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Mug cakes have been all the rage lately. Curious about making your own workout-friendly, protein packed version that will help you work towards those gains? BarbellShrugged’s recipe is jam-packed with healthy ingredients, including a little caffeine kick by adding in some ground coffee! Be sure to give it a try, or let us know about any other recipes you think we would like!


Here’s what you need to make the chocolate cake:

  • 1 scoop of whey protein powder.
  • 1 tablespoon of raw cacao.
  • 1 tablespoon of dark chocolate chips.
  • 1 tablespoon of coconut oil (melted).
  • 1 beaten egg.
  • 1/4 cup of organic apple sauce, or a small crushed banana.
  • A teaspoon of ground coffee. This is optional, but really boosts the flavor.


You can use plant-based protein powders, but the cake might turn out a little gritty. I like to use high-quality unflavored whey products, but go ahead and use chocolate or vanilla protein powder if that’s what you prefer. Also, you can use regular cocoa powder for this recipe, but I prefer 100% cacao.

The applesauce or crushed banana gives some sweetness to the cake and also adds to the flavor. I recommend it, but you can leave that out. Likewise, you could also add stevia or a teaspoon or so of maple syrup if you prefer.


Beat together all of your wet ingredients, then in a separate bowl, combine all of the dry. Next, combine everything together to form a fairly smooth batter. Be careful not to over mix.

Lightly rub down the inside of your mug with coconut fat, add your batter, then microwave for 45 seconds. Check the cake by pressing down on the center. It should be firm and spongy. If not, place your cake back in the microwave for 10 second increments. Be careful, it will dry out easily. My average is 50-60 seconds.

When it’s ready, ease a thin knife around the outside of the cake, then tip it on a plate or just eat it straight from the mug. It’s to die for.

Pro tip: Try slipping a spoonful of peanut butter into your batter before microwaving it. It melts all the way through, and there are no words to describe the decadence.

Workout 2.9.16


A: Back Squat @3010; Build up to a 2rm

B: Kipping Pull-Ups; Max Reps


A1: High Box Jump; 3 x 3-5; rest 30 sec

A2: HSPU Negative; 3 x 5-7; rest 30 sec

A3: Jumping Split Lunge; 3 x 8-10 per leg; rest 10 sec; rest 30 sec

A4: Single Arm Farmer Carry; 3 x 50m R/50m L; rest 30 sec


1k Row Test


Tabata FLR

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