Satisfy your chocolate cravings in minutes with this 100-Calorie Protein Mug Brownie. Rich, fudgy, and packed with protein, this single-serve dessert is made with clean, simple ingredients and ready in under five minutes. Whether you’re looking for a healthy post-workout treat or a guilt-free late-night indulgence, this microwave mug brownie delivers all the flavor without the extra calories.

Why You’ll Love This Recipe

This protein mug brownie is proof that dessert can be both delicious and nutritious. Here’s why it belongs in your healthy snack rotation:

Just 100 calories per serving
High in protein and low in sugar
Quick to prepare with everyday ingredients
Made in one mug—no dishes to wash
Easily customizable with add-ins or toppings

Ingredients

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

2 tablespoons chocolate protein powder
1 tablespoon cocoa powder
1 tablespoon unsweetened applesauce
1 tablespoon almond milk (or any milk of choice)
1/4 teaspoon baking powder
1/2 teaspoon vanilla extract
Pinch of salt
Optional: mini chocolate chips or a dollop of light whipped cream

Directions

In a microwave-safe mug, combine the protein powder, cocoa powder, baking powder, and salt. Mix well.
Add the applesauce, almond milk, and vanilla extract. Stir until a smooth batter forms.
Microwave on high for 40 to 60 seconds, or until the brownie is just set but still slightly moist in the center.
Let it cool for a minute before enjoying.
Optionally, top with a few chocolate chips or a spoonful of light whipped cream for extra indulgence.

Servings and timing

Servings: 1
Prep Time: 3 minutes
Cooking Time: 1 minute
Total Time: 4 minutes
Calories: Approximately 100 kcal per serving

Variations

Peanut Butter Swirl: Add 1/2 teaspoon of natural peanut butter before microwaving for a nutty twist.
Mocha Brownie: Stir in a pinch of instant coffee granules to enhance the chocolate flavor.
Berry Boost: Add a few fresh or frozen raspberries or blueberries to the batter.
Banana Version: Replace the applesauce with mashed ripe banana for a naturally sweet variation.
Spice It Up: Add a pinch of cinnamon or chili powder for a warm, spiced flavor profile.

Storage/Reheating

Storage: This brownie is best enjoyed fresh, but if needed, you can refrigerate it in the mug for up to 24 hours.
Reheating: Microwave for 10–15 seconds if refrigerated before serving.
Freezing: Freezing is not recommended due to the small size and texture change.

FAQs

What type of protein powder works best?

Whey, plant-based, or casein protein powders all work well, though texture may vary slightly. Choose an unsweetened or mildly sweetened variety.

Can I make this without applesauce?

Yes, substitute with mashed banana, Greek yogurt, or even a bit of pumpkin puree.

Will it still be fudgy with protein powder?

Yes, especially if you avoid overcooking. Microwave just until set for the best fudgy texture.

Can I double the recipe?

Yes, but use a larger mug or bowl and increase the cooking time slightly—start with 70–90 seconds and adjust as needed.

Is this recipe gluten-free?

Yes, as long as your protein powder is certified gluten-free, the rest of the ingredients are naturally gluten-free.

Can I bake this in the oven instead?

Yes, bake at 350°F (175°C) for about 8–10 minutes in an oven-safe ramekin.

What if I don’t have almond milk?

Any milk—dairy or non-dairy—can be used, including oat, soy, or regular whole milk.

Is this keto-friendly?

Not as written, but you can substitute the applesauce with a low-carb option like butter or cream cheese and ensure the protein powder is keto-approved.

Why did my brownie turn out dry?

Microwaving for too long will dry it out. Start with 40 seconds and check for doneness. The center should look slightly moist.

Can I add sweetener if it’s not sweet enough?

Yes, a few drops of liquid stevia, maple syrup, or a teaspoon of honey can be added to taste.

Conclusion

The 100-Calorie Protein Mug Brownie is the ultimate quick-fix dessert for anyone looking to stay on track with their health goals without giving up chocolate. It’s rich, satisfying, and endlessly customizable, making it a versatile treat to enjoy anytime. With minimal ingredients and maximum flavor, this mug brownie is destined to become a regular in your healthy dessert rotation.

100-Calorie Protein Mug Brownie

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A rich, fudgy brownie made in just minutes with wholesome ingredients and packed with protein—all for only 100 calories. Perfect for a quick dessert fix without the guilt!

Author: Mari
Prep Time: 3 minutes
Cook Time: 1 minute
Total Time: 4 minutes
Yield: 1 serving 1x
Category: Dessert
Method: Microwave
Cuisine: American
Diet: Low Calorie

Ingredients

Scale

2 tablespoons chocolate protein powder
1 tablespoon cocoa powder
1 tablespoon unsweetened applesauce
1 tablespoon almond milk (or any milk)
1/4 teaspoon baking powder
1/2 teaspoon vanilla extract
Pinch of salt
Optional: mini chocolate chips or a dollop of light whipped cream

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Instructions

In a microwave-safe mug, mix all ingredients until well combined and smooth.
Microwave on high for 40–60 seconds, or until the brownie is set but still slightly moist in the center.
Let cool slightly before topping with optional whipped cream, chocolate chips, or sprinkles.
Enjoy straight from the mug!

Notes

Microwave times may vary depending on your wattage—start with 40 seconds and add more time as needed.
Use a deep mug to prevent overflow.
Add a splash more milk for a gooier texture.

Nutrition

Serving Size: 1 mug brownie
Calories: 100 kcal
Sugar: 2 g
Sodium: 90 mg
Fat: 2 g
Saturated Fat: 1 g
Unsaturated Fat: 1 g
Trans Fat: 0 g
Carbohydrates: 8 g
Fiber: 2 g
Protein: 10 g
Cholesterol: 0 mg