Microwave Protein Mug Cake (7 Flavors)

Notes from the kitchen

Flavor variations — each total is for the full mug: Base / Plain — 225 cal · 33g protein · 19g carbs · 2g fat (use 15g water) Vanilla — 228 cal · 33g protein · 19g carbs · 2g fat (15g water) Chocolate — 240 cal · 34g protein · 22g carbs · 3g fat (18–20g water) Cinnamon Roll — 232 cal · 33g protein · 20g carbs · 2g fat (15g water) Blueberry Muffin — 245 cal · 33g protein · 24g carbs · 2g fat (10–12g water; berries release moisture) Mocha — 242 cal · 34g protein · 23g carbs · 3g fat (18–20g water) Pumpkin Spice — 238 cal · 34g protein · 22g carbs · 2g fat (10g water; purée brings its own) PB&J — 281 cal · 36g protein · 28g carbs · 3g fat (18g water) Tips: Cook 90–120 seconds depending on your microwave. The cake is done when the top is set and springy — not glossy. Slight underbake gives a fudgier center. Overbake turns it into a hockey puck. Start at 90 seconds and add 10–15 second bursts if needed. Wet flavors (blueberry, pumpkin) need less water. Dry flavors (cocoa, espresso) need more. Any unflavored, vanilla, or chocolate whey/casein blend works. If your powder is already sweet, you can cut the honey or skip it. Egg whites can be from a liquid carton or a separated fresh egg. Displayed macros are for the base recipe. Flavor add-ins (PB&J, blueberry, pumpkin, mocha, cinnamon roll) change the calorie and carb counts. Recalculate against the specific add-ins you use, especially if the variation includes nut butter, fresh fruit, or sweetened toppings. Protein powder brand also matters — the base assumes a ~120-calorie scoop with ~24g protein. Adjust if your scoop runs higher or lower.