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

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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 usePEScience 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!

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

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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.

73 thoughts on “100-Calorie Protein Mug 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 (https://masonfit.com/high-protein-birthday-cake/), 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.

  • This was the first recipe from Mason that I tried and it’s still my FAVORITE!! Not only is it quick to make, but it tastes great and really hits the spot when I want something sweet….which is every night. I top mine with white chocolate chips and Reddi Whip. Try it, you won’t be disappointed!

  • Make this all the time! So easy and good and gets satisfied mybsweet tooth! I add a splash of coffee and a few dark chocolate chips! So good! Thank you!

  • This is suuuper tasty. I definitely like it with applesauce not pumkpin. If you’re not a huge fan of pumkpin do applesauce or banana. I like to leave the banana a little chunky for dessert reciepes as it gives that raw brownie feel. Like some is full cooked and some if still a little raw like soft baked cookies compared to hard ones. Simple easy and quick fix for a chocolate craving. This is a weekly go to and my 6 year old even like it. We add cool whip on top or low calorie ice cream.

  • I made this with the unsweetened apple sauce and added a mix of PB2 and natural peanut butter to fit my macros. It was so good! Definitely something I will have again 🙂

  • Excellent texture very moist enough super delicious 😋 best part is zero freestyle points highly recommend

  • 3 ingredients and 1 minute gives me the best sweet treat ever. I absolutely love this recipe because it’s so quick and always satisfies my late night sweet craving. This is genius! ❤️

  • I make sure that I make room for this in my tracking just about every single day!! I love chocolate and this helps to give me that chocolate fix. I ran out of cocoa powder the other day and couldn’t get to the store but I was finding a way to make this bad boy so I added 5g of sugar free chocolate pudding mix instead and tasted great still. I think almost better!

  • This recipe is easy and versatile. I am able to adjust it, depending on the macros I need to hit, by adding peanut butter or sugar free mini chocolate chips, or more or less protein/cocoa powder. I like it best with some salt flakes added. But it’s also perfect with no additions. Spray the mug with Pam first for easier clean up.

  • Loved this recipe! I’m a personal trainer and I’m always looking for tasty, high protein meals and snacks for my clients. This was so simple and there are so many ways to customize it, it really takes away the cravings to “cheat” for my clients. I’m also not much of a cook myself so if I can do it, so can they. I’m looking forward to using you as a resource for future recipes!

  • This mug cake is amazing! Tasty, quick, low cal and high protein!! What more could you ask for? I make this brownie sat least 3 times a week because I am addicted!!

  • This is my favorite. I’ve made it with both regular cocoa powder and dark chocolate and I prefer the dark! It’s so easy and a perfect desert topped with some fat free or protein ice cream. Just have to make sure to mix it really well before microwaving. I made the mistake the first few times of just barely mixing and it wasn’t brownie consistency but once I figured it out they turn out great!

  • These are LEGIT. Mason’s recipes are the amazing because they don’t have that diet taste to them, including this one. Sure, this doesn’t taste like something packed with sugar would taste, but OMG does it satisfy my sweet tooth. Also, the pro tip about mixing vanilla protein powder with cocoa to get a chocolate protein powder is genius – way to save me money, Mason!

  • Oh my word….I have been missing out!! I made the peanut butter banana version and subbed chocolate protein for the vanilla and oh hot dang was it ever delicious!! This recipe is pure genius!! These protein brownies are going to become a staple in my snack rotation for sure!

  • I LOVE THIS! I made this for my husband and myself tonight with a vanilla cupcake protein powder. It turned out great. I did have to add a little water to it in order for it to combine all the dry ingredients, but it worked just fine. I can’t wait to try the different variations! Thanks Mason.

  • Made this as my “birthday cake” and topped it with a full pint of Halo Top Birthday Cake ice cream. Used the banana substitution because i didn’t have any pumpkin on hand, but it worked out beautifully. While I will be trying the recipe again with pumpkin, I think I’ve found my new birthday tradition!

  • This protein mug brownie is by far the best I’ve tasted! I make it everyday for a mid-afternoon snack. I’m really happy I found this blog. So far no recipe from Mason has disappointed.

  • I made this with pumpkin and devoured it. Directly after I finished it, I was then curious how it would taste with the unsweetened applesauce so went for round 2. I liked it better with the pumpkin but both were amazing!

  • One of my favorite recipes of all time!!!! Not only are the ingredients minimal but it’s only 100 cals!!! That’s an amazing low calorie snack. It’s super filling too! I always add enlightened ice cream and it curbs my sweet tooth! Love this brownie so much!!

  • I started making this when I bought a protein powder that did not taste good in a shake. Luckily, this makes it taste AMAZING!! Its super easy to make and my go to when I have a big sweet tooth!!!

  • Hi Mason – I was really looking forward to trying this recipe but my brownie did not set up at all, is was just a goopy mess. I subbed 1/4 cup applesauce for the pumpkin and microwaved for a full 1.5 minutes. Any idea what might have gone wrong? I’d really like to try it again!

    • You won’t need as much apple sauce if you substitute for all the pumpkin. I’d try 1/2 that (2 tablespoons) and add as needed to get a batter like consistency before microwaving. Hope that helps!

  • Omg! I’ve tried so many protein brownie in a mug recipes and this one is hands down the best one I have ever tried! I subbed the pumpkin for apple sauce and used chocolate protein powder, result was so chocolatey and gooey. I will definitely be using this recipe again!

  • I love this recipe. I have so many different Bowmar nutrition protein flavors that I change it up.

    One question I have is how different is PES protein from the Bowmar? Is the ratio you have above a good guide for other recipes that you don’t have Bowmar protein listed?

  • This is a great recipe that is so simple and tasty! It’s great when you are craving something sweet and don’t have a lot of time to make something. I’ve also added a few drops of coconut extract and topped with the Dairy Free Toasted Coconut Halo Top abs it was super good!

  • My go to dessert when I’ve got to have something sweet and delicious but don’t have a lot of room to work with! I like to add chocolate chips to the batter before microwaving, and a drizzle of peanut butter on top! If I’ve got the room, ice cream is an amazing addition as well 🤗

  • I love the heck out of this recipe! I find myself making it 2 a week sometimes. I have tried it with both pumpkin and applesauce and I found that pumpkin was the best in terms of texture. Though both are delicious! I have even used black cocoa powder and that makes it super rich. Highly recommend trying this out.

  • I seriously make this every single day. It’s a filling snack, only a couple ingredients and done in one minute. As a vegetarian it’s hard to get my protein in and this takes care of that as well as my sweet tooth. Really good with Walden farms chocolate syrup on top. Can’t get enough of this recipe. GAME CHANGER

  • Delicious! To me it’s important to actually use the pescience protein powder. Originally I tried with other brands I had on hand it was epic fail every time (of course I still ate it though). Once I started making with pescience it was a game changer. I also use Hershey special dark cocoa as that is all I was able to find locally. Just don’t over cook it!

  • Whipped this up for my daughter as a special birthday breakfast when we turned 3 and now I’m hooked! When I make it for myself i follow the recipe exactly, but for her brownie I always use up a banana and throw in some extra chocolate chips! We both LOVE it!

  • I love that this recipe doesn’t require a thousand weird ingredients. Perfect with mini dark choc chips on top and topped with some PB2!

  • Love this mug cake! It’s always my go to when I want something easy. I’ve made it with PEscience and Bad Athletics protein powder and both turned out great! I’ve also used different flavors to mix it up.

  • Made this for the first time the other day because you cant beat the macros for such a quick dessert. Didnt have pumpkin in hand si used the apple sauce sub as stated in the recipe. Also decided to try half cake pop protein and half frosted chocolate cupcake from pescience. It was good but I could really taste the apple sauce in it. Will definitely have to try with just pumpkin next time.

  • This was my first recipe to try of yours and it did not disappoint. It was so easy and a great dessert that fit my macros during competition prep. Highly recommended.

  • Hi!
    I just made some protein brownies with casein (good to have before bed for muscle repair!) and they were CARDBOARD dry. I love pumpkin and want to try this recipe but would optimum nutrition casein work?

    • I’ve never tried it. There’s only one way to find out! If you notice the batter is very thick before cooking, you’ll probably want to add a bit more pumpkin or a splash of milk/liquid. Pure casein tends to be more absorbent than whey and even whey/casein blends like the PEScience Select used here.

  • By far one of my favorite Mason recipes! This is such a quick and easy treat and totally macro friendly. I love popping this in the microwave in the morning, subbing in Pescience Snickerdoodle and adding syrup for breakfast!

  • This is my go to dessert for appeasing those after dinner cravings. The first time I made it I actually made it for breakfast because I didn’t want to wait. I’ve made it with Bowmar Hot Chocolate, but I also tried the Pumpkin Spice and the Blueberry Cheesecake. If you want some extra protein, the Blueberry is delicious with a little nonfat vanilla Greek yogurt.

  • One of my most recommended protein desserts for someone wanting cake. Now, by itself, it’s not hands down the best(still tasty, don’t get me wrong) but the best thing is it’s a canvas to add some pizazz. (Chocolate chips, flavored syrups, ice cream, etc. ) I also make a pumpkin spice version. I leave out the cocoa and add in cinnamon, nutmeg, allspice, ginger, and clove to taste. Top with whipped cream or vanilla ice cream and it’s perfect!

  • Tried this w/ pumpkin and no swerve or sweetener and it definitely needed it. Tried it again with banana and no sweetener and it was MUCH better. Quick and easy go to for sure! Thanks!

  • I’ve made this brownie almost daily for a year. It’s my end of the night dessert. I’ve tried a couple other desserts, but I always come back to this. Couple of things I’ve done for my liking: double the recipe. That’s right. Double it. That paltry mug brownie is better as a bowl brownie. I even make it a point to accommodate for this in my daily intake. I got rid of the sweetener too. I like my desserts to match my personality: dark and bitter. So I use chocolate protein (Bodybuilding.con’s Signature series, which is low carb), dark cocoa powder, no extra sweetener. It’s fantastic. I find the sweetener wasn’t really noticeable anyway, so I scrapped it. Top it off with light frozen whipped topping.

  • I made mine with apple sauce instead of pumpkin and I prefer it better. For some reason I couldn’t get the pumpkin to turn out right. But I give it a 10 out 10! He lists the subs you can use in his blog!

  • I just made and devoured this. So tasty! I used chocolate protein and some Swerve granular. Next time I’m putting ice cream on top!

  • For some reason there’s nothing written under the peanut butter banana option on my end and I’m dying to know what it is!

    • I’d use a small oven-safe dish on a baking sheet and start with a few minutes at maybe 350ºF. I like to keep mine pretty gooey, but you could extend the bake time to get the center to your liking.

  • Can you put this in the air fryer to cook? I don’t own a microwave so I was just wondering if there were alternatives to cook it

      • I’m obsessed with this recipe and have made it almost every night since finding it. If anyone is having issues with dryness, I’ve found 12-15 ml of almond milk go a long way and it turns out fluffier and more moist! Some chocolate chips thrown in there also help 🙂

  • 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!)

  • 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.

  • 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!

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