Cap’n Crunch Berries Protein Mug Cake

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 sameOnce 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.

A quick and easy protein mug cake recipe that combines real Cap'n Crunch with whole berries and 27 grams of protein. Recipe includes optional low cal glaze.
5 from 1 vote

Cap'n Crunch Berries Protein Mug Cake

Cap'n Crunch Berries and real berries come together in this quick and easy protein mug cake.

Course Dessert
Cuisine American
Keyword mug cake
Prep Time 3 minutes
Cook Time 2 minutes
Total Time 5 minutes
Servings 1 Mug Cake
Calories 388 kcal
Author Mason Woodruff


  • 3/4 C (26g) Cap'n Crunch Berries crushed or blended
  • 1 scoop (34g) Protein Powder vanilla
  • 1 Tbsp (7g) Coconut Flour
  • 2 Tbsp (28g) Light Butter
  • 1/4 C (60mL) Unsweetened Almond Milk or your choice of liquid
  • 1/4 C (35g) Mixed Berries I used frozen blackberries, raspberries, strawberries, and blueberries


  1. 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.)

  2. Add the mixture to a mug or small bowl before stirring in the butter and milk. Mix well.

  3. 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.

  4. If you're using frozen berries, you can microwave them for 30 seconds to thaw before adding.

Recipe Notes

  • 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.
Nutrition Facts
Cap'n Crunch Berries Protein Mug Cake
Amount Per Serving (1 Mug Cake)
Calories 388 Calories from Fat 135
% Daily Value*
Total Fat 15g 23%
Total Carbohydrates 34g 11%
Protein 27g 54%
* Percent Daily Values are based on a 2000 calorie diet.

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A quick and easy protein mug cake recipe that combines real Cap'n Crunch with whole berries and 27 grams of protein. Recipe includes optional low cal glaze.

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