Grondboontjiebotter-proteïenbekerkoek (27 g proteïen, 5 minute voorbereiding)

dit Grondboontjiebotter Proteïen Bekerkoek is a gluten-free, high-protein snack ready in under 5 minutes and brings over 27 grams of protein per serving with just 270 Calories with no eggs and no dairy.

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Grondboontjiebotter Proteïen Bekerkoek

dit Grondboontjiebotter Proteïen Bekerkoek is a gluten-free, high-protein snack ready in under 5 minutes and brings over 27 grams of protein per serving with just 270 Calories with no eggs and no dairy.

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Voorbereidingstyd: 5 minute mins

Kooktyd: 2 minute mins

Totale tyd: 7 minute mins

Kursus: Nagereg, peuselhappie

Kombuis: Amerikaanse

porsies: 1 beker koek

kalorieë: 272.2 kcal

Author: Carine Claudepierre

KookmodusVerhoed dat jou skerm donker word

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Bestanddele

Amerikaanse gewoonte - metrieke

• ▢ 2 eetlepels Poeiergrondboontjiebotter - (aantekening 1)
• ▢ 2 eetlepels Vanielje Proteïenpoeier - (aantekening 2)
• ▢ ½ teelepel Bakpoeier
• ▢ 2 eetlepels Havermeel - (aantekening 3)
• ▢ ¼ koppie Soja melk
• ▢ 2 teelepels Esdoringstroop

opsioneel

• ▢ 5-6 Sjokoladeskyfies

instruksies

• In a microwave-safe mug, add the powdered protein powder, vanilla protein powder, baking powder, and oat or almond flour.
• Add maple syrup and soy milk and whisk to incorporate. If too dry, add the extra tablespoon of milk. This will depend on the type of protein powder you used.
• Add a few chocolate chips on top, if you feel like it or skip and serve with dairy-free yogurt to boost proteins.
• Microwave at 1000W for 70-90 seconds until dry on top, and a toothpick inserted in the center comes out clean.
• Cool down for 30 seconds before eating to avoid burning yourself.

Notes

Let 1: You can use chocolate powdered peanut butter instead for a chocolate flavor.

Let 2: Any protein powder flavor and type works. I bake with pea protein powder.

Let 3: Or almond flour, this option needs only 3 tablespoons of soy milk because it’s less liquid-absorbent than oat flour.

Let 4: Any milk can be used, but soy milk adds the most protein.

Let 5: Use sugar-free maple syrup to decrease calories.

Let 6: Optional, I love the taste of melted chocolate chips on top of the peanut butter cake.

stoor: The mug cake won’t store well; it gets crumbly and dry with time. It tastes better when eaten within 20 minutes after microwaving

Lugbraaier: You can air fry the mug cake in an oven-safe ramekin for 6-8 minutes at 350F (180C) or until a toothpick inserted in the center comes out clean.

Oondmodus: Ek gebruik die waaier-geforseerde (konveksie) modus. As jy die konvensionele modus moet gebruik, beveel ek aan dat jy die temperatuur met 15°C (25°F) verhoog. Die baktyd behoort dieselfde te wees, maar dit kan dalk 'n paar minute langer neem.

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Voeding

Dien: 1beker koek | kalorieë: 272.2kcal | koolhidrate: 31.6g | proteïen: 26.9g | vet: 5.6g | Versadigde vet: 1.1g | Meervoudig onversadigde vet: 1.1g | Mono -onversadigde vet: 0.7g | natrium: 404.4mg | kalium: 275.3mg | Vesel: 3.3g | suiker: 11.2g | Vitamien A: 175.7IU | Vitamien B12: 0.7mg | Vitamien D: 0.7mg | kalsium: 369.9mg | yster: 1.1mg | magnesium: 46.3mg | fosfor: 202.9mg | sink: 0.6mg

Bestanddele en vervangings

You only need 6 simple ingredients to make this recipe. Here’s how to pick and swap them.

• Poeiergrondboontjiebotter – This provides the primary peanut butter flavor for your mug cake, offering a concentrated taste without excess fat. You can use chocolate powdered peanut butter to create a chocolate-flavored mug cake.
• Vanielje Proteïenpoeier – This is a key ingredient for boosting the protein content of your mug cake. You can use any flavor or type of protein powder you prefer; I typically bake with pea protein powder. Just be aware that different protein powders absorb liquid differently, so you might need to adjust the amount of soy milk.
• Bakpoeier – This leavening agent helps your mug cake rise, giving it a light and fluffy texture in the microwave.
• Havermeel – This forms the main structure of your mug cake. If you opt for almond flour instead, you’ll need to reduce the soy milk to 3 tablespoons, as almond flour is less liquid-absorbent.
• Soja melk – This liquid binds all the dry ingredients together. Any plant-based milk can be used, but soy milk will contribute the most protein to your snack.
• Esdoringstroop – This adds sweetness to your mug cake. For a lower-calorie option, you can use sugar-free maple syrup.
• Sjokoladeskyfies – These are an optional addition that melt into delicious pockets, adding extra sweetness and a lovely texture to your mug cake. You can skip them if you prefer, or serve your mug cake with a dollop of dairy-free yogurt to increase the protein content even further.

How to Make Peanut Butter Protein Mug Cake

This mug cake is super simple to make, here’s how in pictures.

Stir the dry mug cake ingredients in tall mug.

Pour all the liquid ingredients.

Stir to combine into a smooth batter.

Microwave at 1000W for 70-90 seconds until dry on top.

Carine se Wenke

Let me share a few more tips for a perfect mug cake.

• Microwave Power Matters – Start microwaving at 1000W for the minimum time of 70 seconds. If your mug cake still looks wet in the center after this, microwave in additional 10-second bursts until a toothpick inserted into the center comes out clean. If your microwave has lower power, you’ll naturally need to microwave it for a longer duration.
• Adjust Liquid for Protein Powder – Recipes with protein powder can be less precise because different types of protein powder (pea, hemp, whey, etc.) absorb liquid differently. Always feel free to adjust the amount of soy milk: add a tiny bit more if the batter is too dry or crumbly, or a little more protein powder or oat flour if it’s too runny.
• Boost Sweetness or Protein – You can add a few chocolate chips on top of your mug cake for an extra touch of sweetness. Alternatively, if you want to boost the protein even more without added sugar, skip the chocolate chips and serve your mug cake with a serving of your favorite protein-rich plant-based yogurt, like soy yogurt.
• Vrugtige Twist – For a natural sweetness boost without extra sugar, stir in 2 tablespoons of fresh berries like raspberries or blueberries into the mug cake batter before microwaving.
• Oven/Air Fryer Option – If you don’t have a microwave, you can bake this mug cake in an oven-safe ramekin in an air fryer at 350°F (180°C) for 6-8 minutes. You can also bake it in a preheated conventional oven at the same temperature, though it will likely take longer, around 10-12 minutes. Always ensure a toothpick comes out clean.
• Sjokolade Variasie – To make a chocolate protein mug cake, use chocolate protein powder or chocolate-flavored powdered peanut butter.

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