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One-minute protein brownie in white mug showing fudgy texture and rich chocolate color

One-Minute Protein Brownie

A 3-ingredient microwavable protein brownie with 100 calories and 13 grams of protein, ready in just one minute
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Prep Time 2 minutes
Cook Time 1 minute
Total Time 3 minutes
Servings: 1 portions
Course: Dessert, Snack
Cuisine: American
Calories: 100
Ingredients Equipment Method Notes

Ingredients
  

  • 1/4 cup canned pumpkin 60g
  • 1/2 scoop vanilla protein powder 16g, whey concentrate or blend preferred
  • 1 tablespoon unsweetened dark cocoa powder 5g
  • 1-2 teaspoons granulated sugar substitute optional, to taste

Equipment

  • Microwave
  • Small bowl or mug
  • Measuring cups and spoons

Method
 

  1. Mix the protein powder, cocoa powder, and sugar substitute (if using) in a microwave-safe bowl or mug.
  2. Add the canned pumpkin and stir until well combined into a smooth batter.
  3. If you want to easily remove the brownie after cooking, transfer batter to a second mug sprayed with nonstick cooking spray.
  4. Microwave for 1-1.5 minutes for a single recipe, watching for overflow depending on bowl size.
  5. Let cool for 30 seconds before eating. Add toppings like whipped cream or chocolate chips if desired.

Notes

Pumpkin can be substituted with unsweetened applesauce, mashed banana, or half pumpkin/half applesauce. Cook time varies by microwave power. Can be made ahead in jars and refrigerated for 4-5 days.