Cap’n Crunch Berries Protein Mug Cake
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If you’ve seen my Crunch Berries Protein Donuts, you’re familiar with the power of ground Cap’n Crunch. If you haven’t seen them, no worries, this protein mug cake is the next best thing. After all, one of the main reasons I started Mugs for Muscles was to provide recipes that don’t require ovens, food processors, or tons of time.
This Crunch Berries Mug Cake takes around five minutes and combines real Cap’n Crunch with real mixed berries and a healthy dose of protein. Twenty seven grams of protein, to be precise.
Crunch Berries Protein Mug Cake Ingredients
One of the most common questions I receive in mug cake recipes is about coconut flour and if it’s possible to substitute for. It depends on the recipe and amount used, but this recipe uses a tiny amount so it’s probably doable. My typical advice is to swap something like all purpose flour at a 3:1 or 2:1 ratio. But in this case, you could probably use an extra 1/4 to 1/2 C of the Cap’n Crunch. It will provide structure similar to flour and will absorb the liquid.
Your best best, however, is to follow the recipe as closely as possible.
Cereal Milk Glaze for Your Protein Mug Cake
The natural juices from the berries provide a ton of moisture but if you’d like a little sum’n sum’n extra, check out the cereal milk glaze from the protein donuts I mentioned above:
- 1/2 scoop (16g) vanilla protein powder
- 1/2 Tbsp (4g) corn starch
- 1 Tbsp stevia or 0-cal sweetener
- 2 Tbsp (30mL) unsweetened almond milk or low-cal liquid
To make the donut glaze, blend the dry ingredients for 30-60 seconds. You can hand mix, but I’ve found it’s not quite the same. Once you’ve got your powdered sugar replacement, simply mix with your choice of milk and stir. Pour or spoon the glaze on top of the donuts and give them 1-2 minutes to set.
What Size Mug Do You Need?
Some microwavable recipes can be cooked in any type of microwave-safe dish without any issues. Mug cakes are a little different considering most of them will rise during cooking. A mug that’s too small will overflow or require cooking the last bit in 5-10 second intervals. And a mug that’s too large might require an extended cook time.
For this protein mug cake, I used a 4-inch, 12-ounce mug like these. The cake rose above the top of the mug but didn’t overflow.
Cap'n Crunch Berries Protein Mug Cake
Cap'n Crunch Berries and real berries come together in this quick and easy protein mug cake.
Place the cereal, protein powder, and coconut flour in a resealable bag and crush with the backside of a knife, rolling pin, or other blunt object. You can also use a blender or food processor. (You want a fine blend of the three.)
Add the mixture to a mug or small bowl before stirring in the butter and milk. Mix well.
Microwave for 60-75 seconds or until the center of the mug cake is cooked through. (Check the recipe notes for tips on mug/bowl sizing.) Top with berries.
If you're using frozen berries, you can microwave them for 30 seconds to thaw before adding.
- To save some fat and calories, you can swap the butter for 1 Tbsp (15g) unsweetened apple sauce.
- I made this recipe in a 1000w microwave and in a 4-inch, 12-ounce mug like these. The cake cooked for 75 seconds and rose above the top of the mug towards the end of cooking but didn't overflow. If you're using a different mug or bowl and the cake starts to overflow, stop the microwave and cook in 5-second intervals for the remaining time.
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