300 Calorie Microwave PROTEIN Cake Recipe (High Fiber/Mug Cake)

300 Calorie Microwave Protein Cake Recipe
Written by The Protein Chef

Have you ever wanted to “nuke” your sweet tooth? Well here’s your chance with this 300 Calorie Microwave Protein Cake Recipe! Delicious, full of fiber, and high in protein!

Here is the recipe:

  • 1 Scoop (30g) Chocolate Protein Powder (or Vanilla if you want a Vanilla cake)
  • 2 Tablespoons (14g) Coconut Flour
  • 1/2 Teaspoon Ground Cinnamon
  • 3 Tablespoons (46g) Liquid Egg Whites (1 Large Egg White)
  • 1/2 Tablespoon (10.5g) Honey
  • 1 Ounce Sugar Free Vanilla Coconut Milk (or Regular Milk/Other Milk Substitute)
  • 1 Teaspoon Vanilla Extract
  • 1/3 Teaspoon Baking Powder
  • 1 Tablespoon Sweetener (Optional)
  • 1/2 Banana (Mashed)

Calories in the WHOLE cake:

  • Calories: 320
  • Fat: 4g
  • Saturated Fat: 2g
  • Sodium: 291mg
  • Carbs: 35g
  • Fiber: 7g
  • Sugar: 21g
  • Protein: 36g

Combine all of your ingredients into a large microwavable bowl aside from your Banana. Mash up your Banana with a spoon/fork in a separate bowl. Mix together your ingredients in the large bowl while adding in your mashed Banana. Microwave for 90-110 seconds (depending on how powerful your microwave is. Top with whatever you want! Enjoy!


  • Top it with some peanut butter for some extra fats, whipped cream, banana slices, and sugar free chocolate chips!

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About the author

The Protein Chef

Derek Howes is a personal trainer and chef with over a decade of experience in the gym and kitchen. Derek, who is also known as The Protein Chef on his blog and YouTube channel shows his viewers every week that food doesn’t need to be boring or repetitive, it’s all about balance, moderation, and having the knowledge to change things up. His recipes which have been featured in the news, magazines, and on TV are cheap, quick, AND delicious! His motto in life is “everything in moderation” and is without question the most important habit he follows.


    • Using oat flour or any flour instead of the coconut flour will work just fine. You’re actually able to make this recipe without the flour, I’ve done it many times. I also don’t put any banana or honey in it but sometimes I’ll put in plain fat-free greek yogurt or unsweetened applesauce to make it moist.
      I usually do this:

      1 scoop unflavoured protein powder
      1 Tbps unsweetened cocoa powder (you could just use chocolate flavoured protein powder if you have it – or any flavour you want)
      1/4-1/2 tsp cinnamon
      1/4 baking powder
      2-3 tsp sweetener
      1/4-1/2 tsp vanilla extract
      2 Tbps water or milk/substitute
      1 egg white (3-4 Tbps)
      1 Tbps unsweetened applesauce

  • This cake turned out wonderful. I recommend using a deep dish because this cake will GROW in the microwave. I topped it with peanut butter.

  • Thanks for this recipe! I’m always on the hunt for healthy, easy single serving desserts. I live alone, so I try not to make regular-sized cakes, or else I’ll end up pigging out!

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