Protein Mug Cake

Hey Guys back with another one of my popular recipes that i'm always been asked about. The Mug Cake 🍵🍰 The plus side of this is its basically fool proof 💁All you need is a mug and a microwave, 2 mins prep and 2 mins to cook! I normally use this recipe for breakfast but its a great macro cap as anything goes and it can be adjusted to suit any macro needs! Every time I make one of these I change it up slightly, depending on what flavor I fancy and what toppings i'm planning 😉 Like I said I normally have these at breakfast, which for me is post training so I keep it high carb and protein with minimal fat! The base of this recipe is an egg/egg whites, mashed banana, 1/2 tsp of baking powder and oats, whatever you add after that is up to your taste buds! I'll give you a few of my favourite combos and note which ones are best around your training window

This was one of my nightly flexbowls - i'm guessing Christmas time looking at the Cadburys Heros - not ideal straight after training as this one would of been higher in Fats but so yum and perfect to send you off to the land of Nod 😪

Chocolate Mugcake -
Ideal for pre/post workout

Basic Chocolate Mugcake PWO topped with Greek Yogurt
for added Protein along with PB2. Berries and Coco Pops for
Extra Carbs

40g Oats

1/2 mashed banana (60g)

80g egg whites

5g cacao powder

10g chocolate whey

1/2 tsp of baking powder

Sweet Mugcake - Perfect dessert or snack anytime of the day
40g oats
1/2 mashed banana 60g
1 whole egg
tsp cinnamon
Handful of berries
1/2 tsp of baking powder

Chocolate PBJ Mugcake - Pre/Post workout
40g oats
1/2 Mashed Banana (60g)
80g egg whites
Handful of Berries
1/2 tsp baking powder
Tblsp PB2
5g raw cacao powder

Cookie Dough Mugcake - Dessert/Snack
40g oats
1/2 mashed banana (60g)
10g chocolate cookies whey
Handful of chocoloate chips
5g raw cacao powder
1/2 tsp baking powder
1 whole egg

Blueberry & Banana Combo, PWO so topped with loads of extra Carbs and
Protein.
Greek Yogurt, PB2. Blueberries, Granola and even some Bon Bons 

Bluberry & Banana Mugcake - Pre/Post Workout
60g Mashed Banana
40g Oats
80g Egg Whites
1/2 tsp baking powder
handful bluberries
10g Banana Whey
Banana Flavour Drops















For each of the above it just a matter of mashing the banana and adding it into your mug along with everything else! stir it up really well and bang in the microwave for 1 minute, have a peep, back in then for 20/30second intervals to keep a close eye on it, mine usually take 2 mins max!!






When making these in the past I've used s little as 20g of oats right up to 60g, no protein powder up to 30g. 1 egg or 50g of egg whites, even 100g of egg whites. Anywhere from 40g plus of mashed Banana, the more the better really as it keeps the cake moist. The choices you make on all of these will just depends on what macros you want to get from the mugcake.

Remember the more you add in the bigger the mug you need, they rise a lot!!!And they will explode - yes I learned this the hard way 🙈Toppings and flavours really are endless! Play around with the recipe, every time you make it you will want to try something new! They are super versatile, so filling and most importantly taste amaze!! I've yet to make one without either oats, banana or an egg/egg white so i'm not sure what result you would get if you subbed out one of these but do let me know if anyone does. Although id imagine apple/any fruit puree would be a good replacement for the banana if you wanted to cut the cabs without losing the moisture! Also don't forget to add stevia, sweeteners to your taste! sometimes I do sometimes I don't, usually depends how brown my banana is 🍌

Basic Chocolate Mugcake awaiting toppings

For extra gooeyness (that's a word now right?) under cook by a couple of
seconds - messy but worth it!

This was Coffee flavored using an Iced Latte Protein Coffee
Shake - Its under there somewhere 🤔

Inside shot of the Banana and Blueberry Creation - Berries work
so well cooked inside as you can see 😍

Cant wait to see what you all create - as always drop me a DM with any questions!

Pops

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