16/2/2020 On-the-Go High Protein Mug Muffin | Bowflex

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On-the-Go High Protein

Mug Mu n
POSTED ON JAN 7, 2019 BY ERIN KUH, MBA, RD

High protein breakfast. Between what the research says, clients’ experience, and my own
personal diet, high protein breakfasts work. They o er multiple bene ts, including keeping you
fuller longer, help control hunger levels throughout the day (even at night) more than a high carb
breakfast, and aid in maintaining lean muscle mass, which is something we all want no matter
what our age or tness goals are.

Here come the dilemmas: high carb breakfast (think cereal, oatmeal, bagel, etc) are quicker and I
don’t know about you but I get burnt out on eggs, even when I mix things up with di erent omelet
concoctions and egg bakes. We all need a little variety and this dietitian needs a mu n now and

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then! I don’t like overly sweet stu that tastes more like dessert though. How excited I was to
stumble upon pre-made microwaveable high protein high ber mu n in a mug products: mix in
water, stir, and microwave for 60 seconds. And they keep me full, o er variety, and satisfy my
desire for a baked good now and then.

They’re pricey though. And my kids want them now too so I set out to develop the best
homemade mu n-in-a-mug recipe. After several attempts, fails, and recipe alterations I came up
with one my entire family enjoys and I hope you do too!

High Protein Mug Mu n

Prep time: 12 minutes
Cook time: 60–90 seconds
Total time: About 13 minutes

Servings: 1
Serving size: 1 mug
Nutrition per serving:
Calories Fat Carbs Fiber Protein
345 15 g 23 g 6g 29 g

Ingredients
½–1 scoop whey protein 1 tbsp. nut butter
powder (15g) 2 tbsp. milk of your
2 tbsp. oat our (grind preference or water
oats in blender to make ¼ tsp. vanilla extract
our)
Dash of salt
¼ tsp. baking powder
Optional: ¼ cup berries, 1
1 tsp. cinnamon tsp. sweetener of your
1 whole egg choice

Directions
1. Coat co ee mug with cooking spray.

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2. Place all ingredients in mug and mix until well combined. Make sure no dry ingredients are
left at the bottom.

3. Microwave on high for 60-90 seconds.

4. Let sit for 2 minutes to cool. Enjoy!

Be sure to check out our other recipes for more delicious and healthy meals.

You may also like:

Breakfast To Go: Breakfast Burritos

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