Protein Molten Lava Cake For One

by Lauren

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This Protein Molten 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!

My heavens y’all – we sure have stumbled amongst a winner here! This dessert came about the other night when I NEEDED chocolate. Yes, needed. It was late. I was tired, and I wasn’t about spending time or energy in the kitchen to whip up a healthy treat. As easy as my go-to’s are (ehrm Chocolate Chip Protein Skillet Cookie and Protein Fluff) I really was just NOT having it. Does this scenario sound familiar? 😂

Instead of reaching for the halloween candy bag (which I very much wanted to do), I decided I would give a go at a protein cake I could make in the microwave. Because #easy. 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 – and let me tell y’all, there’s been a lot. Which is also low-key frustrating because I have planned and attempted many microwave cakes before and of course I finally nail it when I wasn’t trying to. Ha! Always happens like that right?

To be honest, I am reaaaaaally so glad it turned out so well. Not just so I can share it with you guys and remake myself, but because really – that bag of halloween candy would have stood no chance if this thing failed. 😂 So if you ever find yourself in a similar situation as me where it is late and you are tired and desperate for chocolate…. before reaching for the candy, GIVE THIS CAKE A GO.

What I loved most about the cake was the combination of actual cake + gooey fudgy batter. Hence why I named it Molten “Lava” Cake. 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 it is better this way because the outer rim of the cake doesn’t cook as much, and therefore, is less spongy.

Ingredients Used

  • Protein powder – I used PEScience vanilla protein powder for this one. Their cake pop flavor would also be amazing here! PEScience is my tried and true. Quality ingredients, amazing flavor, and always bakes SO DANG WELL. I will never look elsewhere.
    For all PEScience products, you can use code “LaurenFitFoodie” to save 15%.
  • Cocoa Powder – Since making this I have used both normal dark cocoa powder (Hershey’s brand) and HIIT Nutrition black cocoa. They are honestly BOTH amazing in their own ways. I wish I could explain this better, but the dark cocoa gives a rich classic chocolate flavor and the black cocoa gives a cookies and cream like chocolate flavor. I keep going back and forth between the too 😂 y’all gotta try it both ways and tell me what you prefer!
    For all HIIT Nutrition products, you can use code “LaurenFitFoodie” to save 10% off.
  • Peanut butter powder – any brand works for this! I love using PBFit. 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.
  • Sugar Free Chocolate Jello Pudding Mix – I’ve been using Simply Delish brand (more natural ingredients) but any kind will do!
  • Sweetener – I typically just use a packet of Truvia, but really any sweetener will work.
  • Baking powder
  • Unsweetened almond milk – or any milk of choice!
  • Vanilla extract – optional, but I like the taste it adds

How to Make

Just throw everything into a bowl, mix and microwave! I mean that is basically it 😂

I would just say to:
1.) 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. Its 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 it’s better this way – trust me.

Black Cocoa vs Dark Cocoa Powder

Like I said above, I really do love this with both cocoa powders! And I can’t say which is my favorite because they both truly are amazing in different ways.

Think of the cookie part of an Oreo… In gooey cake form. That is how the black cocoa tastes. Again, I get my black cocoa from HIIT Nutrition for this! I have yet to find this stuff in stores.

And the dark cocoa powder, well, this is simply how a normal rich chocolate cake would taste. I LOVE THEM BOTH.

For comparison sake, here is a picture of the cake made with black cocoa powder. The other pictures in this post are made with the normal dark cocoa.

As always if you try, tag me on Instagram (@LaurenFitFoodie) because I love seeing your yummy recreations!

Molten Lava Cake

Molten Lava Cake

Yield: 1
Prep Time: 5 minutes
Cook Time: 1 minute
Total Time: 6 minutes

This Protein Molten 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!


  • 1 scoop (31g) vanilla protein powder 
  • 2 tbsp (10g) dutch black cocoa or dark cocoa powder  
  • 1 tbsp (8g) peanut butter powder
  • 1 tbsp (8g) sugar free chocolate pudding mix 
  • 1/2 tsp baking powder
  • 1 packet sweetener (2-3g)
  • 1/3 cup (90 mL) unsweetened almond milk 
  • 1 tsp vanilla extract (optional)
  • 1/2 tbsp (8g) mini chocolate chips


  1. In small bowl, add the protein powder, cocoa powder, peanut butter powder, pudding mix, baking powder and sweetener. Stir until combined.
  2. Add the almond milk and vanilla and stir again until all ingredients are mixed thoroughly.
  3. 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.
  4. Microwave on a power level of 7 for 1 minute to 1 minute and 20 seconds. Cooking time with depend both on the size of your bowl and how gooey or cakey you want it.

For a more gooey cake, microwave closer to 1 minute.
For a more cakier cake, microwave closer to 1 minute 20 seconds.


MFP entry: Lauren Fit Foodie Molten Lava Cake

Nutrition Information
Yield 1 Serving Size 1 cake
Amount Per Serving Calories 248Total Fat 6gCarbohydrates 22gProtein 32g

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