A protein mug cake on a plate with quark and banana

Low FODMAP protein mug cake

Since I follow Personal Body Plan and also follow people on social media who do that too, I see protein bakes everywhere.

Protein mug cake, protein muffins and protein bread with protein powder added. Healthier versions of cake and pie with a higher amount of protein. Nice, because proteins make you feel satisfied for a longer time.

I also increased my protein intake since starting PBP, but because of my lactose intolerance and IBS I had difficulties reaching my daily amount of proteins.

Lots of people supplement the proteins that they get from natural sources such as meat, fish, dairy and vegetables with protein shakes or protein bars.

This is easy and relatively cheap because meat and fish are expensive products. For me, this wasn’t so easy because most protein shakes and bars contain ingredients that are high FODMAP. They are often based on whey and that is not ideal when you have a lactose intolerance.

I started using the Soy Protein from XXL Nutrition. This one hardly has additives (like fructose) and is entirely gluten- and lactose-free. Now I can also start experimenting with protein bakes and my first experiment was a mug cake.

In case you have never heard of a mug cake: you throw some ingredients together, put them in a mug, you put the mug (usually) for about 1.5 minutes in the microwave and you have cake. Super easy.

When you have chocolate cravings you can make a brownie in 1.5 minutes. But the version that I made is a healthy version, which you can use for breakfast.

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Protein mugcake - Karlijnskitchen.com

Protein mug cake

  • Author: Karlijn
  • Total Time: 5 mins
  • Servings: 1 1x


Since following Personal Body Plan I see bakes with protein powder everywhere. This time, I tried it myself and made a protein mug cake with chocolate.


  • 1 scoop (30 g) chocolate protein powder (I use soy protein from XXL nutrition)
  • 1 banana
  • 1 egg
  • 1 tbsp cacao powder
  • 1 tbsp water
  • optional: a bit of vanilla essence


  1. Cut the banana in slices and throw all the ingrediënts together (save some slices of banana for on top of the mug cake).
  2. Use a mixer to mix all the ingrediënts together well. You can add some extra water if the mixture is too thick.
  3. Scoop the mixture into a mug and put it in the microwave for about one and a half minute on 800 Watt.
  4. Keep a close look on the mug cake while it is in the microwave because it will get really dry if you leave it in too long.


Protein powders based on rice, egg-white, whey protein isolate and whey protein concentrate with a lactose-free claim are usually ok for the FODMAP diet. The soy protein I was using is not low FODMAP, but I tolerate it. Make sure to check for high FODMAP ingrediënts such as fructose.

  • Prep Time: 5 mins

Will you let me know if you have made this recipe? I would love it if you would let me know what you think about the recipe by leaving a comment and a rating below. You can also share your creations with me by tagging me on Instagram @karlijnskitchen or by using the hashtag #karlijnskitchen. 

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