Microwavable High Protein Birthday Cake: Healthy Mug Cake Recipe

Microwavable High Protein Birthday Cake: Healthy Mug Cake Recipe

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This recipe has been at the top of my request list for quite some time. I’ve experimented with a high protein birthday cake plenty of times, but the problem was always maintaining the white birthday cake color. Since most of my microwavable mug cake recipes call for pumpkin, banana, and the obvious key ingredient—chocolate—the birthday cake usually fell flat in terms of flavor.

But not anymore. Thanks to two key ingredients (more on those in a second), this high protein birthday cake tastes amazing and is far from rubbery like many healthy mug cake recipes. I’ll give you a few different options in terms of calorie and macronutrient composition in the recipe notes, but the recipe as is will only cost you 265 calories and packs 26 grams of protein in a single cake.

high protein birthday mug cake

High Protein Birthday Cake Ingredients

The biggest question I foresee with this recipe will be about the light butter. While I use light butter every now and again, it’s not a staple ingredient in my recipes. So if you don’t have any, you can swap apple sauce for it. I’ve included the macros with 100% apple sauce instead of a mixture in the recipe notes. If you go this route, be sure to double the amount of apple sauce used instead of subbing gram for gram with the butter.

I will add that the butter really plays a key role in the texture of the cake. So if you can work this in, do it.

Outside the fat sources for your high protein birthday cake, another common question is about coconut flour. Coconut flour is a unique ingredient that’s super absorbent and works amazingly well in baked recipes. If you don’t have any on hand and want to substitute all purpose flour for coconut flour, you’ll likely want to use at least double and maybe triple the amount gram for gram. This swap would definitely add some calories and carbs, so if you’d like to order coconut flour for future recipes, this is the flour I use.

Warning: If you’ve already read through my double chocolate banana bread or s’mores protein brownie ingredient notes, you can skip my following testament of love for Swerve, one of the key ingredients I mentioned above.

If you’re familiar with my recipes, you know I typically recommend stevia as a zero-calorie sweetener option. I still love stevia and use it regularly, but I understand that some don’t enjoy the taste. So, I’ve been experimenting with other low-calorie sweeteners and have fallen in love with Swerve’s confectioner’s blend.

Swerve is a sweetener that subs 1:1 for sugar and is made from erythritol and oligosaccharides (similar to the IMO syrup I used for the homemade quest bars). If you don’t have an issue with artificial sweeteners, I would highly suggest picking some of this up. So far, I’ve found it works a bit better in baked recipes than stevia. I got mine on Amazon here.

And yes, I’m using the confectioners blend. Since I rarely use large amounts of a sugar replacement, I wanted to kill two birds with one stone and be able to use Swerve for both baking and icings/frostings. If you’re going to be using larger amounts of Swerve, like in full-sized cakes, you’ll probably want to get the granular version.

inside high protein birthday mug cake

THE BEST PROTEIN POWDER FOR RECIPES

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 this recipe 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.

birthday cake protein cupcakes unwrapped

Okay, that’s all ya need to know. Before you get to the recipe, I’d like to point you toward my birthday cake protein cupcakes for an alternative frosting recipe using Greek yogurt instead of evaporated milk.

high protein birthday cake
4.86 from 7 votes
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Microwavable High Protein Birthday Cake

A high protein birthday mug cake with 26 grams of protein per cake. 

Course Dessert, Snack
Cuisine American
Keyword mug cake
Prep Time 2 minutes
Cook Time 2 minutes
Total Time 4 minutes
Servings 1 cake
Calories 265 kcal
Author Mason Woodruff

Ingredients

  • 1/2 scoop (16g) Protein Powder vanilla or birthday cake if you have it
  • 1 tsp Swerve Confectioners or 0-Calorie Sweetener
  • 1 Tbsp (14g) Light Butter
  • 1/4 C (60g) Unsweetened Apple Sauce
  • 1 Tbsp (7g) Coconut Flour
  • 1/2 Tbsp Imitation Vanilla

Icing

  • 1 Tbsp (15mL) Fat-Free Evaporated Milk or any low-cal liquid
  • 1/2 scoop (16g) Protein Powder vanilla or birthday cake if you have it
  • 1 tsp Swerve Confectioners or 0-Calorie Sweetener
  • 1 tsp Rainbow Sprinkles

Instructions

  1. Mix all cake ingredients in a small bowl. Spray the edges with nonstick cooking spray. For best results, mix ingredients in a separate bowl than you cook the cake in. 

  2. Microwave the cake for 45-60 seconds, watching for overflow. If the cake starts to bubble over, stop the microwave and cook it in 3-5 second intervals until finished. (If you're doubling the recipe, cook the cake for 90-120 seconds. Do not overcook. 

  3. Once the cake is finished, mixed your icing ingredients except for the sprinkles in a small bowl. Top the cake with the icing before adding the sprinkles. Dig in! 

Recipe Notes

  • Entire cake: 265 Calories | 26P | 20C | 9F
  • Entire cake with double apple sauce in place of butter: 245 Calories | 26P | 28C | 3F
  • Cake without icing: 180 Calories | 13P | 14C | 8F
  • If you'd like another frosting option, check out my birthday cake protein cupcakes recipe.
Nutrition Facts
Microwavable High Protein Birthday Cake
Amount Per Serving (1 cake)
Calories 265 Calories from Fat 81
% Daily Value*
Total Fat 9g 14%
Total Carbohydrates 20g 7%
Protein 26g 52%
* Percent Daily Values are based on a 2000 calorie diet.

 

Want more high protein goodies?

If you’re looking for more chocolate-infused protein treats, check out my updated cookbook for chocolate lovers. You’ll find nearly 30 of my most popular recipes in one easy-to-read cookbook. You can check it out here or enter your info below to download for free.

A mug cake recipe for high protein birthday cake that's ready in less than 5 minutes and packs 26 grams of protein into a 265-calorie cake. It's moist and delicious, just like real birthday cake.

A mug cake recipe for high protein birthday cake that's ready in less than 5 minutes and packs 26 grams of protein into a 265-calorie cake. It's moist and delicious, just like real birthday cake.
A mug cake recipe for high protein birthday cake that's ready in less than 5 minutes and packs 26 grams of protein into a 265-calorie cake. It's moist and delicious, just like real birthday cake.


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