Mug Cakes · thewildmoon.life

Gluten free, dairy free, soy free (make any mugcake vegan by replacing the egg with a flax egg) 

155 calories per Mugcake  (calculated using egg whites)

23g protein, 16g carbs, 0g fat

193 calories per Mugcake  (calculated using whole egg)

23g protein, 17g carbs, 5g fat

For over a year protein pancakes were my go-to breakfast. But at a low heat they take a long time to cook.  The solution? Mugcakes! These are breakfast protein cakes that you can make in the microwave in two minutes! They can be as simple as 3 ingredients or as decadent as your favourite gourmet dessert. Below are three different versions.

Breakfast Mugcake.jpg

 

Breakfast Mugcake

Ingredients

1 scoop (or ¼ cup) protein powder (I use PerfectFit Protein)

½ Banana (mashed)

1 whole egg (or ¼ cup of egg whites)

Directions

In a bowl mash banana until it has a creamy texture.  Add egg, mix until blended. Add protein scoop and continue to mix until it is fully incorporated.  This should feel like a mini arm workout!

Find your favourite microwavable mug or ramekin and pour the mixture into the mug.

Microwave for 2 minutes

Eat plain or add any of the following:

Pure Maple syrup

Almond slices, walnuts, pecans, chia seeds

Raspberries, blueberries, strawberries, bananas

Chocolate Chip Peanut Butter.jpg

 

Chocolate Chip Peanut Butter Mugcake for Breakfast or Dessert

Ingredients

1 scoop (or ¼ cup) protein powder

½ Banana (mashed)

1 whole egg (or ¼ cup of egg whites)

½ tbsp cocoa

1 tsp cinnamon

1-2 tbsp peanut butter

1 tbsp chocolate chips

Sliced almonds

Extra banana

Chia seeds

Maple Syrup (Optional)

Directions

In a bowl mash banana until it is a creamy texture.  Add egg, mix until blended. Add protein scoop, cocoa and cinnamon, continue to mix until all ingredients are incorporated.  Pour the mixture into a microwavable mug.

Microwave for 1.5 minutes and remove.

Add 1 tbsp of peanut butter to the centre of the mugcake. Place back in the microwave and heat for an additional 30 seconds.

Decorating your mugcake:  Add extra peanut butter to the top of the mugcake (the heat from the cake will melt the peanut butter). Add ¼ - ½ sliced banana, almond, chocolate chips and a pinch of chia seeds.  For those that like it sweet, add a drizzle of maple syrup.

Enjoy!

Apple Crumble Mugcake.jpg

 

Apple Crumble Mugcake for Breakfast or Dessert

Ingredients

1 scoop (or ¼ cup) protein powder

½ Banana (mashed)

1 whole egg (or ¼ cup of egg whites)

Apple Mixture

¼ apple

1 tbsp water

1 tsp cinnamon

1 tsp maple syrup

Crumble Mixture

1 tbsp quinoa flakes

1 tbsp almond meal/flour 

Sliced almonds

Rounded tsp non-dairy/vegan butter/alternative

Directions to make the apple crumble:

Step 1: chop the apple into small diced pieces, place in a small microwaveable bowl, mix in water, cinnamon and maple syrup

Microwave for 1 minute, stir and let stand

Step 2: In a separate bowl add quinoa flakes, almond meal, non-dairy butter and microwave for 30 seconds or until butter is melted.

Step 3: stir crumble mixture into apple mixture. Let stand.  The crumble will absorb the remaining liquid in the apples while you make the mugcake.

Directions to make the mug cake

In a bowl mash banana until it is a creamy texture.  Add egg, mix until blended. Add protein scoop and continue to mix until it is fully incorporated.  Pour the mixture into the mug.

Microwave for 1.5 minutes and remove.

Add the apple crumble mixture to the top of the mugcake and microwave for an additional 30 seconds.

Top with sliced almonds and maple syrup!