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4.88 from 130 votes
Home By Diet Low Carb

High Protein Lava Cake in a Mug (Single Serve)

This High Protein Lava Cake is the perfect dessert to quickly curve your chocolate cravings when your sweet tooth strikes! Made with a few staple ingredients and ready to eat in a minutes time, this microwavable chocolate cake will quickly become your new favorite dessert!

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By: Lauren published: Oct. 12, 2020 updated: Feb. 14, 2024 43 Comments

This post may contain affiliate links. Please read my disclosure policy.

Chocolate protein lava cake topped with whipped cream in a mug with a spoon.
Contents hide
About This Recipe
Why You’ll Love This Protein Lava Cake
Ingredients and Substitutions
How To Make
Protein Lava Cake Tips!
FAQ: Protein Lava Cake
More Healthy Cake Recipes You’ll Love
Protein Lava Cake (Single Serve)
MyFitnessPal Entry
Did You Make This?

About This Recipe

My heavens y’all – we sure have stumbled amongst a winner here! This dessert came about one night when I NEEDED chocolate. It was late. I was tired, and I wasn’t about spending time or energy in the kitchen to whip up a healthy treat.

I decided I would give a go at a protein cake I could make in the microwave. To be honest, I had no idea how it would turn out, but I was hopeful (and desperate). So I mixed a couple of ingredients in bowl, put it in the microwave and crossed my fingers.

Lucky for me, it turned out amazing. More amazing than any other cake I had ever tried to microwave before in my life! This Protein Lava Cake has the best combination of actual cake + gooey fudgy batter.

The secret trick? I set the cook power on the microwave at 7 which allowed me to create the perfect texture for both. It’s not bad if you don’t change the microwave cook power, but I think it is better this way because the outer rim of the cake doesn’t cook as much, and therefore, is less spongy.

And the best part is it just takes 1 minute to make! Just like my other mug cake recipes, Healthy Coffee Cake in a Mug, Red Velvet Mug Cake or Banana Chocolate Chip Mug Cake) all you have to do is mix a few simple ingredients, microwave and enjoy!

Chocolate protein lava cake topped with whipped cream in a mug with a spoon.

Why You’ll Love This Protein Lava Cake

  • All you have to do is mix up the ingredients and pop them in the microwave.
  • It only takes one minute to make!
  • You very likely have all of these ingredients already in your pantry.
  • Enjoy the sweet flavor of molten lava cake without all the carbs and fat!
  • The perfect single-serving dessert to curve your sweet tooth without extra leftovers!

Ingredients and Substitutions

Ingredients for Chocolate protein lava cake.
  • Protein powder – I used PEScience vanilla protein powder for this one but any flavor will work.
    For all PEScience products, you can use code “LaurenFitFoodie” to save 10%.
  • Cocoa Powder – normal cocoa powder or dutch black cocoa powder (see below for differences)
  • Peanut butter powder – I buy the big tub off Amazon like the one here to save a few bucks and because I know I’ll go through it.
  • Jello-O sugar-free chocolate pudding mix – or any flavor for that matter, the chocolate just makes it more chocolatey, which we love right??
  • Sweetener of choice – I typically just use a packet of Splenda, but really any sweetener will work.
  • Baking powder
  • Unsweetened almond milk – or any milk of choice!
  • Vanilla extract – optional, but I like the flavor it adds.

How To Make

The full printable recipe is below, but let me walk you through the process so you know what to expect when you’re making it!

Ingredients for chocolate protein lava cake before being mixed together.

1. In small bowl, add the protein powder, cocoa powder, peanut butter powder, pudding mix, baking powder and sweetener. 

Ingredients for chocolate protein lava cake after being mixed together.

2. Stir until combined.

Chocolate protein lava cake batter in a mug.

3. Add the almond milk and vanilla and stir again until all ingredients are mixed thoroughly. Add the chocolate batter and spread out evenly. Sprinkle with chocolate chips.

Chocolate protein lava cake in a mug topped with chocolate chips.

4. Microwave at a power level of 7 for 1-1:20 minutes. Cooking time with depend both on the size of your bowl and how gooey or you want it. You want to keep the middle gooey so it’s like a lava cake!

For The Best Results

Protein Lava Cake Tips!

  1. Make sure to mix the dry ingredients first – this will help make sure everything is mixed well and bakes evenly. Plus, no one likes getting baking powder clumps in their bite. Blah! Mixing the dry ingredients first helps prevent that.
  2. Transfer to a microwave-safe bowl sprayed with cooking spray after mixing everything. You don’t have to do this and it’s not that messy if you don’t – but really – clean up is next to none when you do and its not that hard. It’s literally just an empty bowl with no remains. Plus I just rinse the batter bowl immediately while this is microwaving so it’s not like I’m wasting extra dishes anyway.
  3. Change the cook power on your microwave! Again, not necessary, but if you’re all about having the most optimum experience here. 👏🏼
Chocolate protein lava cake in a mug topped with whipped cream and chocolate chips.

FAQ: Protein Lava Cake

What’s the difference between black cocoa and dark cocoa powder?

Dark cocoa gives a rich classic chocolate flavor and the black cocoa gives a cookies and cream like chocolate flavor. I get my black cocoa from from Amazon (Wincrest Black Cocoa) or HIIT Nutrition! I have used both normal dark cocoa powder (Hershey’s brand) and dutch black cocoa. They are honestly BOTH amazing in their own ways.

Can this protein lava cake be made in advance?

Mug cakes should always be made fresh! If you want, you could always prep and measure out the dry ingredients into a couple of Ziplock bags to make the process a little quicker. But either way, this mug cake is super quick and easy to make!

Is this protein lava cake gluten-free?

Yes, this protein lava cake is gluten-free. To make dairy-free, just be sure to use a plant-based protein powder, vegan-friendly jello powder (like SimplyDelish) and dairy-free milk.

More Healthy Cake Recipes You’ll Love

Overhead view of Healthy Coffee Cake in a Mug.

Healthy Coffee Cake in a Mug

Banana mug cake in a mug topped with chocolate chips, bananas, and whipped cream.

5-Minute Healthy Banana Mug Cake

Red velvet mug cake topped with frosting and chocolate chips on a plate with a fork.

Healthy Red Velvet Protein Mug Cake

Healthy protein angel food cake topped with strawberries on a plate.

Strawberry Protein Angel Food Cake (Low Carb)

Did you make this? If you snap a photo, please be sure leave a review, tag me on Instagram or TikTok at @LaurenFitFoodie or hashtag #LaurenFitFoodie so I can see your creations!

Chocolate protein lava cake topped with whipped cream in a mug with a spoon.
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4.88 from 130 votes

Protein Lava Cake (Single Serve)

? Dairy-Free ? Gluten-Free ? High Protein ? Low Carb ? Macro-friendly ? Vegan ? Vegetarian
This High Protein Lava Cake is the perfect dessert to quickly curve your chocolate cravings when your sweet tooth strikes! Made with a few staple ingredients and ready to eat in a minutes time, this microwavable chocolate cake will quickly become your new favorite dessert!
Yield: 1
Prep: 5 minutes mins
Cook: 1 minute min
Total: 6 minutes mins
Calories: 248kcal
Protein: 32g
Fat: 6g
Carbs: 22g

Ingredients

  • 1/4 cup vanilla protein powder (30g)
  • 2 Tbsp dutch black cocoa or dark cocoa powder (10g)
  • 1 Tbsp peanut butter powder (8g)
  • 1 Tbsp sugar free chocolate pudding mix (8g)
  • 1/2 tsp baking powder
  • 1/2 tsp sweetener of choice
  • 1/3 cup unsweetened almond milk (90g) or milk of choice
  • 1 tsp vanilla extract
  • 1/2 Tbsp mini chocolate chips use dairy-free if needed

Before You Begin! If you make this, please leave a review and rating letting us know how you liked this recipe! This helps our business thrive & continue providing free recipes. Scroll for macros and MyFitnessPal code.

Instructions

  • In small bowl, add the protein powder, cocoa powder, peanut butter powder, pudding mix, baking powder and sweetener. Stir until combined.
  • Add the almond milk and vanilla and stir again until all ingredients are mixed thoroughly.
  • Spray a separate microwave safe bowl with cooking spray (you can skip this step if you don't care that the cake may stick a little). Add the chocolate batter and spread out evenly. Sprinkle with chocolate chips.
  • Microwave at a power level of 7 for 1-1:20 minutes. Cooking time with depend both on the size of your bowl and how gooey or you want it. You want to keep the middle gooey so it's like a lava cake!

Nutrition Information

Serving: 1cake, Calories: 248kcal (12%), Carbohydrates: 22g (7%), Protein: 32g (64%), Fat: 6g (9%)

Nutrition is hand-calculated and accurate. No autocalulations! However, note that values can vary based on the brands you use and if you substitute ingredients.

MyFitnessPal Entry

Lauren Fit Foodie Molten Lava Cake

© Author: Lauren

Chocolate protein lava cake topped with whipped cream in a mug with a spoon.

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Lauren

Lauren

Lauren lives with her husband, Simon and two dogs, Finley and Cookie, in the Carolina’s. She has college degrees in Nursing and Exercise Science, is a NASM certified trainer and spent many years as a macro coach before transitioning to full time blogging. She loves staying active, being creative and recreating her favorite comfort food dishes into healthier, lightened up versions. Desserts are her speciality!

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I’m Lauren, a food lover sharing healthy, macro-friendly recipes that taste good and you can feel good about eating. Here you’ll find everything from breakfasts to easy dinners to lightened up desserts because desserts are absolutely mandatory around here!

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