One-Minute, 100-Calorie Chocolate Protein Brownie Recipe

One-Minute, 100-Calorie Chocolate Protein Brownie Recipe

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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!

I’ve got two recipes for you with amazing calorie and macronutrient ratios and slightly different flavor profiles to keep things interesting. You’ll never believe these came from three ingredients cooked in the microwave.

Okay, let’s get into the recipes. I can’t wait for you to try these protein brownies!

Update: If you love these and want to see a make-ahead version that stores in little s’cute mason jars, check this out.

high protein brownie recipe

Microwaveable Protein Brownie Ingredients

Below you’ll find two recipes. The first uses pumpkin as its base and the second takes a chocolate, peanut butter, and banana approach. At first glance, the second may look much higher calorie, but that’s because I doubled the size of the first recipe. You could cut it in half to have more comparable macros and calories.

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 your toppings, the 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. And with the smaller first recipe, 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!

Best Protein Powder for Recipes

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.

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 (or any protein powder recipe)

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!

high protein brownie recipe
4.63 from 8 votes

1-Minute Chocolate Protein Brownie (Pumpkin) - Mason Woodruff

A 100-calorie brownie recipe that's ready in 1-minute.

Course Dessert
Prep Time 1 minute
Cook Time 1 minute
Total Time 2 minutes
Servings 1
Calories 100 kcal
Author Mason Woodruff


  • 1/4 C (60g) Pumpkin canned
  • 1/2 scoop (15g) Protein Powder vanilla
  • 1 Tbsp (5g) Unsweetened Cocoa
  • 1/2 Tbsp Stevia or Low-Cal Sweetener optional


  1. Mix ingredients in a bowl and microwave for 1-1.5 minutes. 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.
Nutrition Facts
1-Minute Chocolate Protein Brownie (Pumpkin) - Mason Woodruff
Amount Per Serving
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.

high protein brownie recipe

high protein brownie recipe
5 from 2 votes

2-Minute Chocolate Protein Brownie (Banana) - Mason Woodruff

A larger version of the 1-minute protein brownie recipe with banana instead of pumpkin.

Course Dessert
Prep Time 2 minutes
Cook Time 2 minutes
Total Time 4 minutes
Servings 1
Calories 330 kcal
Author Mason Woodruff


  • 1 large (150g) Banana mashed
  • 1 scoop (30-32g) Protein Powder vanilla
  • 2 Tbsp (12g) PB2 or Powdered Peanut Butter
  • 1 Tbsp (5g) Unsweetened Cocoa Powder
  • 1-2 Tbsp Water or Low-Calorie Liquid as needed


  1. Mash an overripe banana in a bowl with a fork or backside of a spoon.

  2. Add dry ingredients and mix, slowly adding water as needed. Your batter should be thick.

  3. Microwave for 1.5-2 minutes. If you use a shallow bowl, you may have to cook the last 30 seconds in intervals to avoid overflow. If you're not concerned with aesthetics, use a big bowl to avoid this.

  4. Top with fat-free whipped topping, chocolate chips, or other brownie-worthy toppings. 

Recipe Notes

330 Calories | 30P | 45C | 3F

Nutrition Facts
2-Minute Chocolate Protein Brownie (Banana) - Mason Woodruff
Amount Per Serving
Calories 330
* Percent Daily Values are based on a 2000 calorie diet.

easy chocolate protein donut recipe 1

If you love chocolate like I do, this will only keep your chocolate demons at bay for so long. I would recommend checking out the double chocolate protein donuts (pictured above) or the microwaveable chocolate protein pie recipes next.

And as always, if you make this for a post-workout snack or sweets fix, tag me in your creation on Instagram. I hope you enjoy!

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.

high protein cookbook for chocolate lovers

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.

3 thoughts on “One-Minute, 100-Calorie Chocolate Protein Brownie Recipe”

  • 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!

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