One-Minute, 100-Calorie Protein Brownie – Fudgy, Chocolatey & Perfectly Quick!

Looking for a rich, chocolatey snack or dessert that’s packed with protein and ready in under a minute? This One-Minute, 100-Calorie Protein Brownie is exactly what you need. With its soft, fudgy texture and bold cocoa flavor, this microwaveable brownie delivers all the satisfaction of a decadent treat—without the guilt or sugar crash.

Perfect for meal prep , post-workout snacks , or when you’re craving something sweet but staying low-calorie and high-protein, this easy-to-make brownie uses just a few simple ingredients like protein powder, cocoa, and nut butter to bring bold flavor into your healthy lifestyle. Whether you’re doing keto , low-carb eating , or simply love rich desserts that support muscle recovery, this one-minute brownie will quickly become a staple in your kitchen rotation.

In this article, we’ll walk you through how to make this perfect 100-calorie protein brownie from scratch , explore ingredient substitutions, offer serving ideas, and answer your most common questions. Let’s get started!

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Why You’ll Love This One-Minute Protein Brownie

This isn’t just any old mug cake—it’s a fudgy, melt-in-your-mouth delight made with real ingredients that bring bold flavor and satisfying texture together beautifully—in under a minute!

Here’s why it stands out:

• 🍫 Chocolatey goodness : Made with unsweetened cocoa powder or dark chocolate.
• 💪 High-protein base : Supports muscle maintenance and satiety.
• ⏱️ Ultra-fast cooking : Just mix, microwave, and enjoy—no oven needed!
• 🥣 Easy to make : No mixer required—just one bowl and a spoon!
• 🧁 Great for weight loss or fitness snacks
• 🐄 Dairy-free option available
• 🧼 Easy cleanup : One mug = zero mess!

Whether you’re making it for yourself after a workout, as a midday pick-me-up, or to satisfy late-night cravings, this protein brownie will quickly become a go-to comfort bite.

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Ingredients You’ll Need

For the Brownie:

• 1/4 cup plain protein powder (vanilla or chocolate)
• 2 tbsp unsweetened cocoa powder
• 1 tbsp natural peanut butter or almond butter
• 3–4 tbsp water or milk (dairy or plant-based)
• Optional: 1 tsp powdered erythritol or monk fruit for extra sweetness
• Optional: 1 tbsp mini chocolate chips (use sugar-free for keto)

Tip: Use a microwave-safe mug or ramekin for best results!

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Step-by-Step Instructions

Step 1: Mix the Dry Ingredients

In a microwave-safe mug or small bowl, combine:

• Protein powder
• Cocoa powder

Mix well until evenly combined.

Pro Tip: Whisk in a pinch of baking powder if you want a cake-like texture.

Step 2: Add Wet Ingredients

Stir in:

• Peanut butter or almond butter
• Water or milk (start with 3 tbsp and add more if needed)

Mix until smooth and thick—but still scoopable.

Optional: Fold in a few mini chocolate chips for extra richness.

Step 3: Microwave Until Set

Place the mug in the microwave and cook on high for 60–90 seconds , depending on your microwave’s wattage.

The edges should firm up while the center stays slightly soft and fudgy.

Let cool for 1–2 minutes before removing from the mug.

Step 4: Serve and Enjoy!

Enjoy warm straight from the mug or transfer to a plate.

Pair with a dollop of Greek yogurt, a splash of almond milk, or just savor it solo.

Enjoy every soft, chocolatey bite of your One-Minute, 100-Calorie Protein Brownie !

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Nutritional Information (Per Serving – Makes 1 Mug Brownie)

Nutrient	Amount
Calories	~100 kcal
Total Fat	~5 g
Saturated Fat	~1 g
Cholesterol	~0 mg
Sodium	~100 mg
Total Carbs	~8 g
Dietary Fiber	~3 g
Net Carbs	~5 g
Protein	~10–15 g

Note: Values may vary based on brand and exact measurements.

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Tips for the Best One-Minute Protein Brownie

1. Use quality protein powder – Whey isolate blends best, but plant-based works too.
2. Don’t overcook – The brownie continues to firm up as it cools.
3. Add moisture as needed – If batter is too thick, add more liquid one teaspoon at a time.
4. Enhance the chocolate flavor – Add a drop of vanilla extract or espresso powder.
5. Try different flavors – Swap peanut butter for pumpkin puree or mashed banana.

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Variations & Customizations

Want to switch things up? Try these tasty variations:

Chocolate-Peanut Butter Swirl

Swirl in natural peanut butter before microwaving for extra richness.

Mocha Version

Add a dash of instant coffee granules or espresso powder to the batter.

Banana Protein Brownie

Replace peanut butter with 1/4 cup mashed banana for a fruity twist.

Vegan Option

Use plant-based protein powder, coconut oil instead of peanut butter, and non-dairy milk.

Low-Carb/Keto-Friendly

Use collagen peptides, almond flour, and sugar-free chocolate chips for a keto mug cake.

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Frequently Asked Questions (FAQ)

Is this truly low-calorie?

Yes! With only ~100 calories per serving , it’s a perfect guilt-free treat.

Can I use oat flour instead of protein powder?

Yes, but the calorie count and protein content will change accordingly. Adjust toppings to keep it balanced.

How do I store leftover brownie?

Best eaten fresh! These brownies don’t store well once cooked due to moisture changes.

What kind of protein powder works best?

Whey isolate blends best and gives a smoother texture. Casein can be heavier. Plant-based options may require more liquid.

Can I bake instead of microwaving?

Yes! Pour into a greased ramekin and bake at 350°F (175°C) for 12–15 minutes .

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Why This Recipe Works So Well

This One-Minute Protein Brownie works because of its perfect balance of texture and nutrition:

• The protein powder gives body and structure , while keeping calories low.
• The cocoa adds deep chocolate flavor without artificial sweeteners.
• And the nut butter creates a moist, fudgy finish that mimics real brownies.

It’s the kind of snack that makes eating clean feel indulgent—because it tastes so good.

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Serving Suggestions

Looking for creative ways to serve your protein brownie beyond just a mug? Here are some ideas:

With Whipped Cream

Top with a dollop of whipped cream or coconut whipped cream for extra richness.

In Jars

Layer with Greek yogurt, chia pudding, or berry compote for parfait-style treats.

At a Party

Make multiple in silicone molds and chill for pre-made, grab-and-go bites.

With Coffee or Tea

Pair with espresso, black coffee, or herbal tea for a cozy afternoon snack.

As Gift Bites

Wrap cooled portions in parchment paper and tie with twine for thoughtful homemade gifts.

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Health Benefits of Key Ingredients

Let’s take a quick look at the health benefits of what makes this snack special:

Whey Protein Powder

Supports muscle repair, keeps you full longer, and helps control appetite.

Cocoa Powder

Rich in antioxidants and flavonoids—great for heart health and mood improvement.

Peanut Butter

Natural varieties provide healthy fats, fiber, and magnesium—supports energy and brain function.

Even though this is a brownie, it’s packed with nutrients that make it more than just a treat—it’s a smart addition to your balanced lifestyle when enjoyed mindfully.

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Final Thoughts: A Must-Try Snack for Fitness Lovers

This One-Minute, 100-Calorie Protein Brownie proves that healthy snacks don’t have to be bland or boring. With its soft-chewy texture, rich chocolate notes, and protein-packed punch, it’s the kind of treat that turns a simple mug into something magical.

Whether you’re new to protein baking, looking for a fast post-workout snack, or want to impress with homemade flair, this brownie deserves a spot in your kitchen. It’s easy to make, customizable, and loved by kids and adults alike.

So go ahead—whip it up in seconds, share it with friends, or savor it solo. Either way, you’re treating yourself to something truly special.

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