This delicious caramel apple protein mug cake has 18 grams of protein and fewer than 200 calories. Leaving you plenty of room to add a bit of ice cream or other toppings. You’ll never know you’re eating a high protein treat.
That’s great and all, but the best thing about this protein mug cake has to be how easy it is to make!
Caramel Apple Protein Mug Cake Ingredients
The ingredient list is a short one. I’ve included pictures of the apple pie filling, which I’ve found at both Walmart and Kroger. The most common brand I come across is Comstock.
As for the caramel syrup, I used Walden Farms. You could use any sugar-free or lower calorie caramel syrup, however.
The Protein Powder I Used for This Caramel Apple Protein Mug Cake
You can use any protein you’d like, but I usually go with Optimum Nutrition Gold Standard Whey and/or Dymatize’s Whey or Elite XT blended protein. They’re reputable brands that have been around forever.
The macros in both recipes are with Gold Standard Whey.
If you’d like to learn more about the different types of whey protein and how to find the best value for protein, read this article.
An Unbiased Look at the Best Low Calorie Ice Cream
I’ll leave you with a final tip for your caramel apple protein mug cake. The mug cake by itself is amazing, but you can really put it over the top with a scoop of ice cream. While I don’t have any qualms with the more expensive brands like Halo Top and Enlightened, many others are now coming out with the healthy or low calorie ice creams. Below you’ll find a few alternatives that are close in calories to some of the higher priced options.
Caramel Apple Protein Mug Cake
A super tasty mug cake that's ready in 5 minutes or less.
- 2 Tbsp (13g) Graham Cracker Crumbs
- 3/4 scoop (24g) Protein Powder, vanilla
- 1/3 C (85g) Sugar Free Apple Pie Filling
- 1/4 C (60g) Unsweetened Apple Sauce
- 1 Tbsp (15mL) Walden Farms Caramel Syrup
- Mix ingredients in a bowl and microwave for 75-90 seconds. (Using your mixing utensil or a knife, you'll probably want to cut the apple slices in the pie filling in half.)
- Depending on the size of your bowl, you may have to finish the last 15-20 seconds in 5-second intervals to avoid overflow. The center should still be slightly moist but cooked.
- If your cake sticks to the bowl, you may try mixing the cake in a bowl and transferring the batter to a separate bowl you've sprayed with nonstick cooking spray before going in the microwave.
- Top with a bit more caramel syrup, low-calorie ice cream, fat-free whipped topping, or other toppings of your choice.
- One mug cake has 5 Smart Points.
- If your cake is too dry, you can try adding a bit more apple sauce, reducing the cook time, or reducing the protein to 1/2 scoop.
Nutrition Information:Yield: 1 Serving Size: 1 Mug Cake
Amount Per Serving: Calories: 195Total Fat: 2gUnsaturated Fat: 0gCarbohydrates: 27gProtein: 18g
Tuesday 21st of September 2021
this was DELICIOUS!! Like a caramel apple bread pudding. I did use regular apple pie filling and regular caramel because that's all I had in the house, but I can tell it would be great with the apple filling. I used PEScience Snickerdoodle protein powder and it was great.
I would love other versions of this - blueberry, cherry, lemon!! I was going to try blueberry and cherry with maple syrup instead of caramel - do you think that would work, or do you have other suggestions for something to replace the caramel?
Also going to try cherry with chocolate protein powder and chocolate syrup to see how that works for a black forest mug cake!
Friday 5th of October 2018
Is there anyway you could do this in the oven??
Saturday 6th of October 2018
Oh yeah, I'd just pop it in at 325 or 350 for 5-10 minutes. I'm not entirely sure on cook time but without any food safety concerns, a little undercooked would be perfectly fine.