One-Minute, 100-Calorie Protein Brownie

One-Minute, 100-Calorie Protein Brownie

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What’s better than an ooey-gooey chocolate brownie fresh out of the oven? I’m thinking an ooey-gooey chocolate protein brownie with 100 calories and 13 grams of protein that’s ready in one minute!

Since I first published this recipe, it’s gone on to be one of my most popular recipes. And for good reason. It tastes amazing, has the texture of a real brownie, and is unbelievably easy to make. Watch the video below to see just how simple it is.

Note: I doubled the recipe for the video. 

Microwavable Protein Brownie Ingredients

Most readers love this protein brownie straight out of the box, but I’ll tackle some common ingredient questions below.

What can I use instead of pumpkin? 

Another great thing about this protein brownie is that it’s highly customizable. If you don’t love pumpkin, there are lots of potential swaps:

  • Unsweetened Apple Sauce
  • Mashed Banana
  • Light Butter (lower carb option)
  • Avocado (lower carb option)
  • Cooked and Mashed Sweet Potato (or any starchy carb puree)

I’ve included notes on using half pumpkin and half apple sauce in the recipe card’s notes section, as well as a peanut butter banana protein brownie variation.

microwave protein brownie ingredients

Additional Sweeteners and Toppings

Depending on how sweet your sweet tooth is, you can add stevia or zero-calorie sweetener to either recipe, but I find it’s sweet enough without it.

As for toppings, fat-free whipped topping is a great way to trick your mind into thinking brownie with ice cream since the whipped topping melts a bit. Placing a few chocolate chips on top right out of the microwave will give a melted chocolate, extra gooey consistency without adding many calories. Just be sure not to go chocolate chip crazy here!

And I’d be remiss if I didn’t recommend using a half cup of a lower calorie ice cream like Edy’s Slow Churned Vanilla. Yum.

the best healthy ice creams

My Choice of Protein Powder

You can use any protein you’d like. I find that a vanilla protein with added cocoa gives a more authentic brownie taste, but you could just use chocolate protein and omit the cocoa if you like. As for protein recommendations, I 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.

Update: A new addition to my recommended protein list is PEScience Select Whey and Casein. It’s what I use for most of my recipes on my second blog, Mugs for Muscles, and it’s the protein powder I used for the video for this recipe.

You'll love this ooey-gooey microwaveable chocolate protein brownie that's ready in one minute and packs 13 grams of protein into 100 calories.

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.

How to Avoid A Tough or Dry Protein Brownie 

Since there are a lot of moving parts in recipes with protein powder (different types of protein, volume differences in scoops, scooping vs weighing accuracy, etc.), there’s always a chance you’ll end up with a tough or dry finished product. I’ll include a few ideas to combat this below:

  • Use whey concentrate or a blend of proteins that’s not super lean like whey isolate (the extra carbs/fat goes a long way)
  • Slightly reduce the amount of protein powder used
  • Increase fat sources or faux fat sources (i.e. pumpkin, mashed bananas, sweet potato, avocado, unsweetened apple sauce, coconut oil or processed coconut flakes, etc.)
  • 14 grams of light butter only has 50 calories and changes lives
  • Slightly increase liquid ingredients
  • Reduce cook time
  • Add moisture after cooking via whipped topping, ice cream, or fruit reductions

Life’s too short for dry protein treats. I hope this helps!

one minute protein brownie recipe

Okay, that’s pretty much all ya need to know. As always, if you make this microwave protein brownie, tag me in your creation on Instagram. Enjoy!


one minute protein mug brownie recipe
4.74 from 26 votes

One-Minute, 100-Calorie Protein Brownie

A 3-ingredient microwavable protein brownie that's highly customizable. 

Course Dessert
Cuisine American
Keyword protein brownie
Prep Time 1 minute
Cook Time 1 minute
Total Time 2 minutes
Servings 1 protein brownie
Calories 100 kcal
Author Mason Woodruff


  • 1/4 C (60g) Pumpkin canned
  • 1/2 scoop (16g) Protein Powder vanilla
  • 1 Tbsp (5g) Unsweetened Cocoa
  • 1/2 Tbsp Stevia or Low-Cal Sweetener optional


  1. Mix the dry ingredients in a bowl or mug. If you'd like to easily remove the brownie from the mug after cooking, transfer the protein brownie batter to a second mug or bowl sprayed with nonstick cooking spray. 

  2. Microwave for 1-1.5 minutes for a single recipe or 2-2.5 minutes for a double recipe. Depending on the size of your bowl, watch for overflow.

Recipe Notes

  • If you're not a fan of pumpkin, you can sub unsweetened apple sauce or even go half and half with apple sauce and pumpkin to reduce the pumpkin flavor. 
  • Check out my 2-ingredient protein frosting recipe to add even more protein.
  • For a peanut butter banana brownie, use the following and microwave for 1.5-2 minutes:
    • 1 medium (75g peeled) Banana
    • 1/2 scoop (16g) Vanilla Protein Powder
    • 2 Tbsp (12g) PB2 or Powdered Peanut Butter
    • 1 Tbsp (5g) Unsweetened Cocoa Powder
    • 1-2 Tbsp Water (as needed based on size of banana)
    • Nutrition info for this version: 165 Calories | 15P | 22C | 1.5F
Nutrition Facts
One-Minute, 100-Calorie Protein Brownie
Amount Per Serving (1 protein brownie)
Calories 100 Calories from Fat 9
% Daily Value*
Total Fat 1g 2%
Total Carbohydrates 10g 3%
Protein 13g 26%
* Percent Daily Values are based on a 2000 calorie diet.

More Mug Protein Brownies and Cakes You Might Like

My high protein microwavable birthday cake has just 265 calories and is just as fun as it looks.

microwavable birthday mug cake

While it’s technically not a mug cake or protein brownie, my peanut butter chocolate chip protein cookie dough for one is a must try. Especially since you have all the ingredients on hand anyway.

peanut butter chocolate chip protein cookie dough for one

If you love these protein brownies and would be interested in having them premixed, check out my make ahead protein brownies.

make ahead protein brownies

P.S. I put together my most popular chocolate recipes into a cookbook, The Chocolate Lover’s Survival Cookbook here. You can grab a copy for free or simply enter your info below and I’ll send it over.

You'll love this ooey-gooey microwaveable chocolate protein brownie that's ready in one minute and packs 13 grams of protein into 100 calories.

You'll love this ooey-gooey microwaveable chocolate protein brownie that's ready in one minute and packs 13 grams of protein into 100 calories.
You'll love this ooey-gooey microwaveable chocolate protein brownie that's ready in one minute and packs 13 grams of protein into 100 calories.

12 thoughts on “One-Minute, 100-Calorie Protein Brownie”

  • Mason, I love this recipe but I was wondering if we could sub something in place of the protein powder to reduce the protein/calorie content of the recipe? I’ve tried 7g of coconut flour instead of the 15g of protein powder but it is simply does not work very well at all. Absorbs too much moisture from the applesauce/pumpkin and does not microwave very well at all. Any other suggestions?

    • Hey Ryan, I’m happy to hear you’re enjoying it! I’m thinking the coconut flour might work if you increase liquid ingredients. Maybe 2-3 Tbsp of almond milk or an additional 1-2 Tbsp of pumpkin or apple sauce to balance out its absorbency. Beyond the coconut flour, you could try an all purpose flour, though that may defeat the reducing calories goal. Looking at my birthday mug cake recipe (, it looks like 1 Tbsp of coconut flour goes a long way there. So maybe you could try as little as 1-2 tsp of coconut flour in place of the protein here. Or even cut the protein powder in half and add 1 tsp coconut flour. Just some ideas – let me know how it goes!

  • This has been my breakfast for like … a month (?) and I’m still not getting bored of it! It’s unbelievably fluffy, extraordinarily fast and easy to do. I mean, this is literally the reason I wake up every single morning, I swear! 🙂

  • Hands down the best brownie I ever had. I was skeptical about the pumpkin. But omg, it was amazing and cured my sweet tooth.

  • Hey Mason! I absolutely love making this recipe and I probably make it 3-4 times a week for my night time snack. I love how convenient it is along with it being so low calorie compared to other brownies out there. I love following your two pages on Instagram and love trying different recipes. If anyone is reading this, I would definitely add this to your list to make. It is sooo good, trust me!!

  • This brownie is the best thing on earth. I eat it ALMOST every single night. This is the greatest thing on earth. ON. EARTH. I put ice cream on top of it, sometimes it’s just some PB and choc chippies sprinkled on top. Sometimes I’ll put FF cream cheese on top and then load it down with some Oreo O’s. I ran out of cocoa powder last week (sssss’sad day) so I just left it out and it was still sooooo flippin good. The macro gods are rejoicing right now at this brownie.

  • Hands down what I make when I need a chocolate fix. Love making this and my daughter loves this healthy alternative to chocolate cake too!

  • This recipe is amazing! It is so easy and quick! It is hard to believe how good it is for you based upon how it tastes! I am thinking of using it to make chocolate covered truffles.

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