If you’ve ever wanted to make warm, fudgy brownies without making a whole pot, this sugar-free, flour-free, high-protein brownie mug cake is the perfect solution. Made with simple ingredients like Greek yogurt, cacao powder, egg yolks, and dark chocolate, these protein mug brownies come together in the microwave in about a minute. A satisfying warm brownie with 8g of protein!
Why you’ll love this high-protein brownie
Unlike many protein mug cake recipes that use chocolate protein powder or almond flour, this protein mug cake recipe has a rich chocolate flavor without adding whey protein powder, flour, cottage cheese, or sugar.
The result is a soft, gooey center packed with chocolate flavor to satisfy your sweet tooth’s chocolate cravings, while being low in carbohydrates and loaded with 8 grams of protein.
Follow the microwave brownie instructions and it will take about 1 minute to make. Just a handful of simple ingredients. Flour-free, gluten-free, sugar-free, and low-carb. Naturally high in protein thanks to Greek yogurt and egg yolks. Rich chocolate flavor and fluffy brownie texture. No need for almond flour, coconut flour, or protein powder. Perfect when you want something sweet but don’t want to be tempted by leftovers. Oven and fryer instructions are also included.
What makes this mug brownie different?
A few years ago, I introduced the best sugar-free, gluten-free, and low-carb keto mug brownies in my cookbook, The 30-Day Sugar Elimination Diet. This recipe makes 2 servings and uses sunflower seed flour and a few other ingredients you may have in your pantry.
After hearing from many readers who wanted something simpler with fewer dry ingredients, I started experimenting with single-serve brownie recipes using fewer ingredients. After a few tests, I found that using just egg yolks instead of whole eggs created the rich, fudgy brownie texture I was looking for.
The result is this sugar-free, flour-free, high-protein brownie mug cake. Made with minimal ingredients and an incredibly gooey center, it’s an easy solution to satisfy your chocolate cravings in minutes.
Ingredient memo
All you need is a few pantry essentials.
1 Minute Protein Brownie Recipe Tips
Microwave strengths vary, so start checking at about 45 seconds. The top will appear set, but the center will remain slightly soft. Let the brownies rest for 2-3 minutes after cooking. It will continue to cook until cool, giving you the perfect gooey brownie texture. The number one cause of a dry or rubbery mug cake is overbaking.
Easy component replacement
Need to customize this recipe? Here are some easy substitutions.
Dairy free
Replace the Greek yogurt with your favorite unsweetened dairy-free yogurt. Unsweetened coconut yogurt or almond milk yogurt are both effective. Please note that the protein content will be low.
sweetener
You can use any liquid sugar-free sweetener, such as liquid monk fruit or liquid allulose. Please adjust the sweetness to your preference.
cocoa powder
If you have natural cocoa powder on hand, you can use it in place of cacao powder. Using cacao powder will give you a slightly rich chocolate flavor.
chocolate
Chopping 85% or higher dark chocolate is optional, but highly recommended if you love melted chocolate. You can also use your favorite sugar-free chocolate bar.
FAQ
Can I make it in advance?
This recipe is best enjoyed warm, immediately after cooking, while the center is still soft and fluffy.
Why use only egg yolks?
The yolk adds richness and helps create moist, fluffy brownies. Using whole eggs can make your little mug cakes a little more cakey and less dense.
Can I use protein powder?
Not recommended for this recipe. Protein powder absorbs more water and its texture changes. This recipe gets its protein naturally from Greek yogurt and egg yolks.
Can I bake this instead of using the microwave?
yes! Instructions for microwave, oven, and fryer are also included, so you can choose your preferred cooking method.
See more single-serving desserts you’ll love
If you love easy desserts and chocolate-inspired treats in single-serve recipes with healthy ingredients, be sure to check out our favorites below.
sugar free chocolate protein mug cake
Sugar-free, flour-free, high protein brownie mug cake
This easy high-protein brownie mug cake is flour-free, gluten-free, sugar-free, and low-carb. A single-serving dessert made with Greek yogurt, rich cacao, and dark chocolate that’s ready in about a minute.
Quantity: 1 waiter
calorie: 106kcal
cooking modePrevent the screen from going to sleep
How to use a microwave oven
Lightly grease a microwave-safe 8-ounce ramekin or mug.
Whisk the egg yolks and Greek yogurt until smooth.
Add cacao powder, vanilla, vanilla stevia, and sea salt and stir until well combined.
Add chopped dark chocolate, if using.
Heat in the microwave for 45-60 seconds. The edges should be set while the center remains a little soft.
Let brownies rest for 2-3 minutes before serving. It will solidify as it cools.
How to use the oven
Preheat oven to 350°F.
Prepare the dough according to the steps above.
Pour into lightly greased oven-safe 8-ounce ramekins.
Bake for 8 to 10 minutes, until edges are set but center is still slightly soft.
Let cool for 5 minutes before serving.
air fryer instructions
Preheat air fryer to 325°F.
Grease an oven-safe 8-ounce ramekin.
Prepare the batter and pour into ramekins.
Air fry for 7 to 9 minutes, until edges are set but center is still slightly soft.
Let rest for 5 minutes before eating. As it cools, it will continue to solidify and become fluffy.
of egg yolk It has a richer, brownie-like texture than whole eggs.
Do not overcook. This dessert is best when the center is still fluffy.
Provided by: 1waiter | calorie: 106kcal | carbohydrates: 8g | protein: 8g | fat: 6g | Saturated fat: 3g | Polyunsaturated fats: 1g | Monounsaturated fats: 2g | cholesterol: 185mg | sodium: twenty threemg | potassium: 173mg | fiber: 4g | sugar: 2g | Vitamin A: 263IU | calcium: 70mg | iron: 2mg
