home I just bring a bag of protein powder with me and call it a day? #Repetitiveflavors, oops.



  • 40g oat flour
  • 14g coconut flour
  • 14g Chocolate PB Cup True Nutrition Protein Powder
  • 46g liquid egg whites
  • 1/4 cup unsweetened vanilla almond milk
  • Stevia
  • 1/2tsp baking powder
  • 1/4tsp cream cheese emulsion (optional)

Mix all of your ingredients, then place in a greased mug/bowl (I used a bowl). Microwave for 2-2.5 minutes, or until cooked through.

Macros: 306 calories, 34g carbs, 6g fat, 27g protein, 9g fiber

Chocolate Chip Strawberry Cheesecake Protein Bowl Cake

Bowl cakes > mug cakes. Because they’re bigger. It’s gotta be science or something. The bigger, the better. (…okay, maybe that was too much).



  • 40g oat flour
  • 14g coconut flour
  • 18g Strawberry Cheesecake True Nutrition protein powder
  • 1/4 cup unsweetened original almond milk
  • 56g liquid egg whites
  • 1/2tsp baking powder
  • 1/4tsp vanilla extract
  • Stevia
  • 1.5tbs milk chocolate chips (I used Nestle Tollhouse brand


Mix all of the ingredients (except chocolate chips) until well combined. Fold in the chocolate chips. Place in a greased (with non-stick spray) bowl (Note: you can use a mug, but it better be a biiiiig mug). Microwave for 2:00-2:30. This baby grows.

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I topped mine with some creamy Jif peanut butter.

Macros (all ingredients listed): 431 calories, 48g carbs, 12g fat, 33g protein, 9g fiber

Raspberry Butterscotch Protein Mug Cake

Mug cakes are so quick and easy– and they pair so well with ice cream! The combination of the warm cake + cold, creamy ice cream is a tastebud partay!



  • 29g Vanilla whey (~3/4 scoop– I used NutriForce Sports. Don’t forget Rose10 gets you 10% off on their Muscle & Strength page)
  • 15g whole wheat flour (1/2 serving)
  • 46g liquid egg whites (or 1 large egg white)
  • 30g unsweetened applesauce
  • 1/2tsp baking powder
  • Stevia
  • Dash of cinnamon
  • 1/4 tsp butterscotch extract (from iHerbKNN401 gets you up to $10 off your order!)
  • 1/4tsp raspberry bakery emulsion

Mix the ingredients in a bowl. Then transfer the mix to a greased (with nonstick cooking spray) mug. Microwave for 1:00-1:30. I watched the mug cake cook and noticed it puffed up a lot, so make sure it doesn’t spill out of your mug! I paired mine flawlessly with 2 kinds of ice cream, cereal (for crunch), and peanut butter.