60 second protein cupcake

“Dear Roc,

I wanted to thank you for all your fitness and nutrition tips. I’ve been trying really hard to follow your exercise and eating programs, but I find it takes too long to prepare food or to complete your workouts. What can I do that doesn’t take any time and effort?

– LayZ”

Dear LayZ,

It amazes me just how good we are at making excuses for everything, including our health. There are 5 minute workouts out there that would crush us both. There are 5 minute recipes that can keep us healthy and strong. If even five minutes is too much “time and effort”, there is a very big part of me that wants to say “Then do nothing; that’s what got into this state in the first place”, but I will not.

Instead, I’ll do you one better.

60 Second Protein Cup Cake


  • 30 grams of whey protein powder
  • 1 tablespoon 100% cocoa powder
  • 1/4 teaspoon baking powder
  • 2 packets sweetener
  • 1 tablespoon pumpkin or applesauce (your choice!)
  • 1 egg white


  1. In a microwavable mug, place the protein powder, cocoa powder, baking powder, and sweetener.
  2. Mix well.
  3. Stir in the egg white and pumpkin or applesauce so that you end up with a thick batter.
  4. Microwave for 60 seconds.
  5. Use a knife to gently loosen the cake from the mug.
  6. Place the mug upside down on a plate and let the cake slide out.
  7. Cut in half and fill with desired toppings like peanut butter, greek yogurt (30g of protein per serving!!!), or any other healthy choice.

Enjoy. Stay strong. Work hard.

7 responses to “60 second protein cupcake

  1. Better off using real sugar than sweetener considering sweetener is almost 100% chemicals – really bad ones too. There are Low GI sugars available these days.

  2. Just tried this recipe this morning and have to say I’m impressed. Even though I botched the amount of baking powder and grew a monster cupcake in my microwave it tasted delicious.

    • Glad you liked it. My first try, I literally exploded it in my microwave, but once you get the hang of it you start playing with all sorts of flavours!

  3. The fist time I tried this is was REALLY dry, like cardboard…. 2nd time I added 2 teaspoons of milk and did it for 55 seconds… Came out ALOT better… It was completly cooked at the bottom but when I took it out and put it on a plate it was kinda like it had a forsting/pudding on top of it….. NOT BAD AT ALL!

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