60-Second Protein Chocolate Lava Cake
A rich, decadent, gooey chocolate mug cake cooked in the microwave that fulfills chocolate cravings without ruining your calorie deficit.
Equipment
- 1 Microwave-safe mug Minimum 10 oz capacity to prevent overflowing
- 1 Whisk or fork
Ingredients
- 1 scoop Chocolate Whey Protein Powder Approx 30g
- 1 tbsp Unsweetened Cocoa Powder
- 1 tbsp Sugar-free chocolate chips
- 1/4 tsp Baking powder
- 1 tbsp Unsweetened Applesauce Replaces butter/oil for moisture.
- 1/4 cup Unsweetened Almond Milk
Instructions
Mixing
- Whisk together the chocolate protein powder, unsweetened cocoa powder, and baking powder in the microwave-safe mug until uniformly mixed.
- Add the unsweetened applesauce and almond milk. Stir thoroughly until a thick batter forms and no dry spots remain at the bottom of the mug.
- Sprinkle the sugar-free chocolate chips directly into the center of the batter. Do not stir them in; pushing them into the center creates the “lava” effect.
Cooking
- Microwave on high for 45 to 60 seconds. The edges should look set, but the center should remain slightly gooey.
- Remove the mug carefully, as it will be hot, and let it sit for 1 minute before eating.
Notes
- Macros: Calories: 190 kcal | Protein: 26g | Carbs: 12g | Fat: 5g
- Protein Powder Choice: (Ed. note: always use a whey-casein blend or a plant-based protein for microwave baking to avoid a rubbery texture.) 100% Whey isolate tends to dry out quickly.
- Microwave Variables: Every microwave has a different wattage. Start with 45 seconds. Cook in 10-second bursts until you reach the desired consistency if the batter remains too liquid.
- Applesauce Substitute: Use mashed banana or plain non-fat Greek yogurt in the exact same quantity if you lack applesauce.
- Serving Suggestion: Top with a dollop of light whipped cream to add only 15 calories.
- Do Not Overcook: The difference between a lava cake and a dry chocolate sponge is 15 seconds. Err on the side of undercooking.