Scaled Protein Mug Cake

 

Scaled Ultimate 1-Minute Protein Brownie

This scaled recipe adapts The Big Man's World's 1-Minute Protein Brownie for a 5x5-inch square microwave pan, yielding approximately 3 servings. It’s high in protein, gluten-free, and can be made vegan with substitutions. Protein powder is measured in standard scoops, and milk and chocolate chips are in cups, with microwave time adjusted for 70% power on a 1000W microwave.

Prep Time: 5 minutes
Cook Time: 3.5–5.75 minutes (at 70% power)
Total Time: 8.5–10.75 minutes
Yield: 3 servings

Ingredients

• 1.5 standard scoops chocolate protein powder (casein, brown rice, or pea protein recommended; 1 scoop ≈ 30g or 2 tbsp)
• 3 tbsp coconut flour
• 3 tbsp coconut sugar (or other granulated sweetener)
• 1.5 tsp baking powder
• 3 tbsp cocoa powder (dark cocoa powder for richer flavor)
• 3 large eggs
• 1/3 cup to 1/2 cup + 1 tbsp milk of choice (unsweetened almond milk or whole milk)
• 1/4 cup to 1/3 cup chocolate chips (optional)
• Optional: sea salt flakes for topping

Instructions

1. Prepare the Pan: Lightly grease a 5x5-inch microwave-safe pan with non-stick spray to ensure easy removal.
2. Mix Dry Ingredients: In a medium bowl, combine 1.5 scoops protein powder, coconut flour, coconut sugar, baking powder, and cocoa powder. Stir until well mixed.
3. Add Wet Ingredients: Add eggs and 1/3 cup milk. Mix until a smooth batter forms. If the batter is too thick, add additional milk (up to 1/2 cup + 1 tbsp) 1 tbsp at a time to reach a thick but pourable consistency. Fold in half the chocolate chips (1/8 cup to 1/6 cup).
4. Assemble: Pour the batter into the greased pan and spread evenly. Sprinkle the remaining chocolate chips on top.
5. Microwave: Set microwave to 70% power (700W on a 1000W microwave). Microwave for 3.5–5.75 minutes, checking every 30 seconds after 2 minutes. The brownie is done when it has risen, the surface is set, and a toothpick inserted in the center comes out mostly clean with a few moist crumbs.
6. Rest and Serve: Let the brownie rest for 1 minute. Sprinkle with sea salt flakes if desired. Cut into squares or scoop out portions and serve warm.

Notes

• Protein Powder Scoop: A standard scoop is assumed to be 30g (2 tbsp). If your scoop differs, measure 6 tbsp (1/4 cup + 2 tbsp) or 45g. Using 2 scoops (60g) increases protein but may require 1–2 tbsp extra milk for consistency.
• Microwave Variability: At 70% power, cooking takes longer. Check frequently to avoid overcooking, which can make the brownie rubbery. For a gooier texture, stop at ~3–3.5 minutes if the surface is set.
• Texture Tip: If the batter is too dry, add an extra 1–2 tbsp milk, as protein powders vary in absorbency.
• Vegan Option: Replace eggs with 3 flax eggs (1 tbsp ground flaxseed + 3 tbsp water per “egg,” let sit 5 minutes) and use dairy-free milk and chocolate chips.
• Storage: Best enjoyed fresh. Store leftovers in an airtight container in the fridge for up to 3 days. Reheat briefly (10–15 seconds at 70% power) before serving.
• Toppings: Add whipped cream, fresh berries, or caramel sauce for extra flavor.
• Protein Powder: Avoid whey protein, as it can dry out when microwaved. Casein, brown rice, or pea protein work best.

Nutrition (Approximate, per serving)

• Calories: ~220–270 kcal (varies by protein powder and milk)
• Protein: ~10–12g (assuming ~30g protein per 2 tbsp of protein powder)
• Carbs: ~15–20g
• Fat: ~7–10g

Note: Nutrition is an estimate and depends on specific brands of ingredients used.

Credit: https://thebigmansworld.com/the-ultimate-1-minute-protein-brownie/

Credit to xAI (Grok.com) for scaling the recipe