Warm Chocolate Banana Protein Mug Cake
A cozy, single-serving microwave mug cake packed with rich cocoa, sweet mashed banana, and plant protein. Warm, soft, and ready in minutes for a guilt-free sweet treat.
Prep
3 min
Cook
2 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Marie + Lila
Marie created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Well-fueled muscles
Support your everyday foundations
A varied meal helps bring protein, energy and minerals into the day without turning dinner into a supplement calculation.
Notice: comfort + hydration
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
3 min
Cook
2 min
Total
5 min
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Equipment
Basic kitchen utensils
Time saver
Measure everything before you start so this quick recipe moves without pauses.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 6 steps complete
Next: Mash 0
- 01
Mash 0
Mash 0.5 ripe banana thoroughly at the bottom of a microwave-safe mug using a fork until smooth.
Look for: smooth
Tap card to mark done - 02
Add 1 large egg and 2 tbsp…
Add 1 large egg and 2 tbsp unsweetened coconut yogurt to the mug, whisking vigorously with the fork until fully combined and cohesive.
Look for: fully combined and cohesive
Tap card to mark done - 03
Stir in 15g salted caramel plant protein…
Stir in 15g salted caramel plant protein powder, 2 tbsp gluten-free oat flour, and 1 tbsp unsweetened cocoa powder until a smooth batter forms with no dry lumps remaining.
Look for: a smooth batter forms with no dry lumps remaining
Tap card to mark done - 04
Fold 1 tbsp sugar-free dark chocolate chips…
Fold 1 tbsp sugar-free dark chocolate chips into the batter, leaving a few on top if desired.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Microwave on HIGH power for 60 to…
Microwave on HIGH power for 60 to 75 seconds until the cake has risen and the center looks set but slightly soft to the touch.
Look for: the cake has risen and the center looks set but slightly soft to the touch
Tap card to mark done - 06
Remove carefully from the microwave as the…
Remove carefully from the microwave as the mug will be hot, allow to cool for 2 minutes, and enjoy warm with a spoon.
Allow: 2 minutes
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