Protein Power Flax Seed Mug Cake
A warm, cake-like breakfast bowl packed with ground flaxseed and vanilla protein powder, topped with fresh blueberries. It is a satisfying, grain-free option that takes just minutes to prepare.
Prep
3 min
Cook
2 min
Total
5 min
Makes
1 serving
Created together. Shared with you.
Made by Julia + Lila
Julia 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 HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier 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-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + 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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
3 min
Cook
2 min
Total
5 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Saucepan · Whisk · Mixing bowl
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 5 steps complete
Next: Whisk the dry ingredients together
- 01
Whisk the dry ingredients together
Whisk the dry ingredients together: In a microwave-safe mug or small bowl, stir the ground flaxseed, vanilla protein powder, and baking powder until well combined.
Look for: well combined
Tap card to mark done - 02
Add the wet ingredients
Add the wet ingredients: Crack the large egg directly into the mug, then add the plain nonfat Greek yogurt. Mix with a fork until a smooth, thick batter forms with no dry pockets.
Look for: a smooth, thick batter forms with no dry pockets
Tap card to mark done - 03
Fold in the fruit
Fold in the fruit: Gently press the blueberries into the top of the batter.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 04
Microwave
Microwave: Heat on high power for 90 seconds to 2 minutes, or until the top of the cake is set to the touch and has pulled away slightly from the sides.
Look for: the top of the cake is set to the touch and has pulled away slightly from the sides
Tap card to mark done - 05
Serve
Serve: Let the mug cake cool for 1 minute before eating directly from the mug, or turn it out onto a plate.
Allow: 1 minute
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