Maple Cinnamon Protein Mug Cake
- Time: 5 minutes
- Servings: 1
- Serving Size: 5.0 ounces
- Stage: Post-recovery
INGREDIENTS:
- Oat flour - 4 tbsp (30 grams)
- Vanilla-flavored protein powder - 1 1/2 tbsp (10 grams)
- Cinnamon, ground - 1/2 tsp
- Baking powder - 1/2 tsp
- Egg white - 1 large (33 grams)
- Soy milk, unsweetened - 4 tbsp (60 grams)
- Pure maple syrup - 1 tsp (7 grams)
INSTRUCTIONS:
- To a regular-sized mug, add the oat flour, protein powder, cinnamon, and baking powder. Whisk everything together.
- Add the egg white and soy milk. Whisk until properly mixed.
- Place in the microwave for 1:30 minutes. Carefully remove from the microwave and let cool down for about a minute. Pour in the maple syrup and enjoy!
*Note: If your whisk is too big to fit in a mug simply mix everything in a small bowl and then transfer to the mug. Do not microwave in a bowl because it will not cook properly. If you can’t find oat flour you can make it yourself by adding rolled oats to a blender and mixing until pulverized. Make sure to use pure maple syrup and not sugar free alternatives, since these can contain ingredients that are very processed and are not good for our health.
NUTRITION FACTS per serving:
- Calories 210
- Protein 16 grams
- Carbs 29 grams
- Fat 4 grams
- Fiber 4 grams
- Sugar 6 grams
- Iron 17% DV
- Calcium 25% DV
- Sodium 18% DV
DV = Daily Value, Based on diet for healthy adults
Nutritionist notes: This recipe is high in calcium. Non-dairy milks such as soy or almond tend to have even higher amounts of calcium than dairy milk, making them a great addition to everyone's diet. Always buy unsweetened non-dairy milk, and when choosing soy milk make sure it is also organic.
Tags: dairy-free, gluten-free, high-protein, vegetarian, gastric sleeve, vsg, bariatric, diet, recipe
*The picture is meant for illustrative purposes and may sometimes not be representative of the serving size. For a precise serving size please follow the list of ingredients carefully, using grams as the most exact measurement.