The Best Microwave Protein Brownie

1 Brownie199 cals

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.


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

  1. 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. 
  2. 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 Recipe

The Best Microwave Protein Brownie

Satisfy those chocolate cravings with The Best Microwave Protein Brownie recipe you'll ever have! Gooey and made with simple ingredients.
4.74 from 45 votes
Print Pin Rate Save Recipe
Prep Time: 1 minute
Cook Time: 1 minute
Total Time: 2 minutes
Course: Dessert
Cuisine: American
Keyword: microwave, microwave brownie, protein brownie
Servings: 1 Brownie
Calories: 199kcal
Cost: $.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 and affiliated sites.


  • 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


  • 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



Calories Per Protein Brownie:
  • Calories: 199
  • Fat: 3g
  • Saturated Fat: 1.5g
  • Sodium: 525mg
  • Carbs: 16g
  • Fiber: 3g
  • Sugar: 3g
  • Protein: 27g
  1. Red Velvet Greek Yogurt + Chocolate Protein Powder
  2. Vanilla Greek Yogurt + Salted Chocolate Caramel Protein Powder
  3. Banana Greek Yogurt + Chocolate Peanut Butter Protein Powder
and MORE!


Calories: 199kcal | Carbohydrates: 16g | Protein: 27g | Fat: 3g | Saturated Fat: 1.5g | Sodium: 525mg | Fiber: 3g | Sugar: 3g


  1. Chon on April 17, 2024 at 5:50 am

    5 stars
    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!

  2. Lu on August 14, 2023 at 8:02 pm

    5 stars
    Has anyone done it without the microwave? Don’t have one.

  3. Merilyn on August 9, 2023 at 4:30 am

    5 stars
    Absolutely fantastic! Just like a gooey chocolate pudding!

  4. Maxime G. on July 26, 2023 at 4:11 pm

    5 stars
    Definitively the best microwave brownie I’ve ever have! Thanks Chef!!

    • Derek Howes on July 27, 2023 at 5:12 pm

      Appreciate you! Glad you liked it.

  5. Jaylon Flores on May 24, 2023 at 11:53 pm

    Can it be refrigerated or left in cabinets? If so for how long do you think? Thanks, From a loving consumer

    • Jaylon Flores on May 24, 2023 at 11:55 pm

      And could the fudge, unmicrowaved, last refrigerated or in cabinets?

      • Derek Howes on June 28, 2023 at 11:54 am

        The batter? I’d keep it in the fridge.

    • Derek Howes on June 28, 2023 at 11:52 am

      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!

  6. Paul on April 23, 2023 at 9:15 am

    Is there anyway the protein powder could be substituted for pbfit or excluded all together?

    • Derek Howes on May 10, 2023 at 7:05 pm

      For the same macros? Not likely…

  7. Audrey on March 2, 2023 at 4:38 pm

    Here’s a curveball, what about using cottage cheese if you don’t have yogurt?

    • Derek Howes on March 11, 2023 at 10:19 am

      It should work though I’d do my best to get the cottage cheese “smooth”.

  8. Miki on February 8, 2023 at 8:49 am

    Can you use plain nonfat greek yogurt instead of a flavored one?

  9. Adham Bassal on February 2, 2023 at 11:13 am

    4 stars
    Does this work without a sweetener?

    • Derek Howes on February 2, 2023 at 6:18 pm

      Absolutely, as long as your protein powder is sweet enough for you!

  10. Zackary on September 21, 2022 at 12:46 am

    5 stars
    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.

    • Derek Howes on October 3, 2022 at 12:52 pm

      Love it Zackary! Thanks for the awesome feedback.

  11. Joey on August 25, 2022 at 12:49 pm

    5 stars
    Can you substitute casein for the whey? Would it still work?

  12. Rae on August 20, 2022 at 4:37 pm

    4 stars
    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.

    • Derek Howes on August 23, 2022 at 1:00 pm

      30g per scoop. Did you use a big enough dish? The culprit could also be your protein depending on what’s in it.

      • Michelle on September 11, 2022 at 6:46 pm

        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.

    • Lindsay on June 13, 2023 at 7:07 pm

      Approximately how many ounces for the Greek yogurt?

  13. Kalvin on June 6, 2022 at 12:40 pm

    5 stars
    Which specific protein powder, without the fillers, do you use? Optimum nutrition has a lot of fillers, so I am curious. Thanks!

    • Derek Howes on August 22, 2022 at 7:10 pm

      I have some that I get direct from the farm (I’ve sold it in the past). Isopure makes one as well!

  14. Carl Jr on April 5, 2022 at 1:21 pm

    Does the protein powder need to be whey or can say a veggie-based protein powder work?

    • Derek Howes on August 22, 2022 at 7:35 pm

      I’ve had success with both pea and hemp protein for this one!

  15. Glen on March 30, 2022 at 3:32 pm

    Can you use skyr yogurt instead?

    • Derek Howes on August 22, 2022 at 6:20 pm

      Absolutely, I love that stuff!

  16. niels on March 30, 2022 at 8:39 am

    4 stars
    hey just wanted to know the exact grams for each ingredient. I’m not used to US measuring and want to try ur recipe

    • Derek Howes on August 22, 2022 at 6:19 pm

      You can now get the weight of every ingredient by hitting “Metric” on the ingredients list. Hope this helps!

  17. John on March 29, 2022 at 10:08 pm

    Has anyone used this recipe with cookies and cream protein powder??

  18. Jimmy Higgs Higginbotham III on March 23, 2022 at 5:04 pm

    5 stars
    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.

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