One-Minute, 100-Calorie Protein Brownie
This post may contain affiliate links. Click here to read my full disclosure.
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.
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.
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.
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!
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, 100-Calorie Protein Brownie
A 3-ingredient microwavable protein brownie that's highly customizable.
- 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
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.
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.
- For Bowmar Nutrition users, go with 1 scoop (28g) Protein Hot Chocolate, 1 Tbsp cocoa powder, and 45-60g pumpkin depending on how gooey you like your brownie.
- 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
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.
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.
If you love these protein brownies and would be interested in having them premixed, check out my 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.