Esta Bolo de caneca proteico without Protein powder is simply the best single-serve chocolate protein snack packed with 17 gramas de proteína per serving. It’s also egg-free, gluten-free, and ready in 2 minutes.
Last year, I created a few delicious mug cake recipes with protein powder like my protein powder mug cake ou o meu banana protein mug cake.
Many of you requested a version without protein powder. I investigated all my options to boost the proteins of a mug cake recipe without using protein powder. I looked at my fontes de proteína vegana list, and It came out that hemp seeds are one of the highest sources of plant-based proteins to bake with.
I started by grinding hemp seeds in my NutriBullet to form a powder, then realized I could buy this in the shop, which is much more convenient. The result is fantastic. Hemp powder binds the mug cake crumb perfectly, delivering a high-protein mug cake without protein powder.
Embora a receita completa esteja logo abaixo, não perca todas as minhas dicas mais adiante, incluindo substituições de ingredientes, dicas de culinária e fotos do passo a passo!
Gostou desta receita?
Deixe um comentar abaixo ou acesse o nosso Facebook onde respondo a (quase) todos os comentários, nosso A página Instagram para inspiração, ou para o nosso Pinterest Para salvar receitas!
Bolo de caneca proteico
Ingredientes
- ¼ xícara Banana amassada - (nota 1)
- 3 colheres de sopa Leite De Soja - (nota 2)
- 3 colheres de sopa Farinha de Aveia Caseira - (nota 3)
- 2 colheres de sopa Hemp Seed Powder - (nota 4)
- 2 colheres de chá Cacau em pó sem açúcar
- 1 colher de sopa Maple Syrup - (nota 5)
- ½ colher de chá Fermento em pó
Opcional
- 2 colheres de chá Gotas de chocolate amargo sem lactose - opcional
Instruções
- Mash ripe banana and measure the exact amount called by the recipe by packing the mashed banana in a 1/4 cup.
- In a mixing bowl, stir mashed bananas with all the remaining ingredients – except the chocolate chips.
- Transfer the mug cake batter into a microwave-safe ramekin or mug.
- Sprinkle the chocolate chips on top of the batter.
- Microwave on high power (1000W) for about 90 seconds until the top is set.
- Serve immediately plain or with a dollop of plant-based yogurt.
Notas
Equipamentos
Nutrição
Ingredientes e Substituições
- Cânhamo em pó – This is ground hemp seeds. It looks greenish and is made 100% from hemp seeds, nothing else. You can buy this product from the grocery store, often labeled as hemp protein powder, even if it’s basically ground hemp hearts. Or, bring hemp seeds in a coffee grinder to make your own.
- Leite De Soja or any plant-based milk. Soy milk is higher in protein than almond milk or oat milk. That’s why I like this option. You can also use soy milk enriched in protein for even more protein.
- Bananas amassadas – These add sweetness and moisture to the protein cake. You can swap for dairy-free yogurt or unsweetened applesauce.
- Farinha de aveia is higher in protein than other flours, plus the fiber in oats bind the batter together, creating a moist, fluffy cake crumb. If you are celiac, pick a certified gluten-free oat flour. The recipe doesn’t work with almond flour or coconut flour.
- Fermento em pó for a fluffier cake texture, make sure you pick a gluten-free baking powder if needed.
- Cacau em pó sem açúcar – Hemp powder is earthy, and adding a chocolate flavor to this mug cake is the best way to pass the taste of hemp. I enjoy hemp flavor, but if you are new to baking with hemp powder, you will love this chocolate protein mug cake.
- Maple Syrup or any liquid sweetener you love, like agave syrup or coconut nectar. You can also use crystal sweeteners like coconut sugar or sugar if preferred.
- Chips de Chocolate – These add a boost of sweetness and chocolate flavor. The mug cake tastes like a single-serve protein brownie with chips on top. Highly recommended!
How To Make Protein Mug Cake
- Mash the banana, pack the mashed banana in a 1/4 cup to measure the exact amount called by the recipe.
- In a small mixing bowl, stir all ingredients together except the chocolate chips.
- Stir until it forms a consistent cake batter.
- Pour the batter in a microwave safe ramekin – I am using Le Creuset ceramic pot. Sprinkle chocolate chips on top.
- Microwave on high (1000W) for 90 seconds or until the top of the cake is set. The cooking time depends on the power of your microwave. Insert a toothpick in the center of the mug cake to check if it’s cooked. If sticky batter is left on the toothpick, microwave with extra 10 seconds burst.
De servir
Serve the mug cake immediately after baking as a filling post-workout snack. For a boost of proteins or flavors, add some of the toppings below:
- Manteiga de amendoim ou manteiga de amêndoa
- A dollop of dairy-free yogurt – soy yogurt is high in protein.
- Protein powder frosting or Chantilly Vegano
- Berries like strawberries or raspberries taste amazing with chocolate.
- Fatias de banana
- A dollop of my Peanut butter dip
- A scoop of my Ninja Creami protein ice cream
- A pinch of sea salt flakes
Perguntas frequentes
Yes, preheat the oven to 350°F (180°C). Make sure you place the batter in an oven-safe greased ramekin and bake for 18 to 20 minutes or keep baking until a toothpick inserted in the center of the cake comes out clean.
You can swap hemp powder for pea protein powder or soy protein powder.
Microwaved mug cakes won’t taste good after a few hours. It’s preferrable to eat the mug cake straight away after microwaving.
Loved it, easy to make!