Recipe: Protein Mug Cake with Banana
Maintaining a healthy diet doesn't mean giving up delicious desserts. This protein-rich banana mug cake is the perfect option for a quick, nutritious and tasty snack, ideal for those who exercise or want a balanced sweet treat.
Ingredients:
- 1 ripe banana (mashed)
- 1 egg
- 2 tablespoons of oatmeal
- 1 tablespoon whey protein (vanilla or neutral flavor)
- 1 teaspoon cocoa powder (optional, for a chocolate version)
- 1 teaspoon baking powder
- 1 pinch of cinnamon (optional, for more flavor)
- 1 teaspoon honey or maple syrup (optional, to sweeten)
Preparation method:
-
Mash the Banana:
- Place the ripe banana in a small bowl and mash well with a fork until you obtain a smooth puree.
-
Mix the Ingredients:
- Add the egg to the mashed banana and stir until combined.
- Add the oat flour, whey protein, cocoa (if using), cinnamon and honey (optional). Mix well until you get a uniform dough.
-
Add the Yeast:
- Finally, add the baking powder and mix gently.
-
Transfer to Mug:
- Pour the mixture into a large mug (make sure it is clean and dry) leaving room for the cake to rise.
-
Microwave Cooking:
- Microwave for about 1 minute and 30 seconds to 2 minutes (power may vary). Check if it is cooked by inserting a toothpick; if it comes out clean, it is ready.
-
Finish:
- Let cool for 1 minute before enjoying. You can top with a little peanut butter, nuts or 70% cocoa chocolate chips for a special touch.
Approximate Macros (per serving):
- Protein: 15-20g (depending on the whey protein used)
- Carbohydrates: 20-25g
- Fats: 5-7g
- Total Calories: ~200-250 kcal
This protein mug cake is the ideal solution for those who need an energy boost or want to satisfy their sweet tooth without compromising their diet. Easy, quick and incredibly delicious!
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