Healthy Mug Brownie

GF V DF SF Aug 26, 2026

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These mug brownies are perfect for when you want just 1 dessert instead of a whole pan. They're ultra gooey dark chocolate brownies without any added sugar, and contain only 150 calories per mug. It takes only 5 minutes to make, and only dirties a mug and a spoon.

STEP 1
- 2 tbsp (11 g) Oat flour
- 2 tbsp (10 g) Cocoa powder
- 1 tbsp (12 g) Granulated monk fruit
- 1/4 tsp (1.5 g) Baking powder
- 1/8 tsp (0.75 g) Salt

STEP 2
- 1 large (50 g) Egg
- 2 tbsp (30 g) Unsweetened almond milk
- 1/2 tsp (2.5 g) Vanilla extract

1. In a mug, mix together the oat flour, cocoa powder, granulated monk fruit, baking powder, and salt until fully combined.

2. Add in the egg, milk, and vanilla. Mix fully to form a batter.

3. Microwave for 20 seconds, then stir with a spoon. Microwave for another 20 seconds, then stir. Finally, microwave for 10 seconds, for a total of 50 seconds of cook time. Let cool for 1 minute before eating.

https://www.poormanprotein.com/recipes/mug-brownie

Calories: 151
Protein: 10 g
Fat: 7 g
Net Carbs: 10 g
Fiber: 5 g

Description

These mug brownies are perfect for when you want just 1 dessert instead of a whole pan. They're ultra gooey dark chocolate brownies without any added sugar, and contain only 150 calories per mug. It takes only 5 minutes to make, and only dirties a mug and a spoon.

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Time

Prep Time:

2 minutes

Rest Time:

1 minutes

Cook Time:

2 minutes

Total Time:

5 minutes

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Cost

Total Cost:

Cost per Serving:

$0.66

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Ingredients

Serving(s)

Step 1

2 tbsp Oat flour
2 tbsp Cocoa powder
1 tbsp Granulated monk fruit
1/4 tsp Baking powder
1/8 tsp Salt

Step 2

1 large Egg
2 tbsp Unsweetened almond milk
1/2 tsp Vanilla extract

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Instructions

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1. In a mug, mix together the oat flour, cocoa powder, granulated monk fruit, baking powder, and salt until fully combined.
2. Add in the egg, milk, and vanilla. Mix fully to form a batter.

3. Microwave for 20 seconds, then stir with a spoon. Microwave for another 20 seconds, then stir. Finally, microwave for 10 seconds, for a total of 50 seconds of cook time. Let cool for 1 minute before eating.

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Notes

1. Make sure to use a mug where the brownie batter can expand by at least twice its raw height and not spill out over the top of the mug.
2. Use any milk of choice here, like skim milk, whole milk, oat milk, etc. Here, I'm using almond milk.
3. You can also use 1/4 cup (60 g) of unsweetened applesauce in place of the egg. It will need another couple of extra cycles of 20 seconds of microwaving, and come out closer to a lava cake rather than a brownie, as it won't fully set.

4. Optionally, add 1 tbsp (15 g) of sugar free chocolate chips after microwaving.

Nutrient	Egg No Chocolate Monk Fruit	Applesauce No Chocolate Monk Fruit	Egg With Chocolate Monk Fruit	Applesauce With Chocolate Monk Fruit
Calories	151	102	215	166
Protein	9.9 g	3.7 g