Microwave Protein Soufflé with Frosting

1 Soufflé422 cals

Are you craving dessert on your diet? Don’t worry, healthy homemade soufflé without eggs is here! This eggless Microwave Protein Soufflé is great for almost any diet, topped with a protein frosting, and guaranteed to beat those cravings.

The first thing you’ll need for this one is a microwave safe bowl. Your bowl should be big enough to fit all of your ingredients in and have some room left for rising.

Protein Soufflé

Add right into your microwavable bowl 1 scoop of your choice flavor (I like vanilla or chocolate) protein powder, 2 tablespoons of cocoa powder, 1 tablespoon of chia seeds, 1/2 teaspoon of ground cinnamon, 1/4 teaspoon of vanilla extract, 1 packet of your choice sweetener, 2 tablespoons of peanut butter, and 1/2 cup of unsweetened milk substitute or fat free milk.

Did you know that cocoa powder has no sugar in it and 2 grams of fiber for every 10 calories?

Mix all of those ingredients together. Your microwave protein soufflé mix should be smooth before microwaving.

Microwave your soufflé for :20-:30 seconds, mix everything around, and put it back into the microwave for :20-:30 seconds. Repeat these steps until your soufflé looks done.

Keep in mind here that your microwave times may be different depending on how powerful your microwave is.

Chia seeds are a great source of healthy fats and fiber with 5 grams for every 60 calories!

Protein Frosting

Make a healthy homemade frosting for your soufflé by taking out a small mixing bowl.

Add right into your bowl 1/2 scoop of a vanilla protein powder, 1 optional packet of your choice sweetener, 1/4 teaspoon of vanilla extract, and enough plain Greek yogurt to reach your desired consistency (usually around 2 tablespoons for me).

Easily switch up your protein frosting flavor by mixing and matching your protein powder and Greek yogurt flavors!

Mix everything together until you have your frosting and top your microwave protein soufflé.

How about a Microwave Cheesecake next?

Microwave Protein Soufflé Recipe

Microwave Protein Soufflé with Frosting

Zap your unhealthy chocolate cravings away in minutes with this Microwave Protein Soufflé recipe topped with healthy protein frosting!
5 from 2 votes
Print Pin Rate Save Recipe
Prep Time: 2 minutes
Cook Time: 2 minutes
Total Time: 4 minutes
Course: Dessert
Cuisine: American
Keyword: healthy, microwave, protein, soufflé
Servings: 1 Soufflé
Calories: 422kcal
Cost: $1.50

The Protein Chef is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.


Microwave Soufflé

  • 1 Scoop Protein Powder - Chocolate
  • ½ Teaspoon Ground Cinnamon
  • 1 Packet Sweetener
  • 1 Tablespoon Chia Seeds
  • 2 Tablespoons Cocoa Powder
  • 2 Tablespoons Peanut Butter
  • 4 Ounces Milk Substitute - or Milk

Protein Frosting

  • ½ Scoop Protein Powder - Vanilla
  • ¼ Teaspoon Vanilla Extract
  • 2-4 Tablespoons Greek Yogurt - Fat Free
  • 1 Packet Sweetener - *Optional


Microwave Soufflé

  • Mix all of your ingredients together in a microwavable safe bowl
  • Microwave for :20-:30 seconds
  • Mix
  • Repeat until the soufflé has turned into a cake (make sure to keep taking it out and mixing it around or else the edges will burn and the middle will remain liquid)

Protein Frosting

  • Mix everything together in a bowl
  • Keep adding Greek Yogurt until you reach your desired consistency



Calories in the Protein Souffle:
  • Calories: 422
  • Fat: 22g
  • Saturated Fat: 6g
  • Sodium: 620mg
  • Carbs: 20g
  • Fiber: 11g
  • Sugar: 4g
  • Protein: 36g
Calories in the Quick Protein Frosting:
  • Calories: 78
  • Fat: 0g
  • Saturated Fat: 0g
  • Sodium: mg
  • Carbs: 2g
  • Fiber: 0g
  • Sugar: 2g
  • Protein: 17g


Calories: 422kcal | Carbohydrates: 20g | Protein: 36g | Fat: 22g | Saturated Fat: 6g | Sodium: 620mg | Fiber: 11g | Sugar: 4g


  1. Scott on August 5, 2020 at 11:46 pm

    5 stars
    This is easily one of my favourite recipes of yours Derek. I make it at least once a week. Super tasty, filling and healthy – what more could you want?

    • Derek Howes on August 6, 2020 at 8:56 am

      Thank you Scott! You’ve inspired me to make for dessert today!

  2. Adam McGee on July 28, 2014 at 12:00 am

    How do you come up with this $h!t? Your a damn genius Derek, this is awesome!!!

  3. kimi on November 5, 2013 at 12:00 am

    Love this recipe! I didn’t have cocoa powder so swapped with Dark chocolate 85% Cocoa, yummy! 🙂

    • Derek Howes on November 5, 2013 at 12:00 am

      Thanks a lot Kimi! Glad you liked it 🙂

  4. Taylor R on August 15, 2013 at 12:00 am

    Oh wow I made this as a late night ‘cheat’ and it is SO GOOD! I didn’t think it would get this cakey without egg whites or baking powder or something.. Shows what I know! 😉 I was so satisfied I only ate half! Love your recipes 🙂

    • Derek Howes on August 15, 2013 at 12:00 am

      Thanks Taylor! So glad you liked it. 🙂

  5. Kate on June 11, 2013 at 12:00 am

    Just made this and was so tasty.. solved my chocolate cravings instantly!! tweaked it a little by substituting the coconut milk for oat milk.. and chopped the tablespoons of peanut butter and cocoa in half. still was AMAZING a fair few less calories. 10 / 10 THANKS

Leave a Comment

Recipe Rating

Meal Prep

Read these