Eat Cake For Breakfast! Gooey, Delicious 2 Minute Sweet Potato Mug Cake


There have been a lot of recipes for mug cake going around lately and honestly, as somebody who enjoys baking I will admit I was somewhat appalled at the idea. I mean microwaving cake? Blasphemy! Then I began training for a bodybuilding competition (true story, it’s been awhile and so very much has changed my dear readers and friends).  Training and eating for this competition has forced me to try to eat things I don’t usually prefer… such as sweet potatoes and egg whites… With a little creativity though, I figured there had to be a way I could make sweet potatoes ok. I started with this recipe from (the very first one) and used Caramel Toffee Fudge whey protein in it then it evolved from there… It was ok but it took a little too long to cook and when you are used to eating on a schedule and getting hangry it’s not ideal to make them fresh. I thought baking them ahead of time in my little convection oven might help so I used both a donut baking pan and another time I tried a mini muffin baking pan. They made adorable donuts right? Unfortunately,  in order to get the amount of carbs and protein I needed, I had to eat 12 mini muffins or 6 donuts. Tasty but that’s a bit tedious. Then I realized, I actually liked the batter more than I liked the actual baked goods (just my personal preference.) Next, I tried making the batter the night before. Nixed the baking soda and powder (which was better anyways because of the sodium in the baking soda) mixed everything well and figured I’d pop it in the microwave the following morning.  This left me with a 4 ingredient batter.  Score! You’ll need:
  • 1 cup (130g) Mashed Sweet Potato
  • 1 scoop (32g) Whey Protein Powder (I use Cinnamon Graham Cracker or Carmel Toffee Fudge  I’m sure chocolate, vanilla or any other flavor you want to use would be fine)
  • 1 Egg White or 3 tbs 100% Egg Whites
  • A dash of Allspice

The following morning, I put it in the microwave for a 90 seconds. It came out like a sweet potato lava cake of goodness. Like the filling of a sweet potato pie but without any added sugar or fat. The next day I tried cooking it for 2 minutes. This resulted in just to get a little more cakiness. Since the egg whites act as a leavening agent, you definitely don’t need baking soda or powder. Are you ready for the breakdown on these suckers? There’s 249 calories per serving 28 grams of Carbs 30 grams of Protein 2 grams of Fat They are Gluten Free, high in protein  and have no added sugar or sweeteners! As an added bonus, top it off with a tablespoon of peanut butter before you nuke it (don’t mix it in!) and you’ll have a gooey peanut buttery, lava center thats to die for.  (Just let it cool a little before you gobble it down!) In the words of Emeril Lagasse:  BAM!

UPDATE:  After making this recipe for a few weeks I wanted to mention a few things- – Cook times will vary based on the temperature of the batter, the microwave and the dish or mug you cook it in. If you prepared it ahead of time and popped it right into the microwave from the fridge it might need a little longer.  If the dish/mug is taller and more narrow it also might need more time versus a wider dish which may need less time. – My prefered microwave safe dish to cook it in is a small 4″ square tupperware (yes, I know plastic isn’t the best to “cook” in but it’s certainly convenient and portable)
It took 2 minutes to make, it lasted about a minute.

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