Reviewed by Craig Primack, MD, FACP, FAAP, FOMA
If you have a penchant for sweets but wish to avoid heavier indulgences like ice cream and brownies, let this pumpkin protein mug cake be your new go-to delight. This high-protein, low-calorie treat is perfect for dessert, snack, or breakfast during the snug season. With its protein-packed and keto-friendly ingredients, it satisfies your cravings without derailing your health and weight goals.
Think of it as a warm, comforting spoonful of pumpkin pie melded with the decadence of your favorite cake batter. Here’s why we adore this Pumpkin Protein Mug Cake:
Easy to Make and Versatile:
Preparing this treat is a breeze – five minutes to prepare, two minutes in the microwave, and you’re done in seven minutes. Enjoy it as a quick snack or a healthy protein dessert, even for breakfast.
Packed with Protein for Strength:
This mug cake recipe incorporates collagen powder, an egg, and almond flour, providing about 20 grams of protein. Protein is vital for maintaining lean muscle mass, especially while on a weight loss journey. It also offers fiber and essential nutrients to nourish your body.
A Healthier Sweet Fix:
Whether you need a post-workout boost or a comforting dessert, this recipe combines taste and health seamlessly. It also offers a nutritious twist to your post-workout routine, especially if you prefer something warm in the colder months.
Ready to whip up this delectable Pumpkin Protein Mug Cake? Here’s a quick guide:
1. Gather your kitchen supplies – a small bowl, whisk, toothpick, and a microwave-safe mug or ramekin.
2. Prepare your ingredients accordingly.
3. Mix your dry and wet ingredients separately, then combine in the mug or ramekin.
4. Microwave for 90 seconds until firm to touch. (For oven baking, set to 350°F and bake for 10-12 minutes.)
5. Enjoy warm or store in the refrigerator for up to two days.
For a perfect mug cake:
– Avoid overcooking. Adjust time as needed to avoid dryness.
– Choose a microwave-safe dish to prevent accidents.
– Ensure thorough mixing to avoid protein powder clumps.
Ingredients for Pumpkin Protein Mug Cake:
Protein-Packed Pumpkin Mug Cake
Let’s discuss the essential ingredients needed to prepare your pumpkin protein mug cake and why they are beneficial for a balanced diet. We will also provide some substitution options to customize the recipe to suit your preferences or dietary requirements.
Almond Flour
Almond flour is low-glycemic, rich in fiber, and loaded with antioxidants. It is suitable for those following a gluten-free diet, but it is delicious even if you do not have a gluten intolerance. The subtle, nutty flavor of almond flour complements pumpkin perfectly. If desired, you can also replace it with coconut flour or oat flour.
Collagen Protein Powder
Collagen protein powder is an excellent choice due to its hydrating properties, which are especially beneficial for skin and heart health. It is considered one of the best protein powders for baking as it blends well and does not significantly alter the taste. However, if you prefer another type of protein powder, you can substitute it with whey protein powder, pea protein powder, vanilla protein powder, or chocolate protein powder.
A Large Egg
Eggs are crucial for binding the ingredients together and creating a light, fluffy texture in baked goods. For a dairy-free option, you can replace the egg with a quarter cup of coconut yogurt or a non-dairy milk like almond milk or oat milk.
Canned Pumpkin
Canned pumpkin is the star ingredient that provides the base flavor and keeps the cake moist and gooey. If you are not a fan of pumpkin, you can substitute it with mashed banana. Pumpkin is high in fiber, vitamin A, and vitamin C, offering various nutritional benefits.
Baking Powder
This leavening agent is essential for achieving a light and fluffy texture in your mug cake. It helps the cake rise properly in the microwave for a perfect consistency.
Vanilla Extract
Vanilla extract enhances the flavor profile of the mug cake, adding warmth and complexity for a more indulgent taste.
Orange Zest or Essential Oil
Adding orange zest or essential oil provides a hint of citrus to elevate the flavors and balance the sweetness with a tangy note.
Granulated Monk Fruit
Monk fruit is a natural, low-calorie sweetener that is an excellent alternative to white sugar. Alternatively, you can use coconut sugar for its antioxidants and rich flavor.
Pumpkin Pie Spice
This spice blend offers a warm, fall-inspired flavor that complements the pumpkin base, enhancing the overall taste experience.
Pink Himalayan Sea Salt
Pink Himalayan sea salt is a high-quality salt option that adds a touch of savory balance to the sweet elements in the recipe.
Featuring a milder taste compared to regular table salt and boasting a lower sodium content, kosher salt or other flake salt varieties are excellent alternatives. Additionally, these salts are free from the chemicals found in iodized salts, making them a preferred choice for some individuals. For those looking to enhance their culinary creations, optional ingredients, toppings, and mix-ins can take your dishes to the next level.
While pumpkin is a popular choice, it’s not your only option. Consider whipping up a delectable chocolate protein mug cake by incorporating a touch of cocoa powder. If you’re looking to elevate your dish further, here are some enticing ideas to consider:
– Dark chocolate chips: Perfect for those moments when a bit of extra sweetness is desired, dark chocolate chips can be a delightful addition. Alternatively, opt for cacao nibs for a less processed, lower-calorie alternative.
– Nut butter: Adding a dollop of peanut butter or almond butter can introduce an earthy flavor while boosting the protein content.
– Cocoa powder or cinnamon: Sprinkling a bit of cocoa powder or cinnamon on top not only enhances the flavor but also provides a visually appealing presentation.
For those interested in trying out a Pumpkin Protein Mug Cake, here’s the recipe:
**Servings:** 1
**Prep time:** 5 minutes
**Cook time:** 2 minutes
**Total time:** 7 minutes
**Ingredients:**
– 3 tablespoons almond flour
– 1 scoop collagen protein powder
– ½ teaspoon baking powder
– 1 tablespoon granulated monk fruit
– ¼ teaspoon pumpkin pie spice
– Pinch of pink Himalayan sea salt
– 1 pasture-raised large egg
– 2 tablespoons canned pumpkin
– ¼ teaspoon vanilla extract
– Zest of ¼ orange or 1 drop of orange essential oil
**Instructions:**
1. In a small bowl, combine the almond flour, collagen powder, and baking powder.
2. Add the egg, pumpkin, and sweetener to a microwave-safe mug or ramekin, whisking to combine.
3. Incorporate the almond flour mixture and stir well.
4. Microwave on high for 90 seconds or until fluffy and firm to the touch.
5. Perform the toothpick test by inserting one into the center. If it comes out clean, the mug cake is ready. If not, microwave for an additional 30 seconds.
**Protein Mug Cake Nutrition Information:**
– Calories: 242
– Total fat: 16 grams
– Saturated fat: 2 grams
– Trans fat: 0 grams
– Sodium: 470 milligrams
– Total carbohydrates: 20 grams
– Dietary fiber: 3 grams
– Total sugars: 2 grams
– Added sugars: 0 grams
– Protein: 20 grams
This pumpkin protein mug cake is just one of the many recipes that incorporate protein powder. Explore other options such as a
