Dinah’s Protein Cake in a Mug


One of the big recipes on my blogspot blog is Dinah’s Paleo Cake in a Mug and it is delicious. I’d worked to find a way for it to have a texture that wasn’t weird and rubbery. It was also good to know you got the protein from the egg. Best of all, it was quick and easy.

Using protein instead of almond meal or flour will sure increase the protein when you check the macros, so I’ve been tweaking, using 1st Phorm. #getmacroed #blacksheepdietician

First of all, you need to make this delicious protein cake in a mug in a BIG mug. BIG.

Here, I can prove it to you. I wanted to take this photo in Jack’s Margaritaville mug – it’s more of a normal-mug-sized mug.


This was still delicious but messy, so don’t let that happen to you.

Add the dry ingredients to the BIG mug and stir:
1 scoop 1st Phorm Formula-1 Vanilla Milkshake (or your favorite)
1/4 tsp baking soda
1/4 tsp cinnamon
1 heaping TBSP Hershey’s Special Dark cocoa
(Just stir it with the fork you are going to eat it with)

Then add the wet ingredients:
2 tsp maple syrup (or honey)
2 drops real vanilla
1 egg
3 TBSP pumpkin (from a can – this is what prevents a bad textured cake in a mug)
1 TBSP dark chocolate chips (you don’t have to have them in the recipe, but I think they are totally worth it in the macro plan)
Stir, making sure you stir up the bottom.

Put the mug in the microwave for 1 minute, 45 seconds, maybe just 1 minute, 30 seconds. You don’t want it to overcook – it’s good when it’s a little gooey!!!

Stir, and enjoy!

Also, if you leave out the chocolate chips your macros may fit into your day more easily, but I am a dark chocolate lover, and I think you should try it.

I also should mention that all protein scoops are not the same size. For instance, when I make this with 10 Institute Basics grass fed protein, it’s about 2 1/2 scoops – that’s a tiny scoop!

In a pinch, you can use applesauce in place of the pumpkin.

Nutrition Facts
Servings 1.0
Amount Per Serving
calories 338
% Daily Value *
Total Fat 11 g 17 %
Saturated Fat 5 g 26 %
Monounsaturated Fat 2 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 186 mg 62 %
Sodium 402 mg 17 %
Potassium 180 mg 5 %
Total Carbohydrate 31 g 10 %
Dietary Fiber 6 g 22 %
Sugars 20 g
Protein 29 g 59 %
Vitamin A 110 %
Vitamin C 5 %
Calcium 129 %
Iron 8 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

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