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Protein Mug Cake | 1-Minute Sticky Toffee Protein Pudding

Protein Mug Cake | 1-Minute Sticky Toffee Protein Pudding
Finlay Green
Content Apprentice2 months ago
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The quickest, easiest protein mug cake you've ever made.

Made in minutes, this sticky, sweet protein mug cake will curb your cravings without jeopardising your macro-goals.

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What is a mug cake?

Who knew that combining cake batter and a mug would be such a good idea? It's a quick and simple yet oh-so-tasty dessert. All you need is a mug, batter and a microwave and you have a cup-sized cake in a matter of minutes.

Why you’ll love this recipe

  • Quick and easy: simply stick it in the microwave and dig in.
  • 24g of protein: skip the protein shake and smash your macros when the sweet tooth comes calling.
  • Ideal pre or post-workout snack: treat yourself before or after your workout with a low-calorie and high-protein snack.

Substitutions and additions

  • Go fruity: Add in some mixed berries maybe a few chopped nuts if you’re looking for a little tang in your sweet treats.
  • Make it chocolatey: Sticky toffee pudding is so good, but you can’t go wrong with chocolate. Take a scoop of chocolate-flavour protein powder, add some chocolate chips and boom you have decadent and irresistible mug cake.
  • Make it vegan: Everyone deserves to try this no matter their diet choices. Simply pick a vegan protein of your choosing and replace the egg white for an alternative such as flax.

Sticky Toffee Protein Mug Cake

Sticky Toffee Protein Mug Cake

1 mug cake
Prep Time
1 minute
Cook Time
1 minute




Mix all the dry ingredients in a mug with a fork until no lumps remain.


Add in the egg white and milk and mix the mug cake batter until smooth.


Now’s the time to drop in any extras for the middle – try a heaped tablespoon of your favourite nut butter.


When finished, the cake should be cooked but still very moist. Now smother it in Sugar-Free Syrup.

Nutritional info per serving:

Total Fat2g
Total Carbohydrates2g

Tips to make the best mug cake

  • Use a large cup: To prevent any batter from overflowing and making an absolute mess of your microwave (a pain to clean, believe me), use a large mug or a cereal bowl.
  • Try not to overcook: Protein mug cakes can cook quicker than you think. If it still looks undercooked after one minute, microwave in bursts of 20 seconds at most.
  • Mix properly: Protein powders can be clumpy, so make sure you mix well enough to avoid these in your mug cake.
  • Experiment: Mix it up to keep things interesting. Add toppings such as a scoop of protein ice cream to make it even more irresistible.
  • All microwaves are different: Check your power settings before cooking.


How do I store my mug cake?

Mug cakes are at their best when freshly cooked. But you can store them in the fridge for up to two days.

Can protein powder be microwaved?

Yes, protein powder can be microwaved without issue. Just be wary of clumping.

Can I bake my mug cake instead of microwaving?

Of course you can, but it will take longer to cook. Place the batter in a ramekin and bake for 10-12 minutes on 180C and you’re good to go.

Can you make a mug cake ahead of time?

With it’s quick and easy prep and baking instructions, it’s quite easy to make a mug cake ahead of time.

Can you pre-prepare the batter?

If the dessert isn’t quick enough as it is, save even more time by simply prepping the batter and storing until it’s ready.

More sweet treat recipes for you

Here’s a few more recipes for you to more than satisfy your sweet tooth.

Crustless Baked Cheesecakes

Ideal for those little sweet treats to cap off a weeknight dinner. With 7g of protein and only 50kcal per serving.


Crustless Baked Cheesecake

It’s not even dramatic to call these life changing.

4 months agoBy Lauren Dawes

Sweet Breakfast Quesadilla

Start your morning off with something sweet and will smash your macros with 20g of protein and under 500kcal.


Sweet Breakfast Quesadilla

Sweeten up mornings.

5 months agoBy Lauren Dawes

Pre-Workout Chocolate-Stuffed Banana Muffins

Fuel your workout with these banana muffins oozing with luxurious chocolate and packed with 13g of protein while only 264kcal.

Marvellously Chocolatey Pancakes

Personally, I think Pancake Day should be celebrated all year long. Add some pizazz into your morning with these dazzling pancakes positively packed with 20g of protein and under 400kcal.


Marvellously Chocolatey Pancakes

It's giving chocolate factory.

7 months agoBy Lauren Dawes

Other recipes for you to try out

With all these deliciously sweet dishes for you to try, we must throw in some savoury ones.

Chicken Caesar Salad Pitta

It’s safe to say that Italian food is irresistible, this protein packed pitta is one that you simply can’t miss with 41g of protein and only 405kcal.


Chicken Caesar Pasta Salad Meal Prep

Now this is what we call foolproof meal prep.

2 years agoBy Lauren Dawes

One-Pan Creamy Mushroom & Chicken

Feel-good food and minimal washing, the literal dream. Warm up your evenings with this creamy chicken dish packed with 52g of protein and only 520kcal.


One-Pan Creamy Mushroom & Chicken

This is feel-good food done right.

5 months agoBy Lauren Dawes

Low-Carb High-Protein Breakfast Cups

Great for a quick breakfast snack or even a midday pick-me-up. It’s simple, savoury and oh so convenient. They may look small, but they’re jam-packed with 22g of protein and under 300kcal per cup.


Low-Carb High-Protein Breakfast Cups

Low carb? Check. High protein? Double check. 

6 months agoBy Lauren Dawes

Easy One-Pot Chicken Ramen

I can’t get enough of ramen – this quick, easy and high-protein ramen will make you want it for every meal. Packed with 47g of protein and under 500kcal.


Easy One-Pot Chicken Ramen

The fanciest instant noodles you’ll ever eat.

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Finlay Green
Content Apprentice
View Finlay Green's profile
Raised from a small town, Finlay always wanted to work with computers and was willing to expand his knowledge anywhere he possibly could. When Finlay was introduced to digital marketing and content writing from a family friend he was immediately hooked and wanted to have a successful career in this industry. Finlay started to write blogs for their website in his own time which were mainly easy yet detailed explanations of digital marketing for beginners. During a difficult time in his life, Finlay developed a passion for the gym and wanting to become the best he could possibly be physically. Finlay's incredibly excited having the opportunity to combine his passion for fitness with content writing. In his spare time aside from the gym, Finlay loves to read Japanese manga, binge series' and game.