Introduction

This One-Minute, 100-Calorie Protein Brownie is a quick and satisfying treat perfect for when you want a healthy dessert fix. Packed with protein and rich cocoa flavor, it’s easy to make in the microwave with just a few simple ingredients.

A close-up image of a dark, round chocolate cupcake held by a woman's hand. The cupcake has one thick, textured layer of rich chocolate base at the bottom. On top, there is a large swirl of smooth, white whipped cream that forms soft, ruffled peaks, giving it a fluffy and creamy look. The background is a white marbled texture. photo taken with an iphone --ar 4:5 --v 7

Ingredients

1/4 cup (60g) canned pumpkin*
1/2 scoop (16g) vanilla protein powder
1 tablespoon (5g) unsweetened dark cocoa powder
1-2 teaspoons granulated sugar substitute (optional)

Instructions

Step 1: In a bowl or mug, mix the vanilla protein powder, cocoa powder, and sugar substitute (if using) until well combined. Add the canned pumpkin and stir to form a smooth batter.
Step 2: For easier removal after cooking, transfer the batter to a second mug or bowl that has been sprayed with nonstick cooking spray. Microwave on high for 1 to 1.5 minutes for a single serving, or 2 to 2.5 minutes for a double serving. Watch carefully to prevent overflow depending on your container size.

Tips & Variations

Use your favorite flavor of protein powder for variety, such as chocolate or unflavored, to change up the taste.
Adding a pinch of cinnamon or a few sugar-free chocolate chips can enhance the flavor without extra calories.
If you prefer a moister brownie, try reducing the cooking time slightly or stirring in a teaspoon of Greek yogurt before microwaving.

Storage

Because this brownie is best enjoyed fresh, it’s ideal to eat immediately. If you need to store leftovers, keep them in an airtight container in the refrigerator for up to 2 days. Reheat briefly in the microwave for about 20 seconds before serving.

How to Serve

A close-up shows a small dark chocolate brownie held by a woman's hand, topped with a thick swirl of white whipped cream. The whipped cream has a smooth, fluffy texture and is sprinkled generously with small, dark chocolate sprinkles. The background is a white marbled texture. photo taken with an iphone --ar 4:5 --v 7

Serve this delicious recipe with your favorite sides.

FAQs

Can I use fresh pumpkin instead of canned?

Yes, but canned pumpkin is preferred for its moisture and smooth texture. If using fresh pumpkin, cook and puree it well before measuring.

What if I don’t have protein powder?

The protein powder is key to the texture and nutritional value of this brownie, but without it, the batter won’t hold together well or provide the same protein boost.

One-Minute, 100-Calorie Protein Brownie Recipe

Print Recipe

★★★★★

4.4 from 137 reviews

This One-Minute, 100-Calorie Protein Brownie is a quick and nutritious treat that combines canned pumpkin, vanilla protein powder, and unsweetened cocoa powder for a delicious and guilt-free dessert. Perfect for a fast snack or post-workout boost, it can be prepared easily in the microwave and offers a healthy dose of protein with minimal calories.

Author: Toney
Prep Time: 3 minutes
Cook Time: 1.5 minutes
Total Time: 4.5 minutes
Yield: 1 serving 1x
Category: Dessert
Method: Microwaving
Cuisine: American
Diet: Low Calorie

Ingredients

Scale

Brownie Ingredients

1/4 cup (60g) canned pumpkin
1/2 scoop (16g) vanilla protein powder
1 tablespoon (5g) unsweetened dark cocoa powder
1–2 teaspoons granulated sugar substitute (optional)

Instructions

Mix Dry Ingredients: In a small bowl or microwave-safe mug, combine the vanilla protein powder, unsweetened dark cocoa powder, and granulated sugar substitute if using. Stir well until all dry ingredients are evenly mixed.
Add Pumpkin: Add the canned pumpkin to the dry ingredients and mix thoroughly until you achieve a smooth and consistent batter free of lumps.
Prepare Cooking Vessel: For easy removal after cooking, spray a second mug or bowl with nonstick cooking spray. Transfer the batter into this prepared vessel.
Microwave Cooking: Microwave the batter for 1 to 1.5 minutes if making a single serving. For a double recipe, microwave for 2 to 2.5 minutes. Watch carefully to prevent overflow, as microwave wattages vary. The brownie should be set and cooked through but moist.
Serve: Let the brownie cool slightly before eating. Enjoy as a quick, high-protein snack or dessert.

Notes

Cooking times may vary slightly depending on microwave power; start with shorter times and increase as needed.
The sugar substitute is optional and can be adjusted or omitted based on your sweetness preference.
For best results, use a mug or bowl that allows room for the batter to rise without spilling.
You can experiment with other flavor additives like cinnamon or vanilla extract for variation.

Keywords: protein brownie, low calorie dessert, microwave brownie, pumpkin protein snack, quick protein dessert, healthy brownie