<p class="wp-block-paragraph">If you’ve ever wanted a warm, fudgy brownie without making an entire pan, this Sugar Free Flourless High Protein Brownie Mug Cake is the perfect solution. Made with simple ingredients like Greek yogurt, cacao powder, an egg yolk, and dark chocolate, this protein mug brownie is ready in about one minute in the microwave. A satisfying warm brownie and with 8 grams of protein!</p>
<figure class="wp-block-image size-full"><img decoding="async" width="1080" height="1080" src="https://www.sugarfreemom.com/wp-content/uploads/2026/06/mug-brownie-1.jpg" alt="" class="wp-image-160459" srcset="https://www.sugarfreemom.com/wp-content/uploads/2026/06/mug-brownie-1.jpg 1080w, https://www.sugarfreemom.com/wp-content/uploads/2026/06/mug-brownie-1-300x300.jpg 300w, https://www.sugarfreemom.com/wp-content/uploads/2026/06/mug-brownie-1-680x680.jpg 680w, https://www.sugarfreemom.com/wp-content/uploads/2026/06/mug-brownie-1-150x150.jpg 150w, https://www.sugarfreemom.com/wp-content/uploads/2026/06/mug-brownie-1-768x768.jpg 768w, https://www.sugarfreemom.com/wp-content/uploads/2026/06/mug-brownie-1-500x500.jpg 500w, https://www.sugarfreemom.com/wp-content/uploads/2026/06/mug-brownie-1-96x96.jpg 96w" sizes="(max-width: 1080px) 100vw, 1080px" /></figure>
<h2 class="wp-block-heading"><strong>Why You’ll Love This High Protein Brownie</strong></h2>
<p class="wp-block-paragraph">Unlike many protein mug cake recipes that rely on chocolate protein powder or almond flour, this protein mug cake recipe has a rich chocolate flavor without any whey protein powder, flour, cottage cheese or added sugar. </p>
<p class="wp-block-paragraph">The result is a soft, gooey center with plenty of chocolate flavor to satisfy a chocolate craving for a sweet tooth while keeping carbs low and with 8 grams of protein.</p>
<ul class="wp-block-list">
<li>Ready in about 1 minute using the microwave brownie instructions.</li>
<li>Just a handful of simple ingredients.</li>
<li>Flourless, gluten free, sugar free, and low carb.</li>
<li>Naturally high in protein thanks to Greek yogurt and an egg yolk.</li>
<li>Rich chocolate flavor with a fudgy brownie batter texture.</li>
<li>No almond flour, coconut flour, or protein powder needed.</li>
<li>Perfect when you’re craving a sweet treat but don’t want leftovers tempting you.</li>
<li>Also includes oven and air fryer instructions.</li>
</ul>
<h2 class="wp-block-heading"><strong>What Makes This Mug Brownie Different?</strong></h2>
<p class="wp-block-paragraph">Years ago I shared my Best Sugar Free Gluten Free Low Carb Keto Mug Brownie in my cookbook, <a href="https://amzn.to/4v5o5XP" type="link" id="https://amzn.to/4v5o5XP">The 30-Day Sugar Elimination Diet</a>. That recipe makes two servings and uses sunflower seed flour along with a few more pantry ingredients.</p>
<p class="wp-block-paragraph">After hearing from so many readers who wanted something even easier with less dry ingredients, I started experimenting with a single-serve brownie recipe using fewer ingredients. After several rounds of testing, I discovered that using just an egg yolk instead of a whole egg created the rich, fudgy brownie texture I was looking for.</p>
<p class="wp-block-paragraph">The result is this Sugar Free Flourless High Protein Brownie Mug Cake. It’s made with minimal ingredients, has an incredibly gooey center, and it’s a quick fix to satisfy a chocolate craving in minutes.</p>
<figure class="wp-block-image size-full"><img decoding="async" width="1500" height="1001" src="https://www.sugarfreemom.com/wp-content/uploads/2026/06/mug-brownie-5.jpg" alt="" class="wp-image-160460" srcset="https://www.sugarfreemom.com/wp-content/uploads/2026/06/mug-brownie-5.jpg 1500w, https://www.sugarfreemom.com/wp-content/uploads/2026/06/mug-brownie-5-300x200.jpg 300w, https://www.sugarfreemom.com/wp-content/uploads/2026/06/mug-brownie-5-680x454.jpg 680w, https://www.sugarfreemom.com/wp-content/uploads/2026/06/mug-brownie-5-768x513.jpg 768w, https://www.sugarfreemom.com/wp-content/uploads/2026/06/mug-brownie-5-150x100.jpg 150w" sizes="(max-width: 1500px) 100vw, 1500px" /></figure>
<h2 class="wp-block-heading"><strong>Ingredient Notes</strong></h2>
<p class="wp-block-paragraph">You only need a few pantry staples:</p>
<ul class="wp-block-list">
<li><strong>Egg yolk</strong> creates an incredibly rich, fudgy brownie instead of a rubbery texture.</li>
<li><strong>Plain Greek yogurt</strong> adds moisture, protein, and keeps the brownie soft.</li>
<li><strong><a href="https://amzn.to/4eQ8Njo" type="link" id="https://amzn.to/4eQ8Njo">Unsweetened cacao powder</a></strong> provides deep chocolate flavor or <a href="https://amzn.to/4wdYa0O" type="link" id="https://amzn.to/4wdYa0O">unsweetened cocoa powder</a></li>
<li><strong><a href="https://amzn.to/4aZHOkl" type="link" id="https://amzn.to/4aZHOkl">Vanilla extract</a></strong> enhances the chocolate.</li>
<li><a href="https://amzn.to/4arlgsA" type="link" id="https://amzn.to/4arlgsA"><strong>Vanilla liquid stevia</strong> </a>sweetens without sugar </li>
<li><a href="https://amzn.to/4ePIqKz" type="link" id="https://amzn.to/4ePIqKz"><strong>Sea salt</strong> </a>balances the sweetness.</li>
<li><strong><a href="https://amzn.to/3QMRl7q" type="link" id="https://amzn.to/3QMRl7q">85% dark chocolate</a></strong> creates delicious pockets of melted chocolate throughout the brownie.</li>
</ul>
<h2 class="wp-block-heading"><strong>Recipe Tips for 1 Minute Protein Brownie</strong></h2>
<ul class="wp-block-list">
<li>Microwave strengths vary, so begin checking around 45 seconds.</li>
<li>The top should look set while the center stays slightly soft.</li>
<li>Allow the brownie to rest for 2 to 3 minutes after cooking. It continues cooking as it cools, giving you the perfect gooey brownie texture.</li>
<li>Overcooking is the biggest reason mug cakes become dry or rubbery.</li>
</ul>
<figure class="wp-block-image size-full"><img decoding="async" width="667" height="1000" src="https://www.sugarfreemom.com/wp-content/uploads/2026/06/mug-brownie-3.jpg" alt="" class="wp-image-160461" srcset="https://www.sugarfreemom.com/wp-content/uploads/2026/06/mug-brownie-3.jpg 667w, https://www.sugarfreemom.com/wp-content/uploads/2026/06/mug-brownie-3-200x300.jpg 200w, https://www.sugarfreemom.com/wp-content/uploads/2026/06/mug-brownie-3-454x680.jpg 454w, https://www.sugarfreemom.com/wp-content/uploads/2026/06/mug-brownie-3-150x225.jpg 150w" sizes="(max-width: 667px) 100vw, 667px" /></figure>
<h2 class="wp-block-heading"><strong>Easy Ingredient Swaps</strong></h2>
<p class="wp-block-paragraph">Need to customize this recipe? Here are a few simple substitutions.</p>
<h3 class="wp-block-heading"><strong>Dairy-Free</strong></h3>
<p class="wp-block-paragraph">Replace the Greek yogurt with your favorite unsweetened dairy-free yogurt. Unsweetened coconut yogurt or almond milk yogurt both work well. Keep in mind the protein content will be lower.</p>
<h3 class="wp-block-heading"><strong>Sweetener</strong></h3>
<p class="wp-block-paragraph">Any liquid sugar-free sweetener can be used, including <a href="https://amzn.to/3SD7RaK" type="link" id="https://amzn.to/3SD7RaK">liquid monk fruit</a> or <a href="https://amzn.to/4arBlP2" type="link" id="https://amzn.to/4arBlP2">liquid allulose.</a> Adjust to your preferred sweetness.</p>
<h3 class="wp-block-heading"><strong>Cocoa Powder</strong></h3>
<p class="wp-block-paragraph"><a href="https://amzn.to/3Sri9Ld" type="link" id="https://amzn.to/3Sri9Ld">Natural cocoa powder </a>can be substituted for <a href="https://amzn.to/3T9Ae0n" type="link" id="https://amzn.to/3T9Ae0n">cacao powder</a> if that’s what you have on hand. Cacao powder simply provides a slightly richer chocolate flavor.</p>
<h3 class="wp-block-heading"><strong>Chocolate</strong></h3>
<p class="wp-block-paragraph">The chopped <a href="https://amzn.to/3R9lVs7" type="link" id="https://amzn.to/3R9lVs7">85% dark chocolate</a> or higher is optional, but highly recommended if you love pockets of melted chocolate. You can also use your favorite <a href="https://amzn.to/3QLMKTa" type="link" id="https://amzn.to/3QLMKTa">sugar-free chocolate bar.</a></p>
<figure class="wp-block-image size-full"><img decoding="async" width="1080" height="1080" src="https://www.sugarfreemom.com/wp-content/uploads/2026/06/mug-brownie-7.jpg" alt="" class="wp-image-160462" srcset="https://www.sugarfreemom.com/wp-content/uploads/2026/06/mug-brownie-7.jpg 1080w, https://www.sugarfreemom.com/wp-content/uploads/2026/06/mug-brownie-7-300x300.jpg 300w, https://www.sugarfreemom.com/wp-content/uploads/2026/06/mug-brownie-7-680x680.jpg 680w, https://www.sugarfreemom.com/wp-content/uploads/2026/06/mug-brownie-7-150x150.jpg 150w, https://www.sugarfreemom.com/wp-content/uploads/2026/06/mug-brownie-7-768x768.jpg 768w, https://www.sugarfreemom.com/wp-content/uploads/2026/06/mug-brownie-7-500x500.jpg 500w, https://www.sugarfreemom.com/wp-content/uploads/2026/06/mug-brownie-7-96x96.jpg 96w" sizes="(max-width: 1080px) 100vw, 1080px" /></figure>
<h2 class="wp-block-heading"><strong>Frequently Asked Questions</strong></h2>
<p class="wp-block-paragraph"><strong>Can I make this ahead of time?</strong></p>
<p class="wp-block-paragraph">This recipe is best enjoyed warm immediately after cooking while the center is still soft and fudgy.</p>
<p class="wp-block-paragraph"><strong>Why only use the egg yolk?</strong></p>
<p class="wp-block-paragraph">The yolk adds richness and helps create a moist, fudgy brownie. Using a whole egg can make small mug cakes slightly more cake-like and less dense.</p>
<p class="wp-block-paragraph"><strong>Can I use protein powder?</strong></p>
<p class="wp-block-paragraph">I don’t recommend it for this recipe. Protein powder absorbs a lot of moisture and changes the texture. This recipe gets its protein naturally from the Greek yogurt and egg yolk.</p>
<p class="wp-block-paragraph"><strong>Can I bake this instead of microwaving?</strong></p>
<p class="wp-block-paragraph">Yes! I’ve included microwave, oven, and air fryer instructions so you can choose whichever cooking method you prefer.</p>
<h2 class="wp-block-heading"><strong>More Single-Serve Desserts You’ll Love</strong></h2>
<p class="wp-block-paragraph">If you love easy desserts and chocolate-y treats made with wholesome ingredients that are single-serve recipes, be sure to check out these favorites:</p>
<ul class="wp-block-list">
<li><a href="https://www.sugarfreemom.com/recipes/sugar-free-lemon-mug-cake/" type="post" id="24232">Lemon Mug Cake</a></li>
<li><a href="https://www.sugarfreemom.com/recipes/sugar-free-keto-chocolate-souffle/" type="post" id="36977">Chocolate Soufflé Cake</a></li>
<li><a href="https://www.sugarfreemom.com/recipes/sugar-free-low-carb-peanut-butter-mousse/" type="post" id="30747">Peanut Butter Cheesecake Mousse</a></li>
<li><a href="https://www.sugarfreemom.com/recipes/no-bake-keto-strawberry-cheesecake-jars/" type="post" id="52871">Strawberry Cheesecake Jars</a></li>
<li><a href="https://www.sugarfreemom.com/recipes/keto-berry-cheesecake-trifle-in-mason-jars/" type="post" id="56265">Angel Food Cake Parfaits</a></li>
</ul>
<figure class="wp-block-image size-full"><img decoding="async" width="1024" height="1536" src="https://www.sugarfreemom.com/wp-content/uploads/2026/06/a_tall_vertical_recipe_promo_graphic_with_a_close.png" alt="" class="wp-image-160467" srcset="https://www.sugarfreemom.com/wp-content/uploads/2026/06/a_tall_vertical_recipe_promo_graphic_with_a_close.png 1024w, https://www.sugarfreemom.com/wp-content/uploads/2026/06/a_tall_vertical_recipe_promo_graphic_with_a_close-200x300.png 200w, https://www.sugarfreemom.com/wp-content/uploads/2026/06/a_tall_vertical_recipe_promo_graphic_with_a_close-453x680.png 453w, https://www.sugarfreemom.com/wp-content/uploads/2026/06/a_tall_vertical_recipe_promo_graphic_with_a_close-768x1152.png 768w, https://www.sugarfreemom.com/wp-content/uploads/2026/06/a_tall_vertical_recipe_promo_graphic_with_a_close-150x225.png 150w" sizes="(max-width: 1024px) 100vw, 1024px" /></figure>
<h2 class="wp-block-heading">Sugar Free Chocolate Protein Mug Cake</h2>
<div id="recipe"></div><div id="wprm-recipe-container-160452" class="wprm-recipe-container" data-recipe-id="160452" data-servings="1"><div class="wprm-recipe wprm-recipe-template-basic"><div class="wprm-container-float-left">
<div class="wprm-recipe-image wprm-block-image-normal"><img decoding="async" style="border-width: 0px;border-style: solid;border-color: #666666;" width="150" height="150" src="https://www.sugarfreemom.com/wp-content/uploads/2026/06/mug-brownie-3-150x150.jpg" class="attachment-150x150 size-150x150" alt="" srcset="https://www.sugarfreemom.com/wp-content/uploads/2026/06/mug-brownie-3-150x150.jpg 150w, https://www.sugarfreemom.com/wp-content/uploads/2026/06/mug-brownie-3-500x500.jpg 500w, https://www.sugarfreemom.com/wp-content/uploads/2026/06/mug-brownie-3-96x96.jpg 96w" sizes="(max-width: 150px) 100vw, 150px" /></div>
</div>
<a href="https://www.sugarfreemom.com/wprm_print/sugar-free-flourless-high-protein-brownie-mug-cake" style="color: #333333;" class="wprm-recipe-print wprm-recipe-link wprm-print-recipe-shortcode wprm-block-text-normal" data-recipe-id="160452" data-template="" target="_blank" rel="nofollow"><span class="wprm-recipe-icon wprm-recipe-print-icon"><svg xmlns="http://www.w3.org/2000/svg" xmlns:xlink="http://www.w3.org/1999/xlink" x="0px" y="0px" width="16px" height="16px" viewBox="0 0 24 24"><g ><path fill="#333333" d="M19,5.09V1c0-0.552-0.448-1-1-1H6C5.448,0,5,0.448,5,1v4.09C2.167,5.569,0,8.033,0,11v7c0,0.552,0.448,1,1,1h4v4c0,0.552,0.448,1,1,1h12c0.552,0,1-0.448,1-1v-4h4c0.552,0,1-0.448,1-1v-7C24,8.033,21.833,5.569,19,5.09z M7,2h10v3H7V2z M17,22H7v-9h10V22z M18,10c-0.552,0-1-0.448-1-1c0-0.552,0.448-1,1-1s1,0.448,1,1C19,9.552,18.552,10,18,10z"/></g></svg></span> Print</a>
<div class="wprm-spacer" style="height: 5px;"></div>
<h2 class="wprm-recipe-name wprm-block-text-bold">Sugar Free Flourless High Protein Brownie Mug Cake</h2>
<style>#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-full svg * { fill: #343434; }#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-33 svg * { fill: url(#wprm-recipe-user-rating-0-33); }#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-50 svg * { fill: url(#wprm-recipe-user-rating-0-50); }#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-66 svg * { fill: url(#wprm-recipe-user-rating-0-66); }linearGradient#wprm-recipe-user-rating-0-33 stop { stop-color: #343434; }linearGradient#wprm-recipe-user-rating-0-50 stop { stop-color: #343434; }linearGradient#wprm-recipe-user-rating-0-66 stop { stop-color: #343434; }</style><svg xmlns="http://www.w3.org/2000/svg" width="0" height="0" style="display:block;width:0px;height:0px"><defs><linearGradient id="wprm-recipe-user-rating-0-33"><stop offset="0%" stop-opacity="1" /><stop offset="33%" stop-opacity="1" /><stop offset="33%" stop-opacity="0" /><stop offset="100%" stop-opacity="0" /></linearGradient></defs><defs><linearGradient id="wprm-recipe-user-rating-0-50"><stop offset="0%" stop-opacity="1" /><stop offset="50%" stop-opacity="1" /><stop offset="50%" stop-opacity="0" /><stop offset="100%" stop-opacity="0" /></linearGradient></defs><defs><linearGradient id="wprm-recipe-user-rating-0-66"><stop offset="0%" stop-opacity="1" /><stop offset="66%" stop-opacity="1" /><stop offset="66%" stop-opacity="0" /><stop offset="100%" stop-opacity="0" /></linearGradient></defs></svg><div id="wprm-recipe-user-rating-0" class="wprm-recipe-rating wprm-recipe-rating-recipe-160452 wprm-user-rating wprm-user-rating-not-voted wprm-user-rating-allowed" data-recipe="160452" data-average="0" data-count="0" data-total="0" data-user="0" data-decimals="2"data-modal-uid="user-rating"><span class="wprm-rating-star wprm-rating-star-1 wprm-rating-star-empty" data-rating="1" data-color="#343434" role="button" tabindex="0" aria-label="Rate this recipe 1 out of 5 stars" onmouseenter="window.WPRecipeMaker.userRating.enter(this)" onfocus="window.WPRecipeMaker.userRating.enter(this)" onmouseleave="window.WPRecipeMaker.userRating.leave(this)" onblur="window.WPRecipeMaker.userRating.leave(this)" onclick="window.WPRecipeMaker.userRating.click(this, event)" onkeypress="window.WPRecipeMaker.userRating.click(this, event)" style="font-size: 1em;"><svg width="16px" height="16px" version="1.1" viewBox="0 0 24 24" xmlns="http://www.w3.org/2000/svg"><path fill="none" stroke="#343434" stroke-width="2" stroke-linejoin="round" d="M11.99,1.94c-.35,0-.67.19-.83.51l-2.56,5.2c-.11.24-.34.4-.61.43l-5.75.83c-.35.05-.64.3-.74.64-.11.34,0,.7.22.94l4.16,4.05c.19.19.27.45.22.7l-.98,5.72c-.06.35.1.7.37.9.29.21.66.24.98.08l5.14-2.71h0c.24-.13.51-.13.75,0l5.14,2.71c.32.16.69.13.98-.08.29-.21.43-.56.37-.9l-.98-5.72h0c-.05-.26.05-.53.22-.7l4.16-4.05h0c.26-.24.34-.61.22-.94s-.4-.58-.74-.64l-5.75-.83c-.26-.03-.48-.21-.61-.43l-2.56-5.2c-.16-.32-.48-.53-.83-.51,0,0-.02,0-.02,0Z"/></svg></span><span class="wprm-rating-star wprm-rating-star-2 wprm-rating-star-empty" data-rating="2" data-color="#343434" role="button" tabindex="0" aria-label="Rate this recipe 2 out of 5 stars" onmouseenter="window.WPRecipeMaker.userRating.enter(this)" onfocus="window.WPRecipeMaker.userRating.enter(this)" onmouseleave="window.WPRecipeMaker.userRating.leave(this)" onblur="window.WPRecipeMaker.userRating.leave(this)" onclick="window.WPRecipeMaker.userRating.click(this, event)" onkeypress="window.WPRecipeMaker.userRating.click(this, event)" style="font-size: 1em;"><svg width="16px" height="16px" version="1.1" viewBox="0 0 24 24" xmlns="http://www.w3.org/2000/svg"><path fill="none" stroke="#343434" stroke-width="2" stroke-linejoin="round" d="M11.99,1.94c-.35,0-.67.19-.83.51l-2.56,5.2c-.11.24-.34.4-.61.43l-5.75.83c-.35.05-.64.3-.74.64-.11.34,0,.7.22.94l4.16,4.05c.19.19.27.45.22.7l-.98,5.72c-.06.35.1.7.37.9.29.21.66.24.98.08l5.14-2.71h0c.24-.13.51-.13.75,0l5.14,2.71c.32.16.69.13.98-.08.29-.21.43-.56.37-.9l-.98-5.72h0c-.05-.26.05-.53.22-.7l4.16-4.05h0c.26-.24.34-.61.22-.94s-.4-.58-.74-.64l-5.75-.83c-.26-.03-.48-.21-.61-.43l-2.56-5.2c-.16-.32-.48-.53-.83-.51,0,0-.02,0-.02,0Z"/></svg></span><span class="wprm-rating-star wprm-rating-star-3 wprm-rating-star-empty" data-rating="3" data-color="#343434" role="button" tabindex="0" aria-label="Rate this recipe 3 out of 5 stars" onmouseenter="window.WPRecipeMaker.userRating.enter(this)" onfocus="window.WPRecipeMaker.userRating.enter(this)" onmouseleave="window.WPRecipeMaker.userRating.leave(this)" onblur="window.WPRecipeMaker.userRating.leave(this)" onclick="window.WPRecipeMaker.userRating.click(this, event)" onkeypress="window.WPRecipeMaker.userRating.click(this, event)" style="font-size: 1em;"><svg width="16px" height="16px" version="1.1" viewBox="0 0 24 24" xmlns="http://www.w3.org/2000/svg"><path fill="none" stroke="#343434" stroke-width="2" stroke-linejoin="round" d="M11.99,1.94c-.35,0-.67.19-.83.51l-2.56,5.2c-.11.24-.34.4-.61.43l-5.75.83c-.35.05-.64.3-.74.64-.11.34,0,.7.22.94l4.16,4.05c.19.19.27.45.22.7l-.98,5.72c-.06.35.1.7.37.9.29.21.66.24.98.08l5.14-2.71h0c.24-.13.51-.13.75,0l5.14,2.71c.32.16.69.13.98-.08.29-.21.43-.56.37-.9l-.98-5.72h0c-.05-.26.05-.53.22-.7l4.16-4.05h0c.26-.24.34-.61.22-.94s-.4-.58-.74-.64l-5.75-.83c-.26-.03-.48-.21-.61-.43l-2.56-5.2c-.16-.32-.48-.53-.83-.51,0,0-.02,0-.02,0Z"/></svg></span><span class="wprm-rating-star wprm-rating-star-4 wprm-rating-star-empty" data-rating="4" data-color="#343434" role="button" tabindex="0" aria-label="Rate this recipe 4 out of 5 stars" onmouseenter="window.WPRecipeMaker.userRating.enter(this)" onfocus="window.WPRecipeMaker.userRating.enter(this)" onmouseleave="window.WPRecipeMaker.userRating.leave(this)" onblur="window.WPRecipeMaker.userRating.leave(this)" onclick="window.WPRecipeMaker.userRating.click(this, event)" onkeypress="window.WPRecipeMaker.userRating.click(this, event)" style="font-size: 1em;"><svg width="16px" height="16px" version="1.1" viewBox="0 0 24 24" xmlns="http://www.w3.org/2000/svg"><path fill="none" stroke="#343434" stroke-width="2" stroke-linejoin="round" d="M11.99,1.94c-.35,0-.67.19-.83.51l-2.56,5.2c-.11.24-.34.4-.61.43l-5.75.83c-.35.05-.64.3-.74.64-.11.34,0,.7.22.94l4.16,4.05c.19.19.27.45.22.7l-.98,5.72c-.06.35.1.7.37.9.29.21.66.24.98.08l5.14-2.71h0c.24-.13.51-.13.75,0l5.14,2.71c.32.16.69.13.98-.08.29-.21.43-.56.37-.9l-.98-5.72h0c-.05-.26.05-.53.22-.7l4.16-4.05h0c.26-.24.34-.61.22-.94s-.4-.58-.74-.64l-5.75-.83c-.26-.03-.48-.21-.61-.43l-2.56-5.2c-.16-.32-.48-.53-.83-.51,0,0-.02,0-.02,0Z"/></svg></span><span class="wprm-rating-star wprm-rating-star-5 wprm-rating-star-empty" data-rating="5" data-color="#343434" role="button" tabindex="0" aria-label="Rate this recipe 5 out of 5 stars" onmouseenter="window.WPRecipeMaker.userRating.enter(this)" onfocus="window.WPRecipeMaker.userRating.enter(this)" onmouseleave="window.WPRecipeMaker.userRating.leave(this)" onblur="window.WPRecipeMaker.userRating.leave(this)" onclick="window.WPRecipeMaker.userRating.click(this, event)" onkeypress="window.WPRecipeMaker.userRating.click(this, event)" style="font-size: 1em;"><svg width="16px" height="16px" version="1.1" viewBox="0 0 24 24" xmlns="http://www.w3.org/2000/svg"><path fill="none" stroke="#343434" stroke-width="2" stroke-linejoin="round" d="M11.99,1.94c-.35,0-.67.19-.83.51l-2.56,5.2c-.11.24-.34.4-.61.43l-5.75.83c-.35.05-.64.3-.74.64-.11.34,0,.7.22.94l4.16,4.05c.19.19.27.45.22.7l-.98,5.72c-.06.35.1.7.37.9.29.21.66.24.98.08l5.14-2.71h0c.24-.13.51-.13.75,0l5.14,2.71c.32.16.69.13.98-.08.29-.21.43-.56.37-.9l-.98-5.72h0c-.05-.26.05-.53.22-.7l4.16-4.05h0c.26-.24.34-.61.22-.94s-.4-.58-.74-.64l-5.75-.83c-.26-.03-.48-.21-.61-.43l-2.56-5.2c-.16-.32-.48-.53-.83-.51,0,0-.02,0-.02,0Z"/></svg></span></div>
<div class="wprm-spacer" style="height: 5px;"></div>
<div class="wprm-recipe-summary wprm-block-text-normal"><span style="display: block;">This easy High Protein Brownie Mug Cake is flourless, gluten free, sugar free, and low carb. Made with Greek yogurt, rich cacao, and dark chocolate, it’s a single-serving dessert that’s ready in about one minute.</span></div>
<div class="wprm-spacer"></div>
<div class="wprm-spacer"></div>
<div class="wprm-recipe-meta-container wprm-recipe-times-container wprm-recipe-details-container wprm-recipe-details-container-columns wprm-block-text-normal"><div class="wprm-recipe-block-container wprm-recipe-block-container-columns wprm-block-text-normal wprm-recipe-time-container wprm-recipe-prep-time-container" style=""><span class="wprm-recipe-details-label wprm-block-text-bold wprm-recipe-time-label wprm-recipe-prep-time-label">Prep Time </span><span class="wprm-recipe-time wprm-block-text-normal"><span class="wprm-recipe-details wprm-recipe-details-minutes wprm-recipe-prep_time wprm-recipe-prep_time-minutes">5<span class="sr-only screen-reader-text wprm-screen-reader-text"> minutes</span></span> <span class="wprm-recipe-details-unit wprm-recipe-details-minutes wprm-recipe-prep_time-unit wprm-recipe-prep_timeunit-minutes" aria-hidden="true">minutes</span></span></div><div class="wprm-recipe-block-container wprm-recipe-block-container-columns wprm-block-text-normal wprm-recipe-time-container wprm-recipe-cook-time-container" style=""><span class="wprm-recipe-details-label wprm-block-text-bold wprm-recipe-time-label wprm-recipe-cook-time-label">Cook Time </span><span class="wprm-recipe-time wprm-block-text-normal"><span class="wprm-recipe-details wprm-recipe-details-minutes wprm-recipe-cook_time wprm-recipe-cook_time-minutes">1<span class="sr-only screen-reader-text wprm-screen-reader-text"> minute</span></span> <span class="wprm-recipe-details-unit wprm-recipe-details-minutes wprm-recipe-cook_time-unit wprm-recipe-cook_timeunit-minutes" aria-hidden="true">minute</span></span></div></div>
<div class="wprm-spacer"></div>
<div class="wprm-recipe-block-container wprm-recipe-block-container-columns wprm-block-text-normal wprm-recipe-servings-container" style=""><span class="wprm-recipe-details-label wprm-block-text-bold wprm-recipe-servings-label">Servings </span><span class="wprm-recipe-servings-with-unit"><span class="wprm-recipe-servings wprm-recipe-details wprm-recipe-servings-160452 wprm-recipe-servings-adjustable-tooltip wprm-block-text-normal" data-recipe="160452" aria-label="Adjust recipe servings">1</span> <span class="wprm-recipe-servings-unit wprm-recipe-details-unit wprm-block-text-normal">serving</span></span></div>
<div class="wprm-recipe-block-container wprm-recipe-block-container-columns wprm-block-text-normal wprm-recipe-nutrition-container wprm-recipe-calories-container" style=""><span class="wprm-recipe-details-label wprm-block-text-bold wprm-recipe-nutrition-label wprm-recipe-calories-label">Calories </span><span class="wprm-recipe-nutrition-with-unit"><span class="wprm-recipe-details wprm-recipe-nutrition wprm-recipe-calories wprm-block-text-normal">106</span><span class="wprm-recipe-details-unit wprm-recipe-nutrition-unit wprm-recipe-calories-unit wprm-block-text-normal">kcal</span></span></div>
<div class="wprm-recipe-block-container wprm-recipe-block-container-columns wprm-block-text-normal wprm-recipe-author-container" style=""><span class="wprm-recipe-details-label wprm-block-text-bold wprm-recipe-author-label">Author </span><span class="wprm-recipe-details wprm-recipe-author wprm-block-text-normal">Brenda Bennett/Sugar Free Mom</span></div>
<div id="recipe-160452-ingredients" class="wprm-recipe-ingredients-container wprm-recipe-ingredients-no-images wprm-recipe-160452-ingredients-container wprm-block-text-normal wprm-ingredient-style-regular wprm-recipe-images-before" data-recipe="160452" data-servings="1"><h3 class="wprm-recipe-header wprm-recipe-ingredients-header wprm-block-text-bold wprm-align-left wprm-header-decoration-none" style="">Ingredients</h3><div class="wprm-recipe-ingredient-group"><ul class="wprm-recipe-ingredients"><li class="wprm-recipe-ingredient" style="list-style-type: disc;" data-uid="0"><span class="wprm-recipe-ingredient-amount">1</span> <span class="wprm-recipe-ingredient-unit">large </span> <span class="wprm-recipe-ingredient-name">egg yolk</span></li><li class="wprm-recipe-ingredient" style="list-style-type: disc;" data-uid="1"><span class="wprm-recipe-ingredient-amount">2 </span> <span class="wprm-recipe-ingredient-unit">tbsp </span> <span class="wprm-recipe-ingredient-name">2% plain Greek yogurt</span></li><li class="wprm-recipe-ingredient" style="list-style-type: disc;" data-uid="2"><span class="wprm-recipe-ingredient-amount">2</span> <span class="wprm-recipe-ingredient-unit">tbsp </span> <span class="wprm-recipe-ingredient-name"><a href="https://amzn.to/3oB1OSR" class="wprm-recipe-ingredient-link" target="_blank" rel="nofollow noopener">cacao powder</a></span></li><li class="wprm-recipe-ingredient" style="list-style-type: disc;" data-uid="3"><span class="wprm-recipe-ingredient-amount">1/2</span> <span class="wprm-recipe-ingredient-unit">tsp </span> <span class="wprm-recipe-ingredient-name"><a href="https://amzn.to/3mlPFOd" class="wprm-recipe-ingredient-link" target="_blank" rel="nofollow noopener">vanilla extract</a></span></li><li class="wprm-recipe-ingredient" style="list-style-type: disc;" data-uid="4"><span class="wprm-recipe-ingredient-amount">1/2</span> <span class="wprm-recipe-ingredient-unit">tsp</span> <span class="wprm-recipe-ingredient-name"><a href="http://amzn.to/2ffl5rI" class="wprm-recipe-ingredient-link" target="_blank" rel="nofollow noopener">vanilla liquid stevia</a></span></li><li class="wprm-recipe-ingredient" style="list-style-type: disc;" data-uid="5"><span class="wprm-recipe-ingredient-amount">pinch</span> <span class="wprm-recipe-ingredient-name"><a href="https://amzn.to/2O2cC9K" class="wprm-recipe-ingredient-link" target="_blank" rel="nofollow noopener">sea salt</a></span></li></ul></div><div class="wprm-recipe-ingredient-group"><h4 class="wprm-recipe-group-name wprm-recipe-ingredient-group-name wprm-block-text-bold">Optional</h4><ul class="wprm-recipe-ingredients"><li class="wprm-recipe-ingredient" style="list-style-type: disc;" data-uid="6"><span class="wprm-recipe-ingredient-amount">1</span> <span class="wprm-recipe-ingredient-unit">tbsp</span> <span class="wprm-recipe-ingredient-name"><a href="http://amzn.to/2H5ddlS" class="wprm-recipe-ingredient-link" target="_blank" rel="nofollow noopener">85% dark chocolate</a></span> <span class="wprm-recipe-ingredient-notes wprm-recipe-ingredient-notes-faded">or 1 square, chopped</span></li></ul></div></div>
<div id="recipe-160452-instructions" class="wprm-recipe-instructions-container wprm-recipe-160452-instructions-container wprm-block-text-normal" data-recipe="160452"><h3 class="wprm-recipe-header wprm-recipe-instructions-header wprm-block-text-bold wprm-align-left wprm-header-decoration-none" style="">Instructions</h3><div class="wprm-recipe-instruction-group"><h4 class="wprm-recipe-group-name wprm-recipe-instruction-group-name wprm-block-text-bold">Microwave Instructions</h4><ul class="wprm-recipe-instructions"><li id="wprm-recipe-160452-step-0-0" class="wprm-recipe-instruction" style="list-style-type: decimal;"><div class="wprm-recipe-instruction-text" style="margin-bottom: 5px;"><span style="display: block;">Lightly grease an 8-ounce microwave-safe ramekin or mug.</span></div></li><li id="wprm-recipe-160452-step-0-1" class="wprm-recipe-instruction" style="list-style-type: decimal;"><div class="wprm-recipe-instruction-text" style="margin-bottom: 5px;"><span style="display: block;">Whisk the egg yolk and Greek yogurt until smooth.</span></div></li><li id="wprm-recipe-160452-step-0-2" class="wprm-recipe-instruction" style="list-style-type: decimal;"><div class="wprm-recipe-instruction-text" style="margin-bottom: 5px;"><span style="display: block;">Stir in the cacao powder, vanilla, vanilla stevia, and sea salt until well combined.</span></div></li><li id="wprm-recipe-160452-step-0-3" class="wprm-recipe-instruction" style="list-style-type: decimal;"><div class="wprm-recipe-instruction-text" style="margin-bottom: 5px;"><span style="display: block;">Fold in the chopped dark chocolate, if using.</span></div></li><li id="wprm-recipe-160452-step-0-4" class="wprm-recipe-instruction" style="list-style-type: decimal;"><div class="wprm-recipe-instruction-text" style="margin-bottom: 5px;"><span style="display: block;">Microwave for <strong>45–60 seconds</strong>. The edges should be set while the center remains slightly soft.</span></div></li><li id="wprm-recipe-160452-step-0-5" class="wprm-recipe-instruction" style="list-style-type: decimal;"><div class="wprm-recipe-instruction-text" style="margin-bottom: 5px;"><span style="display: block;">Let the brownie rest for <strong>2–3 minutes</strong> before enjoying. It will continue to set as it cools.</span></div></li></ul></div><div class="wprm-recipe-instruction-group"><h4 class="wprm-recipe-group-name wprm-recipe-instruction-group-name wprm-block-text-bold">Oven Instructions</h4><ul class="wprm-recipe-instructions"><li id="wprm-recipe-160452-step-1-0" class="wprm-recipe-instruction" style="list-style-type: decimal;"><div class="wprm-recipe-instruction-text" style="margin-bottom: 5px;"><span style="display: block;">Preheat the oven to <strong>350°F .</strong></span></div></li><li id="wprm-recipe-160452-step-1-1" class="wprm-recipe-instruction" style="list-style-type: decimal;"><div class="wprm-recipe-instruction-text" style="margin-bottom: 5px;"><span style="display: block;">Prepare the batter as directed above.</span></div></li><li id="wprm-recipe-160452-step-1-2" class="wprm-recipe-instruction" style="list-style-type: decimal;"><div class="wprm-recipe-instruction-text" style="margin-bottom: 5px;"><span style="display: block;">Pour into a lightly greased 8-ounce oven-safe ramekin.</span></div></li><li id="wprm-recipe-160452-step-1-3" class="wprm-recipe-instruction" style="list-style-type: decimal;"><div class="wprm-recipe-instruction-text" style="margin-bottom: 5px;"><span style="display: block;">Bake for <strong>8–10 minutes</strong>, until the edges are set and the center is still slightly soft.</span></div></li><li id="wprm-recipe-160452-step-1-4" class="wprm-recipe-instruction" style="list-style-type: decimal;"><div class="wprm-recipe-instruction-text" style="margin-bottom: 5px;"><span style="display: block;">Let cool for 5 minutes before serving.</span></div></li></ul></div><div class="wprm-recipe-instruction-group"><h4 class="wprm-recipe-group-name wprm-recipe-instruction-group-name wprm-block-text-bold">Air Fryer Instructions</h4><ul class="wprm-recipe-instructions"><li id="wprm-recipe-160452-step-2-0" class="wprm-recipe-instruction" style="list-style-type: decimal;"><div class="wprm-recipe-instruction-text" style="margin-bottom: 5px;"><span style="display: block;">Preheat the air fryer to <strong>325°F.</strong></span></div></li><li id="wprm-recipe-160452-step-2-1" class="wprm-recipe-instruction" style="list-style-type: decimal;"><div class="wprm-recipe-instruction-text" style="margin-bottom: 5px;"><span style="display: block;">Grease an 8-ounce oven-safe ramekin.</span></div></li><li id="wprm-recipe-160452-step-2-2" class="wprm-recipe-instruction" style="list-style-type: decimal;"><div class="wprm-recipe-instruction-text" style="margin-bottom: 5px;"><span style="display: block;">Prepare the batter and pour it into the ramekin.</span></div></li><li id="wprm-recipe-160452-step-2-3" class="wprm-recipe-instruction" style="list-style-type: decimal;"><div class="wprm-recipe-instruction-text" style="margin-bottom: 5px;"><span style="display: block;">Air fry for <strong>7–9 minutes</strong>, until the edges are set but the center is still slightly soft.</span></div></li><li id="wprm-recipe-160452-step-2-4" class="wprm-recipe-instruction" style="list-style-type: decimal;"><div class="wprm-recipe-instruction-text" style="margin-bottom: 5px;"><span style="display: block;">Let it rest for <strong>5 minutes</strong> before serving. It will continue to set and become fudgy as it cools.</span></div></li></ul></div></div>
<div id="recipe-video"></div>
<div id="recipe-160452-notes" class="wprm-recipe-notes-container wprm-block-text-normal"><h3 class="wprm-recipe-header wprm-recipe-notes-header wprm-block-text-bold wprm-align-left wprm-header-decoration-none" style="">Notes</h3><div class="wprm-recipe-notes"><span style="display: block;">4 g net carbs, not including the optional dark chocolate</span><div class="wprm-spacer"></div>
<ul>
<li><span class="s1">The </span><span class="s2"><b>egg yolk</b></span><span class="s1"> creates a richer, more brownie-like texture than a whole egg.</span></li>
<li><span class="s1">Don’t overbake. This dessert is best when the center is still fudgy.</span></li>
</ul></div></div>
<div id="recipe-160452-nutrition" class="wprm-nutrition-label-shortcode-container"><h3 class="wprm-recipe-header wprm-recipe-nutrition-header wprm-block-text-bold wprm-align-left wprm-header-decoration-none" style="">Nutrition</h3><div class="wprm-nutrition-label-container wprm-nutrition-label-container-simple wprm-block-text-normal" style="text-align: left;"><span class="wprm-nutrition-label-text-nutrition-container wprm-nutrition-label-text-nutrition-container-serving_size"><span class="wprm-nutrition-label-text-nutrition-label wprm-block-text-normal" style="color: #777777">Serving: </span><span class="wprm-nutrition-label-text-nutrition-value" style="color: #333333">1</span><span class="wprm-nutrition-label-text-nutrition-unit" style="color: #333333">serving</span></span><span style="color: #777777"> | </span><span class="wprm-nutrition-label-text-nutrition-container wprm-nutrition-label-text-nutrition-container-calories"><span class="wprm-nutrition-label-text-nutrition-label wprm-block-text-normal" style="color: #777777">Calories: </span><span class="wprm-nutrition-label-text-nutrition-value" style="color: #333333">106</span><span class="wprm-nutrition-label-text-nutrition-unit" style="color: #333333">kcal</span></span><span style="color: #777777"> | </span><span class="wprm-nutrition-label-text-nutrition-container wprm-nutrition-label-text-nutrition-container-carbohydrates"><span class="wprm-nutrition-label-text-nutrition-label wprm-block-text-normal" style="color: #777777">Carbohydrates: </span><span class="wprm-nutrition-label-text-nutrition-value" style="color: #333333">8</span><span class="wprm-nutrition-label-text-nutrition-unit" style="color: #333333">g</span></span><span style="color: #777777"> | </span><span class="wprm-nutrition-label-text-nutrition-container wprm-nutrition-label-text-nutrition-container-protein"><span class="wprm-nutrition-label-text-nutrition-label wprm-block-text-normal" style="color: #777777">Protein: </span><span class="wprm-nutrition-label-text-nutrition-value" style="color: #333333">8</span><span class="wprm-nutrition-label-text-nutrition-unit" style="color: #333333">g</span></span><span style="color: #777777"> | </span><span class="wprm-nutrition-label-text-nutrition-container wprm-nutrition-label-text-nutrition-container-fat"><span class="wprm-nutrition-label-text-nutrition-label wprm-block-text-normal" style="color: #777777">Fat: </span><span class="wprm-nutrition-label-text-nutrition-value" style="color: #333333">6</span><span class="wprm-nutrition-label-text-nutrition-unit" style="color: #333333">g</span></span><span style="color: #777777"> | </span><span class="wprm-nutrition-label-text-nutrition-container wprm-nutrition-label-text-nutrition-container-saturated_fat"><span class="wprm-nutrition-label-text-nutrition-label wprm-block-text-normal" style="color: #777777">Saturated Fat: </span><span class="wprm-nutrition-label-text-nutrition-value" style="color: #333333">3</span><span class="wprm-nutrition-label-text-nutrition-unit" style="color: #333333">g</span></span><span style="color: #777777"> | </span><span class="wprm-nutrition-label-text-nutrition-container wprm-nutrition-label-text-nutrition-container-polyunsaturated_fat"><span class="wprm-nutrition-label-text-nutrition-label wprm-block-text-normal" style="color: #777777">Polyunsaturated Fat: </span><span class="wprm-nutrition-label-text-nutrition-value" style="color: #333333">1</span><span class="wprm-nutrition-label-text-nutrition-unit" style="color: #333333">g</span></span><span style="color: #777777"> | </span><span class="wprm-nutrition-label-text-nutrition-container wprm-nutrition-label-text-nutrition-container-monounsaturated_fat"><span class="wprm-nutrition-label-text-nutrition-label wprm-block-text-normal" style="color: #777777">Monounsaturated Fat: </span><span class="wprm-nutrition-label-text-nutrition-value" style="color: #333333">2</span><span class="wprm-nutrition-label-text-nutrition-unit" style="color: #333333">g</span></span><span style="color: #777777"> | </span><span class="wprm-nutrition-label-text-nutrition-container wprm-nutrition-label-text-nutrition-container-cholesterol"><span class="wprm-nutrition-label-text-nutrition-label wprm-block-text-normal" style="color: #777777">Cholesterol: </span><span class="wprm-nutrition-label-text-nutrition-value" style="color: #333333">185</span><span class="wprm-nutrition-label-text-nutrition-unit" style="color: #333333">mg</span></span><span style="color: #777777"> | </span><span class="wprm-nutrition-label-text-nutrition-container wprm-nutrition-label-text-nutrition-container-sodium"><span class="wprm-nutrition-label-text-nutrition-label wprm-block-text-normal" style="color: #777777">Sodium: </span><span class="wprm-nutrition-label-text-nutrition-value" style="color: #333333">23</span><span class="wprm-nutrition-label-text-nutrition-unit" style="color: #333333">mg</span></span><span style="color: #777777"> | </span><span class="wprm-nutrition-label-text-nutrition-container wprm-nutrition-label-text-nutrition-container-potassium"><span class="wprm-nutrition-label-text-nutrition-label wprm-block-text-normal" style="color: #777777">Potassium: </span><span class="wprm-nutrition-label-text-nutrition-value" style="color: #333333">173</span><span class="wprm-nutrition-label-text-nutrition-unit" style="color: #333333">mg</span></span><span style="color: #777777"> | </span><span class="wprm-nutrition-label-text-nutrition-container wprm-nutrition-label-text-nutrition-container-fiber"><span class="wprm-nutrition-label-text-nutrition-label wprm-block-text-normal" style="color: #777777">Fiber: </span><span class="wprm-nutrition-label-text-nutrition-value" style="color: #333333">4</span><span class="wprm-nutrition-label-text-nutrition-unit" style="color: #333333">g</span></span><span style="color: #777777"> | </span><span class="wprm-nutrition-label-text-nutrition-container wprm-nutrition-label-text-nutrition-container-sugar"><span class="wprm-nutrition-label-text-nutrition-label wprm-block-text-normal" style="color: #777777">Sugar: </span><span class="wprm-nutrition-label-text-nutrition-value" style="color: #333333">2</span><span class="wprm-nutrition-label-text-nutrition-unit" style="color: #333333">g</span></span><span style="color: #777777"> | </span><span class="wprm-nutrition-label-text-nutrition-container wprm-nutrition-label-text-nutrition-container-vitamin_a"><span class="wprm-nutrition-label-text-nutrition-label wprm-block-text-normal" style="color: #777777">Vitamin A: </span><span class="wprm-nutrition-label-text-nutrition-value" style="color: #333333">263</span><span class="wprm-nutrition-label-text-nutrition-unit" style="color: #333333">IU</span></span><span style="color: #777777"> | </span><span class="wprm-nutrition-label-text-nutrition-container wprm-nutrition-label-text-nutrition-container-calcium"><span class="wprm-nutrition-label-text-nutrition-label wprm-block-text-normal" style="color: #777777">Calcium: </span><span class="wprm-nutrition-label-text-nutrition-value" style="color: #333333">70</span><span class="wprm-nutrition-label-text-nutrition-unit" style="color: #333333">mg</span></span><span style="color: #777777"> | </span><span class="wprm-nutrition-label-text-nutrition-container wprm-nutrition-label-text-nutrition-container-iron"><span class="wprm-nutrition-label-text-nutrition-label wprm-block-text-normal" style="color: #777777">Iron: </span><span class="wprm-nutrition-label-text-nutrition-value" style="color: #333333">2</span><span class="wprm-nutrition-label-text-nutrition-unit" style="color: #333333">mg</span></span></div></div></div></div><p>The post <a href="https://www.sugarfreemom.com/recipes/sugar-free-flourless-high-protein-brownie-mug-cake/">Sugar Free Flourless High Protein Brownie Mug Cake</a> appeared first on <a href="https://www.sugarfreemom.com">Sugar-Free Mom</a>.</p>
0 comments :
Post a Comment