Protein Mug Cake: 2-Minute Microwave Cake Without Protein Powder
When you want something sweet in the evening, a mug cake with egg, quark and oats beats a chocolate bar: ready in 2 minutes and roughly 20 g protein.
Base recipe: 1 egg, 75 g low-fat quark, 30 g oat flour, ½ teaspoon baking powder, a little sweetener or honey. Mix in a large mug and microwave for 60–90 seconds until just set in the middle.
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The High-Protein Cookbook: simple meals with protein and calories listed, shopping lists and meal prep tips – no protein powder needed. Instant PDF on your phone · €9,99
Get it – €9,99 → Look insideWritten by Velion Physique. Working in the fitness industry since 2019, with five German trainer licences including Medical Fitness Training (A) and Back Training (A).
Turn these into a plan: the 4-Week Muscle-Building Meal Plan (12 recipes, 3 calorie levels, shopping list) or The High-Protein Cookbook with protein and calories for every recipe.
1. Chocolate
Add a tablespoon of cocoa and a few dark chocolate chips. Roughly 20 g protein.
2. Apple cinnamon
Add grated apple and cinnamon. Roughly 19 g protein.
3. Blueberry
Fold in a handful of blueberries, serve with a spoon of skyr. Roughly 25 g protein with skyr.
4. Peanut butter
Add a teaspoon of peanut butter in the middle before cooking. Roughly 22 g protein.
More sweet ideas
See protein brownies, protein muffins and protein cheesecake.
More quick recipes: The High-Protein Cookbook gives you simple meals with protein and calories listed for each one. Not sure how much protein you need? Use the free protein calculator.
Protein values are approximate and vary by brand and portion. Always cook meat, fish and eggs thoroughly. If you have a medical condition or food allergy, check with a doctor or dietitian before changing your diet.
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All the recipes in one place
The High-Protein Cookbook: simple meals with protein and calories listed, shopping lists and meal prep tips – no protein powder needed. Instant PDF on your phone · €9,99
Get it – €9,99 → Look inside→ Take the Sit Score: how hard is your workday on your body?
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