Skip to Content

100-Calorie Protein Mug Brownie

What’s better than an ooey-gooey chocolate brownie fresh out of the oven? I’m thinking an ooey-gooey chocolate protein mug 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.

one minute protein mug brownie recipe

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

Nearly all my protein powder recipes use PEScience Select Whey and Casein. You can use my affiliate discount code ‘mason’ to save 15% on PEScience products.

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.

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!

If you do like this breakdown, I recently did an even deeper dive to find the internet’s best healthy brownies.

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

One-Minute, 100-Calorie Protein Brownie

Yield: 1 protein brownie
Prep Time: 1 minute
Cook Time: 1 minute
Total Time: 2 minutes

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


  • 1/4 C (60g) Canned Pumpkin*
  • 1/2 scoop (16g) Vanilla Protein Powder
  • 1 Tbsp (5g) Unsweetened Dark Cocoa Powder
  • 1-2 tsp Granulated Sugar Substitute (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.


*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. 

Each brownie has 1 WW SmartPoint (blue).

Peanut Butter Banana Brownie Version

Mix the following in a small bowl or mug and microwave for 1.5-2 minutes:

  • 1 large (150g) Mashed Ripe Banana
  • 1 scoop (31g) Vanilla Protein Powder
  • 2 Tbsp (12g) PB2 or Powdered Peanut Butter
  • 1 Tbsp (5g) Unsweetened Cocoa Powder
  • 1-2 Tbsp Water or Milk, as needed
Nutrition Information:
Yield: 1 Brownie Serving Size: 1 Brownie
Amount Per Serving: Calories: 100Total Fat: 1gCarbohydrates: 10gProtein: 13g

Want more kinda healthy recipes?

Follow me on Pinterest to see all of my recipes organized in one place with photos!

For Make Ahead Brownies

You can fill 4-ounce microwave safe jars with the brownie batter and refrigerate for 4-5 days. When you’re ready for a brownie, pop the jar in the microwave. You’ll likely need to play around with cook time as it will vary on the size of jar and amount of brownie batter you put inside the jar. (The 45-75 second range would be my guess.) I’ve not tried freezing them, but you could probably freeze and thaw overnight.

If you’re using smaller jars, you could use a piping bag or Ziploc bag with a corner cut off the get the batter in the jars.

make ahead protein mug brownie in mason jars

make ahead protein brownies
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.

Kriss Dillon

Friday 20th of October 2023

This is so good! Thank you!


Thursday 7th of April 2022

I just did not get this right and can't figure out what I did! mine is mush. delicious, delicious mush, which I'm not mad at. I mashed a banana and mixed it into the dry ingredients.??? halp!

Mason Woodruff

Friday 8th of April 2022

Likely the protein powder or a little too much banana. Increase the dry ingredients or reduce the wet ingredients and see if that fixes it.


Friday 22nd of January 2021

Wow. I feel like I owe this recipe an apology bc I was skeptical. I thought there was NO WAY it could be that great, plus I’ve been disappointed by the texture of protein mug cakes before. This is soooo good and beyond worth the little effort it takes!

Mason Woodruff

Monday 25th of January 2021

Not bad, right? Especially for what it is. :)


Wednesday 6th of January 2021

This is delicious! I used pumpkin and 2 teaspoons erythritol with chocolate chips on top. Can’t believe how great it tastes for being so low cal.


Sunday 18th of October 2020

I'm so happy I just happened to have a ton of canned pumpkin left over to use and found this recipe today- it was fate! This was delicious. Added some raspberries on top and used chocolate protein powder instead, because that's what I had. I do think I used a little too much protein powder as it was a tad dry but I like that you included tips on avoiding this- I'll be trying this again tomorrow! (And the next day too, probably!)

Skip to Recipe