This healthy low calorie chocolate mug cake is rich, decadent, incredibly moist, and takes only 1 minute to make! Plus, along with being easy and delicious, this cake in a mug is completely gluten free, sugar free, flour free and has just 150 calories.
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THE BEST LOW CALORIE MUG CAKE
If you've been searching for low calorie desserts that are quick, easy, tasty, and filled with chocolate, you're going to love this healthy mug cake.
Also, this is a low carb mug cake too - it has just 5 net carbs - and it's high in protein. The cake clock in at almost 20 grams of protein per serving.
Oh, and to make it even better, you can make this mug cake in the microwave in just 1 minute. And even if you include the prep time to make this cake, you're looking at less than 5 minutes in total.
So, when the chocolate cravings hit, you can whip this up in a flash, and not have to worry about over-eating since portion control is built right into this recipe!
Now, let's dive into the ingredients for this low calorie mug cake recipe.
All you need to make it are 6 pretty common ingredients that you probably already have at home!
Here is what you'll need for this healthy mug cake recipe:
- ½ Scoop Vanilla Protein Powder
- 2 Tbsps Cocoa Powder
- 2 Tbsps Confectioners Swerve (or monk fruit)
- ¼ teaspoon Baking Powder
- 1 Large Egg
- 2 Tbsps Unsweetened Apple Sauce
- Pinch of Salt
Pretty common stuff right?!
By the way, if you pick up the vanilla protein powder I use to make this mug cake, then you're well on you're way to having everything you need to make my "famous" weight loss smoothie recipe.
The smoothie tastes almost exactly like an oreo, but it has less than 90 calories a serving! So, I highly recommend making that recipe next.
Also, if you're looking for a higher fat mug cake - one that has macros geared more for the keto diet - you can use almost every single one of these ingredients to make this keto chocolate mug cake recipe!
But, if a low calorie high protein cake is what you're looking for, this recipe will be the one you'll want to stick with.
PROTEIN POWDER TO USE
One of the main ingredients we will use to replace flour and add some protein is vanilla protein powder.
And for the protein powder, I recommend using one that has a casein and whey blend - I used the vanilla one from PE Science. I've found that a protein powder with both casein and whey bakes the best and will give you the best possible results. And I like vanilla because it balances with the unsweetened cocoa powder for the perfect flavor in a chocolate mug cake.
Having said that, if you just use whey protein, it will alter the texture of the cake but it will still have that chocolate flavor. In my experience, it's made the cake a bit too "fluffy" and not as cakey. Your healthy chocolate mug cake will still turn out good - it just won't turn out great. At least not as good as it could.
SWEETENERS TO USE
So, as I mentioned, we will be making a sugar free mug cake to keep it as healthy and low calorie as possible.
And to do that, I used Confectioners Swerve, a 0 calorie and 0 sugar sweetener that is just as sweet as sugar. I actually use this to make my low calorie pizza recipe too, so if your looking for another recipe to use it in, that one would be at the top of my list.
However, another sweetener you can use is Lakanto's Powdered Monk Fruit Sweetener - monk fruit is essentially the same thing as Swerve and will work just as well in this recipe!
And, of course, allulose is a great 0 calorie sugar substitute as well. You just may need a bit more of it if you're using one that isn't as sweet as sugar.
HOW TO MAKE LOW CALORIE MUG CAKE
The best part about this chocolate mug cake recipe might be how quick and easy it is to make.
It takes just 5 minutes - prep time included - and all you really have to do is mix the ingredients together.
Oh, and before we get into the recipe, I suggest using a food scale to weigh out all of your ingredients - using grams will give you the most accurate measurements.
Now, if you're ready for this homemade chocolate cake in a cup, let's get baking!
STEP 1: MIXING THE INGREDIENTS
First, take out a small bowl or microwave safe mug and add in your dry ingredients - the protein powder, cocoa powder, Swerve, baking powder, and salt - and whisk them until combined.
Then, in another small bowl, add the egg and apple sauce and give them a whisk until they're well incorporated with one another.
Next, pour the wet ingredient mixture into the bowl of dry ingredients and use a spatula to mix them until a chocolate mug cake batter forms.
By the way, you can just add everything to a well-greased mug/ramekin, but I've found the ingredients don't combine into the mug cake batter as well if you do.
STEP 2: COOKING THE MUG CAKE IN THE MICROWAVE
Now that you have a combined batter, coat a ramekin - or a mug- with baking spray and pour the batter into it.
Then microwave the cake for 30 seconds, give it a check to see how it's baking, and microwave for another 20-30 seconds.
You'll want the center of the mug cake to look ever so slightly gooey because it will continue to bake when it cools.
Lastly, let the cake cool for 3-5 minutes and enjoy! If you want, you can even add some whipped cream on top since it's so low calorie!
How to Bake The Chocolate Mug Cake In The Oven
If you'd like to bake this mug cake in the oven - instead of using the microwave - you totally can do that as well.
All you have to do is cook it at 350 Degrees for around 17-20 minutes - until a toothpick comes out clean from the center of it. Then, when it does, remove the low calorie chocolate mug cake from the oven, and let it cool to room temperature.
STORING YOUR MUG CAKE
This healthy chocolate mug cake recipe is best enjoyed right after you make it, but you can make it ahead of time if you want to have this delicious treat ready to go.
If you do, you can store the low calorie chocolate mug cake on the counter or in the fridge for up to 2 days, but make sure it's covered with plastic wrap - or sealed in an airtight container.
WRAPPING IT ALL UP
That is how you make a low calorie mug cake that is gluten free, low carb, and high in protein.
And this healthy mug cake is absolutely delicious, all of that without sacrificing any taste - it is incredibly rich and decadent with a delightfully sweet chocolate flavor.
So next time you're craving a chocolate dessert that is guilt-free and delicious, whip up this easy mug cake recipe to get your chocolate fix in.
Anyway, I hope you enjoy this low calorie chocolate mug cake recipe as much as I do. If you make it, leave a comment below and let me know what you think!
More Mug Cake Recipes
If you're a fan of quick and healthy microwave desserts, I have a ton of other mug cake recipes that I think you'll enjoy just as much as this mini chocolate cake.
Give one of these healthy mug cakes a try next:
- Oreo Mug Cake
- Crumb Cake Mug Cake
- Cinnamon Roll Mug Cake
- Blueberry Muffin Mug Cake
- Lemon Poppyseed Mug Cake
- Birthday Cake Mug Cake
Low Calorie Mug Cake | The Best Easy Mug Cake Recipe
This low calorie mug cake is rich, decadent, so chocolatey, and only takes 5 minutes to make! And along with being easy and delicious, this cake in a mug has just 150 calories with 5 NET CARBS. Plus, it is a gluten free mug cake and made with no flour or sugar!
- Prep Time: 2 minutes
- Cook Time: 1 minute
- Total Time: 3 minutes
- Yield: 1 serving
- Category: Dessert
- Method: Microwave
- Cuisine: Low Calorie
½ Scoop (15g) Vanilla protein powder (best results are made with a casein/whey blend - it bakes the best)
2 Tbsps (10g) cocoa powder
2 Tbsps (20g) Confectioners Swerve (or monk fruit)
¼ teaspoon baking powder
1 Large Egg
2 tablespoon (25g) Unsweetened apple sauce
Pinch of salt
- Add the dry ingredients to a small bowl, and whisk until combined.
- In another small bowl, add the egg and apple sauce and combine with a whisk until well incorporated with one another.
- Pour the wet ingredients into the dry ingredient bowl and use a spatula to mix them until a thick chocolate batter forms.
- Coat a ramekin - or mug- with baking spray and pour batter into it.
- Bake in the microwave for around 30 seconds, check to see how it's baking, then bake for another 20-30 seconds (the center should look ever so slightly wet - it will continue to bake as it cools).
- Cool for 3-5 minutes and enjoy!
Bake in the oven for around 17-20 minutes.
I recommend pulling it out when the center is just ever so slightly gooey.
The scale up function does not change the gram measurements.
- Serving Size: 1 serving
- Calories: 154
- Fat: 5
- Carbohydrates: 7
- Fiber: 2
- Protein: 20
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It was delicious!!! Very decadent and texture was perfect. I see why you've been making this so much!!
One of the better mug cakes I've made! Loved the texture of it when baking in the oven.
The best mug cake that I have tried and I never would have guessed it was so low in calories!
I am totally surprised on how delicious and scrumptious this little cake was. Never thought that a cake can be made so well in a microwave. I dint have apple sauce but instead picked a couple apples from my tree and made my own apple sauce and did not have the vanilla powder but instead had Jocko Mölk - 100% Grass-Fed Whey Isolate Protein Powder - Chocolate Flavor which was a hit. Was wanting a low carb desert and this recipe turned out perfect for my palette and health. Thanks for the recipe Joe " the diet chef".
Wow this was good. Great high protein low calorie mug cake!
HUGE fan of this mug cake! Turns out great in the microwave and oven.
Delicious mug cake!! Doesn't taste low calorie at all, very rich and great chocolate falvor.
Wow, was this delicious! I ate it warm with mint keto ice cream. I love the texture. It’s not grainy or dense at all like a lot of almond flour mug cakes are. I think I’ll play around with the recipe to see if I can make other flavor combinations. Great job!
Best low calorie mug cake I’ve made!
No doubt THE BEST low cal mug cake I’ve ever made.
Jody Bogdanovich says
Very good! I've learned to use about half the sweetener called for in recipes for my taste. I overcooked it a tad in the microwave so will adjust the cook time accordingly (can't say you didn't warn us LOL).
I'll check out your other mug cake recioes, too. Although they are higher in calories, I could easily get 2 servings out of one of your mug cakes.
I look forward to making this cake in my little camping trailer because it has a small microwave but no oven. (I'm 66 so am spoiled a bit now when "roughing it"). 😁
This is the best mug cake recipe I have found! And I have tried quite a few. I use flaxseed and a bit of liquid in place of an egg and it comes out perfect every time. I’m wondering if I could make a large batch of this and bake it in the oven, like a pan of brownies? If so, how would you recommend I do this? Thanks for the great recipe!
The Diet Chef says
I think so...I'd probably 4-5x the recipe and use a 9 inch circular baking dish. Then bake at 350 for maybe like 15-25 minutes.
This is knock out good.
I was wondering if I use chocolate protein powder (it's what I already have), would I leave out the cocoa, or would that change up the taste/consistency?
The Diet Chef says
I think you'll still want to add a little cocoa for flavor.