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Protein Mug Brownie

As it turns out, protein powder recipes are one of the main love languages in the MacroEd community, so here’s another one for you.  This Protein Mug Brownie is quick, easy, delicious, and packs a whopping 34g of protein.  Whip it up in minutes for a quick snack to satisfy your sweets cravings.

My Favorite “Cheat” Dessert

What I love about this recipe (other than chocolate, HELLO!), is that you can stir up a bunch of the mix and have it ready to roll. It’s an amazing cheat dessert that isn’t cheating! The rich, chocolate flavor feels decadent, but it’s packed with protein and low in carbs.

DIY Gift Idea – Mug Brownie Mix

It would also make a GREAT gift for your protein-loving friends. 🎁🎁🎁

I’m picturing the drink mix in a little mason jar with a cute ribbon being just right for a friend who is just getting started on his or her MacroEd journey.  😍

More Mug Cake Flavor Ideas

In addition to the 1st Phorm Level 1 Milk Chocolate protein, here are some others you may want to give a try (omit the cocoa powder if appropriate):
Cinnamon Cookie Batter Level 1 with cinnamon chips (or chocolate, you do you, babe)
Mint Ice Cream Sandwich Level 1 or Chocolate Mint Cookie Phormula 1 (I’d have a hard time not adding a crumbled Andes mint to the top)
Peanut Butter Cup Level 1 with a couple of Reese’s Pieces or a crumbled mini Reese’s Cup
Lemon Meringue Phormula 1 with whipped cream on top (skip the chocolate chips for this one…you won’t need em)
German Chocolate Cake Level 1 (if you’re lucky enough to snag it) with some unsweetened shredded coconut #swoon 😍
Caramel Latte Level 1 with mini chocolate chips (sweet mocha heaven)
Strawberry Milkshake Level 1 with fresh berries and whipped cream
Ice Cream Sandwich Level 1

Grab your 1st Phorm from our RD Jeremy Mullins and score FREE SHIPPING while helping out our favorite guy.

protein mug brownie


Protein Mug Brownie

Protein Mug Brownie

Yield: 1 mug brownie
Prep Time: 3 minutes
Cook Time: 2 minutes
Total Time: 5 minutes


  • 1 scoop (35g) 1st Phorm Level 1 Chocolate or your favorite chocolate protein powder
  • ¼ tsp baking powder
  • ¼ tsp cinnamon
  • ½ tsp cocoa powder (Hershey’s Special Dark is my AND Dinah’s fave)
  • 1 egg
  • ½ tsp vanilla extract
  • 3 tbsp pumpkin puree (NOT pumpkin pie mix)
  • ¼ C milk (macros figured for 2%)
  • 1 tbsp mini chocolate chips


  1. Grease your largest coffee mug or smallest cereal bowl w/ nonstick spray.
  2. In another bowl, mix protein, cocoa powder, cinnamon, and baking soda.
  3. Then add egg, pumpkin, vanilla, and milk and mix again.
  4. Stir in chocolate chips.
  5. Microwave 1:30-1:45 or until you get your desired doneness (I like a gooey middle)



Vegetarian:  Absolutely!

Gluten Free:  All 1st Phorm flavors except Ice Cream Sandwich and Mint Ice Cream Sandwich are GF.  Grab one of those and some GF baking powder and you should be in good shape.

Dairy Free:  If you can find a dairy free protein powder, sub the milk for a nut milk of your choice, and omit the chocolate chips and whipped cream, yes!

If you make the recipe as-written, feel free to use my math in MFP: MacroEd Mug Brownie

Nutrition Information:
Serving Size: 1 mug brownie
Amount Per Serving: Calories: 357Total Fat: 13gCarbohydrates: 23gProtein: 34g

Meal Plans

This Protein Mug Brownie recipe is featured in our Meal Plan Membership.  We have a free week available.
Take a week off from planning and let me do the work for you!  Get your free week below!

If you’re ready for some serious help with meal planning, purchase our Meal Plan Membership and we’ll provide everything you need!  Join for just $14 month and I’ll deliver family-friendly, macro-hacked recipes to your inbox every Wednesday!

Be sure to show me your creations by using our hashtag #getmacroed.  It makes my day to see my recipes in your kitchen and you never know when I might feature one of yours!

Thank You!

Big thanks to Dinah at Feeding Ger Sasser for hacking this one for us!  We are her BIGGEST fans and you should be too!

All the best,

Looking for more recipes like these?  Check out our online recipe book!

Ready for someone else to take over meal planning so you can have more time with your family?  I volunteer as tribute!  😉

New to macros in general?  Take our free 7-day ecourse.  We’ll teach you all about em!

Looking for an amazingly supportive community of weird macro-counters like yourself?  Come on over.

Have other questions?  Drop us a line! hello at getmacroed dot com

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