1 minute protein brownie in a mug

Are you a chocolate lover? You have to make this 1 minute protein brownie in a mug! Only 7 ingredients are all you need to make this healthier dessert recipe with almost 30 grams of protein.

If you’re like me, it’s hard to resist a sweet tooth after dinner. I usually keep the freezer stocked with healthier treats like protein balls or healthy cookie dough bites.

But when my stash is gone – this 1 minute protein brownie in a mug is my passion!

I’ve seen a lot of mug dessert recipes on my Instagram, but it took me too long to finally try them. After trying a few variations of this brownie recipe – I’m a big fan of cupcakes now! (The ultimate small-batch dessert option.)

I love that there are very few dishes and I can enjoy a protein dessert in less than 5 minutes.

Because you’ll love this recipe

• A healthier dessert option that’s packed with satisfying protein while also satisfying your sweet tooth. You could even make it a breakfast option since it’s basically baked oats in a mug.
• Who doesn’t love a warm brownie straight from the oven? This protein brownie in a mug has all the same vibes – but can be whipped up in less than 5 minutes with no egg or baking powder required.
• This brownie is easily customizable so you can make variations to suit your diet as it can be made gluten-free, dairy-free, egg-free and vegan. You can also add different mix-ins like peanut butter or white chocolate chips.
• If you need a lower calorie brownie dessert, just divide the batter into 2 cups instead of one.

Ingredients for Brownies in a Cup

All you need are a few basic pantry ingredients to make this simple one-serving microwave protein brownie.

• Oatmeal: We use oat flour instead of all-purpose flour in these healthier brownies. It’s still delicious, but it also provides some fiber. Make your own oat flour by blending rolled oats in a high-speed blender until finely ground like flour (usually takes about 30 seconds to 1 minute in my Vitamix.)
• Milk: We like to use almond milk, but you can use any milk of your choice for this brownie in a mug.
• Protein powder: when testing this recipe, I used a plant-based protein powder and it worked really well, but you can use any protein powder you prefer, such as whey protein. Vanilla protein powder was all I had on hand, but for an extra chocolate brownie, use chocolate protein powder.
• Cocoa powder: you can also use cocoa powder. It adds chocolate flavor to this easy healthy brownie recipe.
• Pure Maple Syrup: I like to use maple syrup to sweeten healthier desserts like this one.
• Chocolate Chips: You can skip the chocolate chips, but they’re a delicious addition as they melt in the microwave, so every bite of the brownie has melted chocolate. Instead of chocolate chips, you can also use chopped dark chocolate pieces.
• Salt: tap into the delicious sweet-salty flavor combination by topping your brownie with a sprinkle of sea salt.

Variations

Add peanut butter: Drizzle ½ tablespoon of creamy peanut butter into the batter or just spoon it over the batter in the mug before cooking. You could also use PB2 instead of protein powder for a chocolate peanut butter brownie. Don’t like peanut butter? Try it with almond butter instead.

Change the flour: For a lower carb (but higher protein) version, use almond flour instead of oat flour for this healthy dessert.

Use a sugar-free sweetener: you can use a sugar-free sweetener like monkfruit instead of maple syrup for these healthy protein brownies.

Fudgy Brownies: For a richer, shinier brownie, use almond flour instead of oat flour, just 3 tablespoons of milk, and 1 tablespoon of melted coconut oil or olive oil. The healthy fat in the flour and almond oil add richness and a smooth texture to this protein brownie recipe.

How to make a high protein brownie in a mug

These healthy, high-protein brownies are easy to assemble in just a few steps.

Mix the dough: Mix together the dry ingredients (flour, protein powder, cocoa powder and salt) with the milk and maple syrup in a small bowl or directly in your mug until a thick brownie batter forms. (You can also add ¼ teaspoon vanilla extract to the batter if you like.) Top with chocolate chips.

Microwave: microwave for 45 seconds to 1 minute. The brownie is ready when the center is slightly soft and the edges spring back when pressed. Sprinkle with sea salt to serve (if desired). For a delicious treat, top with some whipped cream or ice cream.

More protein desserts

Got a sweet tooth but trying to make healthier choices? Try one of these other healthy desserts!