:90 Second PROTEIN Whey Cake Recipe! (3g Fat/32g Protein)

Whey Protein Cake Recipe
Written by The Protein Chef

Not only just a delicious way to kill your sweet cravings, a fast one too! Watch me make a :90 second low fat, high protein whey cake!

Here is the recipe:

  • 1 Packet Sweetener
  • 1 Tablespoon Cocoa Powder (5g)
  • 1 1/2 Scoops Whey Protein (45g)
  • 6 Tablespoons Fat Free Cool Whip (27g)
  • 1 Teaspoon Cinnamon
  • 1 1/4 Servings Hungry Jack or any “Just Add Water” Pancake/Waffle Mix (55g)
  • 3-4 Ounces Water

Calories in the whole cake:

  • Calories: 379
  • Fat: 3g
  • Saturated Fat: 3g
  • Sodium: 732mg
  • Carbs: 56g
  • Fiber: 5g
  • Sugar: 18g
  • Protein: 32g

Mix all of your ingredients into one bowl. Pour mixed ingredients into microwavable-safe bowl after spraying it with non-stick cooking spray (must do this!). Microwave for :90-:110 depending on your microwave. Let cool. Top with cool whip. Devour!

  • Tip: Top it with EVERYTHING!

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.


  • I want to figure out a way to make this without the pre-made pancake mix. I am not as concerned with speed as really knowing what is in what I make. Not that I am a “clean” eater, I just like to know.

    • Jim! Off the top of my head…dry milk, some flour (I’d use oat), baking powder, salt…that might net you a similar result if you play around with it. You could also try Trader Joe’s or a similar store which will have a more “natural” mix if that’s something you’re interested in!

  • Just tried this recipe and it came out great! Tastes really good. I didn’t have FF cool whip, but I had a FF banana cream pie pudding cup so I used that instead Lol. I love the banana and chocolate flavor combination. Thanks!

  • Tried this recipe last night and it came out great. I skipped the PB because I didn’t want the additional fats and it was still great. Thanks Derek!!

  • this is sooo good!!! I felt guilty for eating something so good at night, but then I just realize it is all so healthy! thank you so much

  • I tried making this and it came out pretty dry and hard…. I tried to follow the recipe as close to yours as I could. I tried a Whole Wheat pancake mix if that matters. I feel like maybe it was done before the 90 seconds was up. Any suggestions?

    • If you think it was done before the :90 then it probably was. I’d say the biggest issue with this recipe is your microwave wattage…more power = less time. Shoot for :75 next time!

  • Hi Derek! your recipes are AWESOME!! they are making my life easier with my diets in cutting! now I have a problem, my microwave just broke and I have now only the oven! Can I use this recipe and use the oven? how many time? how many degrees? please help me 🙁

    • Hi carlos! I’ve never made this one in the oven but you could try it on 350 until it rises and see how it comes out. I would imagine it would be fine but you may need to tweak it a bit!

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