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Protein Muffin for 1 {microwave mug recipe, gluten-free}

protein muffin 3

Happy Saturday, everyone!

I hope that it’s blossoms, birds singing and sunshine in your neck of the woods; it certainly is the case here in Texas. We had a tumultuous thunderstorm last night (including loss of power for much of the night; love flossing my teeth in the dark). But the upside? All the yellow-green pollen that’s been coating my car, throat and eyeballs has been blown away to reveal a sparkling, spanking clean morning.

And I’m ready for a run!

I’m taking Nick to a kite festival around noon, so it’s a mad dash to make and eat breakfast, clean up (i.e., shove items in dishwasher), run, shower, and locate and untangle kites. I love Saturday morning baked goods, but there’s no time, plus Nick and Kevin have already eaten. Solution? My 2-Minute protein mug muffin.

If you have protein powder in the pantry, this is a great alternative to a smoothie; some mornings I’m just in the mood to chew. And this is so much better than many store-bought protein bars, which are very often full of junk ingredients, such as low-quality proteins, artificial flavors and colors, and preservatives. This quick muffin offers an easy (and delicious) alternative (plus you can spread it with jam or marmalade :)). Or you can add in a tablespoon or two of…just about anything, from chocolate chips to diced fruit to chopped nuts.

Seize the Saturday!

protein muffin 1

Just plop everything in a mug (give the mug a spritz of nonstick spray first).

protein muffin 2

Mix it up until smooth (the protein powder may clump a bit at first; just keep whisking, it breaks up after a few seconds). Then microwave! Easy peasy. Eat it right out of the mug or transfer to a plate. You can even save it for later (place in an airtight container or bag).

protein muffin 4

Don’t forget to enter my book giveaway! Enter here: Win 1 of 10 Copies of my book, 250 Best Microwave Meals in a Mug! You have until April 1!


Yield: 1

Microwave High Protein Muffin {microwave mug recipe, gluten-free}

Microwave High Protein Muffin {microwave mug recipe, gluten-free}

You can vary this endlessly--stir 1-2 tbsp of your favorite add-ins (e.g. fresh fruit, dried fruit, chopped nuts, seeds, chocolate chips) and/or add your favorite flavorings (e.g., citrus zest, almond extract).

Prep Time 1 minute
Cook Time 1 minute
Total Time 2 minutes


  • 1/4 cup all-natural vanilla whey protein powder
  • 1/4 tsp baking powder
  • Pinch of fine sea salt (optional)
  • 1 large egg
  • 1/2 cup mashed very ripe banana (applesauce also works)
  • 1 tbsp milk (dairy or nondairy)


  1. Spray inside of a large mug with nonstick cooking spray.
  2. Add all of the ingredients to mug. Stir with a fork until very well blended.
  3. Microwave on High for 1 to 2 minutes (checking at 1) or until center is just set. Let cool slightly or entirely in mug.
  4. Eat directly from mug or gently remove to a small plate.

Nutrition Information

Serving Size

entire recipe

Amount Per Serving Calories 236Total Fat 6.8gSaturated Fat 2.1gTrans Fat 0gCholesterol 237mgSodium 148mgCarbohydrates 16.4gFiber 1.8gSugar 9.1gProtein 27.7g

Did you make this recipe?

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Saturday 10th of October 2020

Exceedingly interesting.

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Monday 22nd of August 2016

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Sunday 26th of July 2015

I used a mug that was too small... I noticed too late that it was coming over the top. But no major problem. It nowhere looks like your photo though, but then again it tastes great so it's too hard to let it cool down to see if the structure improves. (used cookies and cream flavored whey)


Sunday 28th of February 2021

I had the same problem 😂 Mine however tasted quite egg like. Coukd it be my egg was too large?

Sassy Dove | Beauty with an attitude

Monday 13th of July 2015

Just tried this with Cellucor Cor-fetti cake batter flavored protein powder and cut out the banana to save carbs. It worked out great! The texture is a bit spongy but I don't mind. Topped with Walden Farms calorie-free pancake syrup... divine!!


Wednesday 11th of November 2015


Dagens husmodertips #5 | Det er bare sundt

Thursday 12th of February 2015

[…] Muffin bagt i krus […]

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