זֶה עוגת ספל חלבון בחמאת בוטנים 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.
למרות שהמתכון כולו נמצא ממש למטה, אל תפספסו את כל הטיפים שלי בהמשך, כולל החלפת מרכיבים, טיפים לבישול וצילומים שלב אחר שלב!
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עוגת ספל חלבון בחמאת בוטנים
זֶה עוגת ספל חלבון בחמאת בוטנים 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.
קופונים להדפסה
סקירה
שתף בפייסבוק
אורן
שמור באימייל
המנות: 1 עוגת ספל
קלוריות: 272.2 קק"ל
רכיבים
- 2 כפות אבקת חמאת בוטנים - (הערה 1)
- 2 כפות אבקת חלבון וניל - (הערה 2)
- ½ כפית אבקת אפייה
- 2 כפות קמח שיבולת שועל - (הערה 3)
- ¼ גָבִיעַ חלב סויה
- 2 כפיות סירופ מייפל
אופציונלי
- 5-6 שוקולד צ'יפס
הוראות
- 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.
הערות
הערות 1: You can use chocolate powdered peanut butter instead for a chocolate flavor.
הערות 2: Any protein powder flavor and type works. I bake with pea protein powder.
הערות 3: Or almond flour, this option needs only 3 tablespoons of soy milk because it’s less liquid-absorbent than oat flour.
הערות 4: Any milk can be used, but soy milk adds the most protein.
הערות 5: Use sugar-free maple syrup to decrease calories.
הערות 6: Optional, I love the taste of melted chocolate chips on top of the peanut butter cake.
אחסון: The mug cake won’t store well; it gets crumbly and dry with time. It tastes better when eaten within 20 minutes after microwaving
טיגון אוויר: 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.
תזונה
הגשה: 1עוגת ספל | קלוריות: 272.2קק"ל | פחמימות: 31.6g | חֶלְבּוֹן: 26.9g | שמן: 5.6g | שומן רווי: 1.1g | שומן רב בלתי רווי: 1.1g | שומן בלתי רווי: 0.7g | נתרן: 404.4mg | אֶשׁלָגָן: 275.3mg | סִיב: 3.3g | סוכר: 11.2g | ויטמין: 175.7IU | ויטמין B12: 0.7μ | ויטמין D: 0.7μ | סִידָן: 369.9mg | בַּרזֶל: 1.1mg | מגנזיום: 46.3mg | זַרחָן: 202.9mg | אבץ: 0.6mg
מרכיבים ותחליפים
הפסקה הזו נותנת לכם את כל הטיפים שלי לגבי בחירת המרכיבים הנכונים. למתכון המלא עם המידות, גללו לכרטיס המתכון בתחתית הפוסט!עבור למתכון המלא
אתם צריכים רק 6 מרכיבים פשוטים כדי להכין את המתכון הזה. הנה איך לבחור ולהחליף אותם.
- אבקת חמאת בוטנים – 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.
- אבקת חלבון וניל – 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.
- אבקת אפייה – This leavening agent helps your mug cake rise, giving it a light and fluffy texture in the microwave.
- קמח שיבולת שועל – 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.
- חלב סויה – 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.
- סירופ מייפל – This adds sweetness to your mug cake. For a lower-calorie option, you can use sugar-free maple syrup.
- שוקולד צ'יפס – 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.
הטיפים של קארין
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.
- טוויסט פירותי – 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.
- וריאציה של שוקולד – To make a chocolate protein mug cake, use chocolate protein powder or chocolate-flavored powdered peanut butter.
Finally a tasty mug cake macro friendly ! I used almond flour and coconut milk (a bit more that mentioned) and it was perfect, thank you
My pleasure! I am glad you like it too.