I don’t know about you guys, but my sweet tooth always hits suddenly and hard. Often times we don’t have a lot of sweets in the house, nor do I want a full tray of brownies tempting me for the next week. We all have cravings, but the key to handling them is being smart about it. When a sweet tooth hits, I turn to my much loved and appreciate dessert-in-a-pinch: the mug cake!

Five minutes, one mug and a pop in the microwave and you’re good to go with some delicious, sweet treats that won’t break the calorie bank and are packed with protein! These mug cakes are all made with a base of protein powder and are free of refined sugar, which make them a smart option when looking to get a sweet fix.

Whether you’re tired, just feeling lazy or really need to satisfy your sweet tooth, these mug cakes are sure to satisfy. The best part? Only one mug to wash and guilt-free enjoyment. I’ve rounded up a few of my favorite mug cakes below.

Chocolate Banana Protein Mug Cake with Nut Butter

Chocolate Banana Protein Mug Cake

Satisfy sweet cravings with this simple low sugar, high protein mug cake! Can be served as a dessert, snack or even a great breakfast option!
Servings 1 large mug


  • 1 scoop NOW Dutch Chocolate Whey Protein
  • 1 banana small and mashed
  • 1/4 tsp baking powder
  • 1/2 Tbsp unsweetened cocoa powder
  • 3 Tbsp egg white equivalent of one egg white
  • 2 Tbsp milk
  • 1 tsp sweetener (honey, agave, cane sugar) optional and to taste
  • nut butter
  • cocoa nibs


  • Spray a large mug with cooking spray.
  • Add all dry ingredients together in small bowl and mix well.
  • Add mashed banana, egg whites, milk and sweetener to dry ingredients and mix well. Add to mug.
  • Cook for 30 seconds in microwave and mix well. Cook an additional 30 seconds. If cake still appears wet, cook for 25-30 seconds increments until done.
  • Top with nut butter and cocoa nibs if desired.


Note: Cooking at a lower power (50%) yields a more gooey and tender cake. You will have to cook the mug cake longer. Keep an eye on cakes as they cook as they can expand a lot and overflow if mug is not large enough.

Cinnamon Roll Protein Mug Cake

Cinnamon Roll Mug Cake

Craving a yummy, gooey cinnamon roll, but don't feel like baking or ruining your diet? This simple mug cake will satisfy your craving in less than 5 minutes while providing a punch of protein!
Course Dessert
Servings 1 mug


  • 1 scoop vanilla protein powder equivalent of 31 to 37 grams
  • 1 Tbsp coconut flour
  • 1/2 tsp baking powder
  • 1/2 tsp cinnamon
  • 1/4 cup liquid egg whites equivalence to one egg
  • 1/2 tsp coconut oil melted
  • 3 Tbsp milk
  • 1/4 tsp vanilla extract
  • 1-2 tsp sweetener (agave, honey or maple syrup) to taste
  • coconut oil optional
  • cinnamon and granulated sweetener optional


  • Spray a large mug with cooking spray.
  • Mix all dry ingredients together well. Add in wet ingredients and mix well. Transfer to mug.
  • Microwave for 30 seconds and mix well. Continue cooking in 30 second increments until fully cooked.
  • Melt coconut oil on top and sprinkle with granulated cinnamon sweetener mix.

Protein is such an important part of your diet, especially if you are physically active. Muscle recovery and growth depend on protein for optimal function.* Supplementing your diet with a great protein powder after grueling workouts can make a world of difference in how quickly you recover and also assist you in muscle growth.*

For protein powders, our family relies on NOW® Sports protein powders. I love the high quality products that they produce and they have such a large variety depending on your diet needs and fitness goals. As I talked about before, their attention to precision, safety and high quality products is absolutely amazing. In our family, we use several different varieties of their powders as we all have different preferences and needs.

I currently use the Whey Protein Powder (Dutch chocolate is my favorite), my husband uses the NOW® Plant Protein Complex in Vanilla and for my children and baking purposes we most often use Grass-Fed Whey Protein Concentrate.

For those who are looking for vegetarian options or watching their cholesterol, Plant Protein Complex is a fabulous option! Plant Protein Complex is a non-GMO vegan protein blend made from Pea, Hemp and Quinoa sources. Each 1 scoop serving provides 22 grams of protein, and typically has about 3,900 mg of branched-chain amino acids and 1,800 mg of L-Arginine as well!

For supplementing our children’s diet, we love using the Grass-Fed Whey Protein Concentrate. Our youngest can be a super picky eater and both absolutely love smoothies (banana chocolate peanut butter is their favorite) & mug cakes, so we love to add a scoop of protein powder to help boost their nutrition and protein intake. NOW® Sports Grass-Fed Whey Protein is concentrated from pure milk collected exclusively from grass-fed cows that are pasture-raised without any synthetic growth hormones (rBGH), antibiotics, or pesticides. I love that its a more natural and wholesome protein option for our kids and that I don’t have to worry about any questionable ingredients.

Have you made mug cakes before? What’s your favorite healthier option to satisfy a sweet tooth?

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

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