Traditional chocolate mug cake recipes usually don’t appear on health and fitness sites, for obvious reasons.
The most popular version I found online calls for lots of sugar and oil and contains 603 calories, 82 grams of carbs, 30 grams of fat and only 6.9 grams of protein. And that’s for a single serving (one mug). Cake or any other treat you want is fine as an occasional indulgence, but these aren’t the kind of macros we want for every day eating.
The good news is, you can modify the original ingredients to turn mug cake into a very healthy, very high protein meal and it’s still an incredibly tasty treat that takes only 5 minutes to make. This recipe has been popular with Inner Circle members for years.
The first time I made this I thought the “molten lava” part was just a catchy addition to the name, but it’s actually the literal description of how the cake comes out. The outside edges will set and form cake (solid and dry, but still a little moist). But in the center at the bottom, the batter stays gooey, making every bite as you get to the bottom a real treat.
Make a note – the photo on this page is not exactly how this exact recipe comes out. In the photo here, some of the “molten lava” has been spooned onto the top just to give you a visual of what it’s like inside. When this recipe comes out of the microwave, it’s usually cake on top and you have to spoon into it to get to the chocolate lava inside.
Be sure not to overcook as you don’t want it to dry out completely. If you want it gooey all over, even on top, you might experiment with a topping like low-calorie syrup. Walden Farms is one brand that makes calorie-free syrups including chocolate, strawberry, raspberry and others. Or, enjoy with fresh fruit.
If someone wanted to really splurge they could add chocolate chips, which are often included in the traditional higher-calorie recipes, but I left them out for the sake of keeping it healthier and lighter. I found this chocolatey enough anyway since it uses chocolate whey protein as well as unsweetened cocoa powder.
With two packets of stevia or the (non caloric) sweetener of your choice, it’s just sweet enough, but feel free to adjust the amount to your taste.
Hard to believe, but this has more protein than almost any chocolate protein bar you could find on the market. This single serving cake has a full meal’s worth of high quality protein.Enjoy!
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About Tom Venuto, The No-BS Fat Loss Coach
Tom Venuto is a natural bodybuilding and fat loss expert. He is also a recipe creator specializing in fat-burning, muscle-building cooking. Tom is a former competitive bodybuilder and today works as a full-time fitness coach, writer, blogger, and author. In his spare time, he is an avid outdoor enthusiast and backpacker. His book, Burn The Fat, Feed The Muscle is an international bestseller, first as an ebook and now as a hardcover and audiobook. The Body Fat Solution, Tom’s book about emotional eating and long-term weight maintenance, was an Oprah Magazine and Men’s Fitness Magazine pick. Tom is also the founder of Burn The Fat Inner Circle – a fitness support community with over 52,000 members worldwide since 2006. Click here for membership details
Molten Lava Chocolate Mug Cake
Equipment
- 1 Mug
Ingredients
- 30 g oat flour (1/3 cup)
- 30 g chocolate whey protein (1/3 cup)
- 5 g unsweetened cocoa (1 Tbsp)
- 60 g unsweetened applesauce (1/4 cup)
- 21 g sugar free chocolate or non fat plain Greek yogurt 1.5 Tbsp
- 2-3 packets sweetener
- 1/8 tsp salt
Instructions
- Combine the dry ingredients in a small bowl or pyrex cup.
- Add the wet ingredients and mix well with a fork or spoon.
- Coat the inside of a mug / coffee cup with non stick spray.
- Spoon the batter into the greased mug (it will be thick).
- Microwave on high for about 60-70 seconds. It's normal for the cake to rise up while cooking, then settle back down.
- When it's done, the top and edges will be set like cake, but the bottom in the middle will still be gooey ("molten lava").
- Let it sit for a minute or two to cool.
- Enjoy (and try in vain not to get addicted!)
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