I whip up this quick, single‑serve Protein Brownie when I want that rich brownie flavor but need it fast. It’s ready in just a minute, packs in protein, and feels indulgent—without the guilt.
Why I’ll Love This Recipe
I love this recipe because:
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I can satisfy a chocolate craving in only about two minutes total.
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It delivers a brownie-like taste and texture with far fewer calories.
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It’s compact and portion‑controlled—perfect when I’m craving something sweet yet sensible.
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It uses minimal ingredients and is easy to customize—great for experimenting.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
I use these ingredients:
canned pumpkin puree
vanilla protein powder
unsweetened dark cocoa powder
optional granulated sugar substitute (like stevia)
Optional variation – Peanut Butter Banana Brownie
I sometimes switch up to this version:
mashed ripe banana
vanilla protein powder
PB2 (powdered peanut butter)
unsweetened cocoa powder
water (as needed)
Directions
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I stir the pumpkin, protein powder, and cocoa together in a mug or small bowl until I get a thick, scoopable batter—adding a sugar substitute if I want more sweetness.
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I transfer the mixture to a lightly greased microwave‑safe mug if needed.
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I microwave it on high for 1 to 1.5 minutes until it puffs slightly and looks set but still moist in the center.
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For the peanut butter banana version, I mix mashed banana, protein powder, PB2, cocoa, and water, then microwave for 1.5 to 2 minutes.
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I let it cool just enough so it sets into that warm, fudge‑like texture I crave.
Servings and timing
This makes one serving—or a single quick brownie:
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Prep time: about 1 minute
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Cook time: 1–1.5 minutes
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Total time: around 2.5 minutes
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Yield: one protein brownie
Variations
I spice it up by:
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Swapping pumpkin for apple sauce, mashed sweet potato, or avocado for different flavor or texture.
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Adding a sprinkle of chocolate chips on top post‑microwaving for extra gooey richness.
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Topping with a dollop of whipped topping or a small scoop of low-calorie ice cream to feel like I’m indulging without blowing the calorie budget.
Storage/reheating
This brownie is meant to be enjoyed immediately—there isn’t really any leftover storage. If I want to prep ahead, I can mix the dry ingredients and store them in a jar. Then I just add pumpkin (or banana), mix, and microwave when ready.
FAQs
Can I skip the pumpkin?
Absolutely—I swap in apple sauce or half pumpkin, half apple sauce when I want a milder flavor.
What’s the calorie and protein content?
The original pumpkin version is about 100 calories and 13g protein—solid for a dessert‑like snack.
How do I avoid a dry texture?
I stick to the timing exactly and choose a protein powder that’s not super lean—whey blends tend to give better moisture. A splash more pumpkin or banana helps too.
Can I bake this instead of microwaving?
I’ve always made it in the microwave for speed. Baking might work, but it’d change the texture—I’d need to experiment with timing and temperature.
Is it safe for kids?
Definitely—as long as they don’t have food allergies, it’s a quick and healthier treat they can help mix up too.
Conclusion
I love this One‑Minute Protein Brownie because it’s fast, satisfying, and feels like a treat when I’m short on time. Whether I choose the pumpkin base or go with peanut butter banana, it hits that sweet spot of indulgence and nutrition. Let me know if you want ideas for flavor add‑ins or tweaks—I’m happy to help make it perfect for you!
Print
One‑Minute Protein Brownie
- Total Time: one minute
- Yield: Makes 1 brownie
Description
A quick and gooey single‑serving brownie ready in just one minute—packed with 13 g of protein, only 100 calories, and easily customizable for healthier indulgence
Ingredients
¼ cup (60 g) canned pumpkin*
½ scoop (≈16 g) vanilla protein powder
1 Tbsp (≈5 g) unsweetened dark cocoa powder
Optional: 1–2 tsp granulated sugar substitute (to taste)
Instructions
In a microwave‑safe bowl or mug, combine the pumpkin, protein powder, cocoa powder, and sugar substitute (if using) and mix until smooth.
Microwave on high for 1–1.5 minutes (for a single serving). For double portions, microwave 2–2.5 minutes. Watch for overflow depending on your mug size.
Notes
Toppings to elevate: Try fat‑free whipped topping for an ice‑cream‑like twist or scatter a few chocolate chips on top before microwaving for extra gooeyness.
Texture hacks: To avoid a dry or rubbery texture with different protein powders, consider using whey concentrate or blends with a bit of fat, reducing the protein powder slightly, increasing moisture (e.g., pumpkin, bananas, apple sauce), or adding a bit of light butter.
