High Protein Mug Brownie
C: 24 gr
P: 36 gr
F: 4 gr
Total calories: 276
*This estimation is based on these guidelines. Depending on your own IIFYM lifestyle, your results may differ.
Today I want to share a recipe for a chocolate brownie I made by accident.
My favourite breakfast is an oven pancake made with banana, egg whites, and wholemeal flour. No jokes, I have it every day. However, I occasionally get bored with it.
Now that summer is getting closer and the mornings are getting warmer, I’ve found myself craving ice-cream for breakfast every now and then.
This recipe came to me on one of those days. I thought a banana, a pear, and a tub of ice-cream wouldn’t cut it after a pretty hard early morning lifting session.
It turned out a lot better than expected, so here it is!
Before diving into it, though, I want to say that I’m not one to buy into supposedly “healthier” versions of a “bad” food that never look, feel, or taste like the real thing.
For one, I don’t believe in good or bad foods. Moreover, these “healthier” recipes aren’t actually all that healthy.
I’m only calling this thing a “brownie” because the texture was really similar, if just a little drier. My hunch is that a riper banana would do the trick.
And I’m sharing it because it was delicious, not because you need to have it instead of actual brownies. Have both!
Estimated time: 5 minutes
100 gr banana
20 gr cacao powder
25 gr protein powder
90 gr liquid egg whites
Choose a ripe banana (brown spots are good) and chop it into small chunks. Put it in a bowl or mug and microwave it, starting with 1 minute and adding 20-second bursts as needed. Your goal is to soften it as much as possible.
Mash the banana into goo and combine with the cacao and protein powders. Pour the egg whites on top and stir with a fork or spoon until the ingredients come together into a batter.
Microwave for 1 minute first. Continue adding 30 seconds to the cooking time until the batter rises and hardens. If it’s still runny and soft, it isn’t ready.
Finally, take it out, get a spoon, and dive in!
I love to top it with ice-cream and chunks of pear or apple, but I recommend trying nut butters, nuts, seeds, or fruits that go well with chocolate, like orange.
If you don’t like the taste of cacao and the sweetness of the banana isn’t enough for you, you can also make it with a teaspoon of sugar or other sweetener.
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