High-Protein Vegan Mug Cake Baked in the Microwave in 4 Minutes
Or: Cutting during the Corona days.
I can't read the news anymore, and all I want to do is head to the kitchen to try out all the recipes running through my head.
The kitchen and the gym are my escape from the stressful reality these days. (Considering going and washing my hands after every single set of exercises).
Over the past week, I found myself in the kitchen mixing various flours with protein powders and different fruits to create something sweet, quick, low-carb, high-protein, and delicious.
You should see my kitchen right now.
I think it should be declared a disaster zone (you have no idea how much mess there is).
You're probably sitting in isolation now, scratching your head and asking: Huh? Why?
What's wrong with a regular cake, one with lots of sugar and fat?
The reason is simple:
I've been in a calorie deficit for two months (because I want to drop fat mass while preserving the muscle mass I gained during winter).
And sweets rich in carbs and fat are calorie-dense foods; eating too much of them can lead to an increase in fat mass.
Therefore, these days I'm focusing on plant-based foods that are high in protein and low in carbs (I've written about this extensively).
The reason, by the way, that I'm using the microwave instead of a regular oven is that these days I don't really have the mood or the patience to preheat the oven or delay my gratification.
A bit about the Vegan Mug Cake
The recipe is based on soy flour and Alfa coffee-flavored protein powder.
At this link, you can find a wide variety of other vegan products designed for athletes.
If you're unsure about the products, feel free to reach out to me on Instagram 🙂
If you don't want to use protein powder, you don't have to; you can simply add another tablespoon of soy flour.
And vice versa—if you don't have soy flour, just add another scoop of protein powder.
To provide sweetness, I used maple syrup, which is relatively lower in calories and carbs than silan due to its water content (maple is more liquid).
But note that I added only a little maple syrup and I'm relying on the sweetness of the protein powder.
If you don't add protein powder, or if your protein powder is unsweetened, the cake won't be sweet either.
Therefore, I recommend tasting the batter beforehand and sweetening to taste.
To stabilize the cake and give it moisture and juiciness, I used half a ripe banana mashed with a fork. You can replace it with one or two tablespoons of applesauce.
Make sure you add an accurate amount of baking powder: too much and the cake will overflow, too little and the cake won't rise.
You don't have to add dark chocolate. I added just a tiny bit for a little joy.
The cake is baked in the microwave to speed things up. Pay attention to the mug or glass you choose: if you choose a tall, narrow mug, there is a chance the cake will overflow the sides.
If you want to bake it in the oven, go for it. Simply transfer to a baking dish and bake for about 20 minutes at a medium heat of 170 degrees.
Nutritional Values:
One cake out of 2, weighing 80g, contains:
- 135 kcal
- 15g protein
- 14g carbs
- 2g fat
Vegan Mug Cake
A quick and easy chocolate mug cake rich in protein, baked in the microwave.
Ingredients
- 1 ripe banana
- 20 g soy flour heaping tablespoon
- 20 g protein powder 3/4 scoop
- 0.5 tbsp cocoa powder 9g
- 50 ml light soy milk quarter cup
- 10 g maple syrup tablespoon
- 0.5 level tsp baking powder
- 5 g chocolate chips teaspoon
Instructions
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In a small, deep bowl, first mix all the dry ingredients: protein powder, soy flour, baking powder, cocoa powder, and chocolate.
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Add the wet ingredients and mix well until a uniform and very sticky batter is formed.
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Transfer the batter to 2 mugs and place in the microwave for 4 minutes.
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Serve with a little more chocolate or toppings as desired.
Recipe Video
