Yield: 1 serving
Prep Time: 5 minutes
Cook Time: 2 minutes
Total Time: 7 minutes
Estimated Calories: ~350
Protein: ~30g
Carbs: ~30g
Fat: ~10g
Ingredients
1 scoop protein powder
1 egg
2 Tbsp milk
1 Tbsp cocoa powder
1 tsp baking powder
Directions
Step 1 – Mix It Right the First Time
Add all your ingredients into a mug or small bowl and mix thoroughly. Stir until everything is completely smooth and there are no dry pockets at the bottom.
Take your time here because bad mixing is what ruins the texture later.
Step 2 – Adjust the Consistency
Check how thick the batter looks before cooking. If it feels too dense or stiff, add a small splash of milk and mix again until it loosens slightly.
You want something between thick batter and soft paste, not something dry.
Step 3 – Microwave with Awareness
Place the mug in the microwave and cook for about 60–90 seconds. Watch it while it cooks so it doesn’t overflow or dry out.
It should rise slightly, then settle when it’s done.
Step 4 – Let It Set
Take it out and let it sit for about a minute before touching it. This allows the texture to firm up so it’s not overly soft or undercooked.
If you cut into it too early, it can feel wet instead of cake-like.
Step 5 – Quick Challenge
While it cools, hit 15–20 pushups or a short plank. You’ve got time, don’t waste it.
Step 6 – Eat It Warm
Eat it straight from the mug while it’s still warm. Don’t let it sit too long or it loses that soft texture.
This is your fast dessert that feels like a win, not a compromise.
