one minute protein mug brownie recipe

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

Nutrition Facts
One-Minute, 100-Calorie Protein Brownie
Amount Per Serving (1 protein brownie)
Calories 100 Calories from Fat 9
% Daily Value*
Fat 1g2%
Carbohydrates 10g3%
Protein 13g26%
* Percent Daily Values are based on a 2000 calorie diet.