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With 4 grams of fiber, less than 400 calories, and over 20 grams of protein per serving, this light, fluffy, perfectly moist cannoli protein mug cake recipe is made without protein powder in the microwave. And it tastes like real dessert! How’s that for a sweet treat to get excited about?
This single serving cake has light and fluffy texture with a surprisingly rich, deep vanilla flavor, a hint of nuttiness, and just the right level of sweetness. And here’s the real shocker – it’s made in the microwave! With no protein powder in sight, it boasts over 20 grams of protein, less than 400 calories, and 4 grams of fiber. And surprisingly, there’s no cottage cheese in sight! Instead, we use a much less utilized high-protein ingredient that adds rich flavor, bumps up the protein, and makes this cake moist: ricotta cheese.
Bookmark this recipe for when you’re craving dessert for breakfast, a quick and easy no-bake post-dinner treat, or a sweet snack. With the kiddos heading back to school, this healthy mug cake is a good after school snack recipe that they can make themselves!
What Sets This Protein Mug Cake Recipe Apart
- Light, soft texture and delicious cannoli flavor. Just look at that fluffy, moist cake. You’d never guess that this was “baked” in the microwave, or that it contains a decent amount of protein. Because even if something is healthy, if it doesn’t taste good, odds are I won’t opt to eat it (at least not a second time). That’s not an issue here; this recipe is on repeat!
- No protein powder in sight. I’m not saying there’s anything wrong with protein powder (I occasionally use it!), but if you’d rather come by your protein in a less-processed way, this is for you. Instead of a highly-processed powder, here we use foods that are naturally high in protein.
- Dessert or breakfast or snack, you decide. I love a good treat that’s nourishing enough for breakfast but satisfies like dessert.
- Special diet friendly. As written, this recipe is naturally gluten free, grain free, refined sugar free, low carb, and keto friendly.
- Quick and easy. Like any good mug cake, this one is really quick and easy to make. The batter whips up in just 3 minutes and then it cooks for 2 minutes in the microwave. And we mix it right in the mug that it cooks in, so there’s just the one mug to clean!
Protein Mug Cake Ingredients
Breaking It Down
Ingredients Explained
In this section I explain the ingredients and give substitution ideas where applicable. For the full recipe (including the ingredient amounts), see the recipe card below.
- Coconut oil cooking spray – Or your cooking spray of choice for the mug.
- Egg – Acts as a binder, helps create fluffy texture, and adds protein.
- Whole milk ricotta cheese – Ricotta is an incredible ingredient and it’s underutilized in my kitchen! It’s nutrient-dense and a good source of protein and calcium. Unlike yogurt, sour cream, and cottage cheese, ricotta isn’t tangy; it has a mild, slightly sweet milky flavor. And it happens to be the secret ingredient that helps give our mug cake rich flavor and fluffy, moist texture!
- Vanilla extract – For flavor and aroma.
- Pistachio extract – Or almond extract or hazelnut extract. Or if you want vanilla mug cake, you can just omit the nutty extract.
- Golden flaxseed meal – A little bit of golden flaxseed meal lightens up denser almond flour so our cake is light and fluffy.
- Almond flour – Almond flour is the base dry ingredient in this healthy mug cake.
- Keto granulated sweetener – Or use the same amount of regular granulated white sugar instead.
- Baking powder – The leavening agent.
- Salt – So our mug cake isn’t bland.
Optional Toppings
- Finely chopped pistachios – Or almonds, hazelnuts, pecans, peanuts, etc.
- Mini chocolate chips – I used Enjoy Life semi-sweet mini chocolate chips. You can use whatever you like, or omit them if you prefer.
- Plain unsweetened Greek yogurt – Or use any flavor you like.
Instructions
To prep, spray the inside of a 12-ounce microwave-safe mug with cooking spray.
- Add the egg, ricotta, vanilla, and pistachio (or almond) extract to the prepared mug.
- Stir with a fork to combine (a few lumps are fine).
- Add the flaxseed meal, almond flour, sweetener, baking powder, and salt.
- Stir to combine.
- Microwave on HIGH for 90 seconds, check to see if it’s done, and if not, microwave in additional 15-second intervals until finished (mine takes between 2 to 2 1/2 minutes). It’s done when it’s puffed and the top is no longer tacky.
- Cool for 5 to 10 minutes, then add any toppings you like and enjoy.
Storage
Let’s face it, friends, if you’re making a mug cake it’s so you can eat it right away to satisfy a craving! The beauty of this recipe is that it makes just 1 serving so there are no leftovers to save. Which is good because like most mug cakes, this one is best enjoyed soon after it’s made (I let it cool for 5 to 10 minutes and then go for it!).
Tips For the Best Protein Mug Cake Without Protein Powder
- If you’re wondering what you can use instead of ricotta cheese in this recipe, the best replacement is 1/4 cup cottage cheese, blended until smooth.
- You aren’t limited to nuts and chocolate chips on top! If you prefer fruity flavors, go for sugar free strawberry jam, sugar free blueberry jam, or fresh fruit (like chopped strawberries or peaches). Or make it extra decadent and serve it topped with a scoop of your favorite ice cream.
Frequently Asked Questions
Yes! However, the nutritional information will be different. Instead of the egg in this recipe, you can replace it with any one of the following: 1) 4 tablespoons unsweetened applesauce, 2) 4 tablespoons mashed banana (it will lend a slight banana flavor to your cake), or 3) a flax egg (1 tablespoon golden flaxseed meal whisked with 3 tablespoons water).
Here a combination of golden flaxseed meal, almond flour, and egg give this cake structure and help create perfect fluffy cake texture – even in the microwave!
Yes! And you are an individual after my own heart. I will be sharing my chocolate protein mug cake recipe soon. Stay tuned!
More High Protein Recipes to Satisfy Your Sweet Tooth
- Higher Protein Cinnamon Rolls
- No Bake Peanut Butter Oat Protein Balls
- High Protein Cheesecake With Greek Yogurt and Cottage Cheese
- Almond Croissant Protein Baked Oatmeal
Let’s Connect
Did you make this recipe? Please rate it and leave a comment below. You can also tag @anediblemosaic on social media.
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Cannoli Protein Mug Cake Recipe (No Protein Powder!)
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Ingredients
- Coconut oil spray (or cooking spray of choice)
- 1 large egg
- 1/4 cup whole milk ricotta cheese
- 1 teaspoon pure vanilla extract
- 1/8 teaspoon pistachio extract (or almond extract)
- 1 tablespoon golden flaxseed meal
- 3 tablespoons almond flour
- 1 tablespoon keto granulated sweetener (or regular granulated white sugar)
- 1/2 teaspoon baking powder
- 1/8 teaspoon salt
Optional Toppings:
- 1 teaspoon finely chopped pistachios (or almonds, hazelnuts, pecans, etc.)
- 1 teaspoon mini chocolate chips
- 2 tablespoons plain unsweetened Greek yogurt (or any flavor you like)
Instructions
- Prep. Spray the inside of a 12-ounce microwave-safe mug with cooking spray.
- Mix. Add the egg, ricotta, vanilla, and pistachio (or almond) extract, and stir with a fork to combine. Add the flaxseed meal, almond flour, sweetener, baking powder, and salt, and stir to combine.
- Cook. Microwave on HIGH for 90 seconds, check to see if it’s done, and if not, microwave in additional 15-second intervals until finished (mine takes between 2 to 2 1/2 minutes). It’s done when it’s puffed and the top is no longer tacky.
- Enjoy. Cool for 5 to 10 minutes, then add the toppings and enjoy.
Notes
- Storage: Let’s face it, friends, if you’re making a mug cake it’s so you can eat it right away to satisfy a craving! The beauty of this recipe is that it makes just 1 serving so there are no leftovers to save. Which is good because like most mug cakes, this one is best enjoyed soon after it’s made (I let it cool for 5 to 10 minutes and then go for it!).
Nutrition
Nutritional information is automatically calculated and should be used as an approximate.
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I’m the writer, recipe developer, photographer, and food stylist behind this blog. I love finding the human connection through something we all do every day: eat! Food is a common ground that we can all relate to, and our tables tell a story. It’s my goal to inspire you to get in the kitchen, try something new, and find a favorite you didn’t know you had.
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