The Best Microwave Protein Brownie
Sometimes quick is good, especially when your cravings hit! Today, we’re keeping it quick and making The Best Microwave Protein Brownie you’ll ever have! This gooey brownie recipe is made with just a few simple ingredients that you probably already have and comes in at under 200 calories for the entire thing!
Start this one by adding into a small mixing bowl 1/2 container which is 75 grams of your choice flavor Greek yogurt, 2 tablespoons of cocoa powder, 2 teaspoons of a sweetener (I’ve been using erythritol), 1 teaspoon of baking powder, 1 scoop of a chocolate protein powder, and 1 ounce of water.
Cocoa powder is a great way to add some chocolate flavor all while being packed with 2 grams of fiber per 10 calorie serving!
Mix all of those ingredients together until your mix is smooth.
Since we’re not using an egg or anything that needs to be cooked you could eat this as is. Think edible protein brownie batter…without the salmonella! Yes, it’s delicious.
If you don’t cave to eating it, take out a microwave or oven safe dish and coat it with some non-stick cooking spray.
Microwave Protein Brownie
Add your mix into your dish and throw it into the microwave for :40-:45 seconds.
Keep in mind that the most important part of this recipe is to not over microwave it or it’ll end up dry without the gooey brownie texture.
After :40-:45 seconds I like to give it a quick mix and microwave it again for an additional :20-:30 seconds.
Microwave time will be dependent on how powerful your microwave is so make sure to keep an eye on it!
Oven Baked Protein Brownie
For those of you who don’t have or hate using the microwave you can easily bake this in the oven on 350F/176C for around 15-20 minutes.
A good reference point for baking time? The thicker your brownie is, the more time it’ll take to cook.
To check if it’s done and still gooey you can stick a fork or toothpick inside of it.
Calories
While our microwave protein brownie is getting ready it’s time for the tip of the day!
Did you know that you can quickly calculate the total calories/energy in most items?
- Protein is 4 calories for every 1 gram
- Carbohydrates are 4 calories for every 1 gram
- Fat is 9 calories for every 1 gram
- Alcohol is 7 calories for every 1 gram
Although this isn’t always 100% accurate, it’s the easiest and a great reference point to building rapport with brands you may be unfamiliar with.
If the total calories end up being off a ton you might want to reconsider what you’re actually eating!
Microwave Brownie Tips
- Mix and match your flavors for endless variations. Red velvet Greek yogurt with chocolate protein powder, vanilla Greek yogurt with a salted chocolate caramel protein powder, banana Greek yogurt with chocolate peanut butter protein powder, and so on.
- Using a protein powder that’s mostly just protein without the fillers will net you the best result!
Still craving brownies? Try our Fudge Brownie Protein Bars next!
The Best Microwave Protein Brownie
What We Used
- Oven
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Ingredients
- ½ Container Greek Yogurt - Your Choice Flavor
- 2 Tablespoons Cocoa Powder
- 2 Teaspoons Sweetener - I like Erythritol
- 1 Teaspoon Baking Powder
- 1 Scoop Protein Powder
- 1 Ounce Water
Instructions
- Mix all of your ingredients together until smooth
- Pour your mix into a microwave or oven safe dish coated with non-stick cooking spray
- Microwave for :40-:45 seconds
- Give your brownie a quick mix
- Microwave again for an additional :20-:30 seconds depending on how powerful your microwave is (keep an eye on it and make sure not to microwave it for too long or it won't be gooey!)
- Alternatively you can bake it in the oven on 350F/176C for around 15-20 minutes
Video
Notes
- Calories: 199
- Fat: 3g
- Saturated Fat: 1.5g
- Sodium: 525mg
- Carbs: 16g
- Fiber: 3g
- Sugar: 3g
- Protein: 27g
- Red Velvet Greek Yogurt + Chocolate Protein Powder
- Vanilla Greek Yogurt + Salted Chocolate Caramel Protein Powder
- Banana Greek Yogurt + Chocolate Peanut Butter Protein Powder
Nutrition
42 Comments
Leave a Comment
This recipe has CHANGED MY LIFE!
I am a big sucker for chocolate cravings and they always seem to get me when I’m least expecting them. This evening I came home after a long night at the barn, I was extremely tired and hungry and that’s always a dangerous situation. I was so desperately craving brownies, it was scary, and I did ally give into any gas station brownie I can get my hands on.
Well, not tonight!
The last two nights I had made your protein tuna Mac and then the next night changed it up with chicken. Last week I did the cottage cheese pasta but husband isn’t a big cottage cheese, prefers yogurt which we always have on hand. Anyways. It gave me hope about delicious protein macro meals and why not a brownie.
While parked at the gas station, I googled “protein mug brownie.” I found a couple that needed coconut flour and some other ingredients I don’t have on hand, I kept looking. Lo and behold, your site popped up! I couldn’t believe it! I even felt dumb for not looking in the first place as you’ve already changed our macro game this past week.
Sure enough, I had all the ingredients; easy peasy. I had no idea what would happen but I was willing and desperate.
It absolutely satisfied every single chocolate brownie craving I had and not only that, it was literally made with protein powder and my favorite food, yogurt! It’s not only good for my gut, it’s got cocoa powder which is good for the mind l, muscles, body and immune system. It was just… perfection! I will be making this and variations of these for the rest of my life, no guilt, no shame. Full of excitement and if anything I feel amazing because it also has PROTEIN and loads of it.
What a treat!
Thank YOU!!
Thank YOU for this amazing comment/feedback!!! So glad you liked it.
Did you just drizzle regular chocolate sauce on top in your video? If so, is it counted in the macros?
Sugar free and no, none of the toppings are typically included unless they’re listed.
Thank you for this quick and easy recipes
I was skeptical about trying it at first but to my surprise it tastes fantastic and a must try for those chasing a high protein low calorie sweet treat!
I substituted the greek yogurt for coconut (it’s all I had available at the time) used monk fruit sweetener and a pea protein. I will be making it time and time again!
Has anyone done it without the microwave? Don’t have one.
Absolutely fantastic! Just like a gooey chocolate pudding!
Definitively the best microwave brownie I’ve ever have! Thanks Chef!!
Appreciate you! Glad you liked it.
I am making a larger quantity of this (thanks for the recipe btw, getting a lot creative with the recipes – and so far in my experience I found that the result of microwaving this can’t beat the oven!), thus using 3x of each ingredients…
P.S.: Strawberry slices as topping works lovely
P.P.S.: Sometimes I love eating it as a pudding by omitting the baking powder and adding gums such as xanthan gum and pectin and refrigerating it. Lovely.§
Can it be refrigerated or left in cabinets? If so for how long do you think? Thanks, From a loving consumer
And could the fudge, unmicrowaved, last refrigerated or in cabinets?
The batter? I’d keep it in the fridge.
I’d definitely keep it in the fridge though I’m unsure of how long it’ll last as I eat it at the time of making it. Sorry I can’t be of more help here!
Is there anyway the protein powder could be substituted for pbfit or excluded all together?
For the same macros? Not likely…
Here’s a curveball, what about using cottage cheese if you don’t have yogurt?
It should work though I’d do my best to get the cottage cheese “smooth”.
There is an identical recipe using cottage cheese
Can you use plain nonfat greek yogurt instead of a flavored one?
Absolutely Miki!
Does this work without a sweetener?
Absolutely, as long as your protein powder is sweet enough for you!
I make this at least once a week, sometimes once a day. It’s the best I’ve personally found by far, not complicated and better than any protein bar. Even the macros are better.
Love it Zackary! Thanks for the awesome feedback.
Can you substitute casein for the whey? Would it still work?
Absolutely!
Not sure if I had the proportions on this right — how many grams is a scoop of protein powder? It floofed up massively in the microwave (think I’ll halve the baking powder in future attempts!) but there was still quite a bit of liquid in the bowl even after a full minute and a half.
30g per scoop. Did you use a big enough dish? The culprit could also be your protein depending on what’s in it.
Heavenly … second time round though.
Microwaved at 40sec and then 30sec. I landed up with dry cake. Tossed it. And tried again on 25sec, stirred and then 20sec. And it is devine so yes do not overcook this one. Made mine with half dutch and half normal cocoa making it a rich chocolaty gooey brownie. This is a must try receipe.
Approximately how many ounces for the Greek yogurt?
Which specific protein powder, without the fillers, do you use? Optimum nutrition has a lot of fillers, so I am curious. Thanks!
I have some that I get direct from the farm (I’ve sold it in the past). Isopure makes one as well!
Does the protein powder need to be whey or can say a veggie-based protein powder work?
I’ve had success with both pea and hemp protein for this one!
Can you use skyr yogurt instead?
Absolutely, I love that stuff!
hey just wanted to know the exact grams for each ingredient. I’m not used to US measuring and want to try ur recipe
You can now get the weight of every ingredient by hitting “Metric” on the ingredients list. Hope this helps!
Has anyone used this recipe with cookies and cream protein powder??
Thanks for all the great recipes. I’m always looking for alternative ways to make delicious pastry, this will definitely one that I’ll try to prepare.
Hope you like it Jimmy!