Keto Recipes - Created Date : 5.1.2020

The Ultimate 1 Minute Protein Brownie (Paleo, Vegan, gluten free)

The Ultimate 1 Minute Protein Brownie (Paleo, Vegan, gluten free)

The Ultimate 1 Minute Protein Brownie (Paleo, Vegan, gluten free)

A delicious, fluffy, moist protein-packed brownie which takes just one minute to whip up! Clocking in at around 150 calories, it is a healthy snack to have any time and has been oven tested. Naturally gluten free, dairy free, vegan, keto, low carb, and comes with a tested paleo version.


“Drink a protein shake after your workout!”

“Really? But I don’t really like the taste of them as a shake….”

“Okay you need to make this brownie then. It’s protein powder, water and a pinch of baking soda and you microwave it. It’s exactly like a brownie!”

If I could turn back time, I would. I would go back five years and slap myself for even believing such a thing could be considered a brownie. For a good 4-5 months, after every single workout, I’d diligently go to my microwave in the shared dorm kitchen and make these ‘brownies.’ I’d praise the bodybuilding Gods for this genius creation and how something so ‘healthy’ could be so good.

…I then stopped working out like a ‘bro’ and realized that this brownie was nothing more than a sweetened hockey puck and an insult to the term ‘brownie.’

However, I’ve still continued to enjoy protein powder (just NOT with water and baking powder) and realized that with some actual ingredients, a delicious brownie COULD be made.

Is this brownie like those desserts you make from a box or with butter, oil, flour and love?No, minus the love part.

Is this brownie like the ones sold at Patisseries with a sprinkle of powdered sugar on top?No.

Is this brownie something you’d whip up for your mum when she says ‘I feel like a brownie?’Sure, if you want to get disowned.

However, this brownie is an easy, quick and delicious anytime snack to have on hand to keep the sweet tooth satisfied. For those whom enjoy protein packed snacks or shakes post workout, this is the perfect option too. Why ‘the ultimate’ protein brownie? Because it’s not like a hockey puck.

As part of my collaboration with Kohl’s, I thought this would be a perfect recipe to share with my dorm room kitchen and back to school theme. This is an easy, nutrient dense snack which literally can be made in your dorm room kitchen- With a few basic items to have on hand, satisfy your sweet tooth the healthy way, without surrendering to pucks.

Hockey pucks.

This healthy one minute protein brownie is the ‘ultimate’ brownie when it comes to microwaved or protein packed cakes. It’s fluffy and moist and takes only one minute to whip up. The key here to optimum texture is the protein powder you use and the correct combination of ingredients. I recommend using a plant based protein powder or for those without any dietary restrictions, using casein protein powder. Naturally gluten free and vegan (if you use the vegan protein powder), this also comes with a paleo option for those who follow a paleo lifestyle!

For those without a microwave, there is a tested oven version too- Refer to the method below!

Make this ultimate protein brownie and satisfy your sweet tooth any time of the day, with an added protein boost- No hockey pucks welcome.

The ultimate 1 Minute Protein Brownie

A delicious, fluffy, moist protein-packed brownie which takes just one minute to whip up! Clocking in at around 100 calories, it is a healthy snack to have anytime and has been oven tested. Naturally gluten free, dairy free, vegan and comes with a tested paleo version.


Microwave version

In a separate bowl, whisk the egg with the milk and pour into the dry mixture and mix until fully incorporated. Top with chocolate chips if desired.

Microwave for 60 seconds and remove from microwave and enjoy immediately.

Oven version

Pour batter in an oven safe dish and bake for 10-12 minutes on 180 degrees celsius for 10-12 minutes, until desired consistency.


* For a paleo version, I've tried this out with MHP Paleo protein powder in triple chocolate. It came out drier that the vegan/casein blend so I only microwaved it for 50 seconds and added more almond milk after.** If your protein powder isn't sweetened, add sweetener to taste.For a more moist and fudgy cake, remove from microwave/oven earlier. For a muffin like cake, you can cook slightly longer.

Share This Recipe

The Big Man’s World ® Arman Liew owns the copyright on all images and text and does not allow for its original recipes, pictures and content to be reproduced anywhere other than this site unless authorization is given. If you enjoyed this recipe and would like to publish it on your own website, please re-write it, in your own words and link back to my site and recipe page. Copying and/or pasting full recipes and pictures to social media or personal blogs is strictly prohibited. Read my disclosure and copyright policy. This post may contain affiliate links.

I’m not sure why you are calling for non-diary milk in your recipes. Soy is the leading cause of testosterone depletion in men! Do some research and take yourself off this toxic soy diet and stop encouraging others in this unhealthily lifestyle.

With all due respects, I have no issues with using soy, and my readers have the choice to use that if they wish. This recipe (along with all my recipes calling for non-dairy milk) use unsweetened almond milk. Enjoy.

This sounds awesome! I’ve definitely tried my fair share of hockey-puck-tasting-things. (I saw something on pinterest once for 35 calorie cookies. I made them. They were awful.) This one sounds like a winner though! Thanks for sharing!

I had to laugh at this post because I come home after the gym and EVERY DAY make my protein powder with water and baking powder. If you don’t microwave it too much, I still like it ?? However, it still aint no real brownie, and these look BOMB! Pinned!

So I don’t take protein supplements, but I’m tempted to pick some up just to make these non-hocley puck brownies! You had me at 1-minute! But I’m loving that you also owned that these are not ‘brownies’ in the traditional sense of the word. But hey, if they are on the healthier side AND only take 1 minute…count me in! Oh, and I used to eat pizza at every meal when I was a freshman in college. Either pizza or pretzels + Mountain Dew. I was a champion back then.

Second, these look great. I’m always wary of the recipes that state, “tastes EXACTLY like a “, but contains NONE of the ingredients you’d actually use. Luckily, your recipe has actual food ingredients that one might find in a brownie. Thanks for sharing!

I have yet to try the microwave cakes/snacks. I really need to though! I was always scared that I would get the hocker puck like you described though. I’m looking foward to your recipe with those sauces though! The mushroom one and the roasted garlic/carmelized onion flavors sound delicious!

Yum! I don’t know about anyone else but my mom would definitely disown me if I made her a typical protein ‘treat’ and told her that it was a brownie. If I do not have a microwave, is there a way I could tweak it so that I could make it in an oven :)?

It’s a good thing this is healthy, because a brownie that takes only a minute is a very dangerous thing here. Take a break from work, make a brownie, take the dog for a walk, oh I need another brownie, making dinner, maybe I will make a brownie to eat while cooking…haha.

On the sauces front, absolutely either the basil or caramelized onion one. Probably the basil. In my humble opinion.

I love that you’re now calling yourself out haha I guess that’s fair! We all have pretended at one point or another to like a “healthy” thing just because we convince ourselves we should. But at the end of the day, a brownie is a brownie and that’s that! You can’t healthify it completely. But this recipe comes pretty darn close. You always make your creations look exactly like they have the same texture as their original counterparts, but with better ingredients. You’re a magician!

I’ve never had the hockey puck because I usually mash two bananas and add a scoop of PP in it and eat it like pudding. I cannot afford to waste protein powder because it costs a pretty penny, so hockey pucks for me. I think that idea is really cute and looks tasty. What type of non-dairy milk works best?

Yay I love that this uses the whole egg! ?? We bought some protein when we first arrived here – ingredients wise it’s amazing… Flavour? Not so much. At least david doesn’t mind it in a shake but I cant stand the taste! So this might be perfect, the powder works well in a good old protein pancake! Oh and I think you should go for the tomato and basil sauce – it’s a classic!

OK, so I’m not a huge protein powder fan (that’s putting it mildly), but I’m intrigued by this recipe. Maybe I’ll try it for my friend David, who seems to drink that horrid stuff daily. Do I sound like someone’s cranky mother? Maybe, but at least I’m open to the possibilities – as long as someone else tries it first in front of me and looks honestly smitten with the result. xoxo

Ohhhhh the things I used to eat and try to convince myself were “just like dessert!” ?? At one point I had myself convinced that I didn’t like sugar. ME. This girl. Not having a sweet tooth. I know. My mind is boggled as well.

soooooooo I didn’t microwave it but stuck it in the freezer and ate it frozen raw. unreal. tastes like creamy chocolate ice cream. not sure if you can legally encourage people to eat raw egg though. WINNER! thanks arman!

This shocked me – I’m just making the shift over to sugar-free and gluten-free, so most of the stuff like this I find is still pretty repulsive, but this is DELICIOUS! Threw in a splash of coffee the second time – even better! ??

DELICIOUS!!!!!!! YUM! I was going to make a shake but once I saw this knew I had to try it. I was skeptical reading the recipe, but Wow — it was amazing. My boys ate most of it with me; we took the whole bowl down in minutes!!!!!!! Thank you for this amazing alternative to a shake. ??

I made the recipe and loved it!! Only one thing though… Just my protein powder alone is 150 calories and when I added everything up, I was at almost 420! Curious to know how the calories were calculated. Still healthy and I love it, but don’t think I’ll have it every day. ??

I made this tonight….amazing! Even yummier than unhealthier versions of mug cakes I’ve tried. I recently lost 14kg and while I try to maintain a healthy lifestyle, I struggle with sweet cravings. So glad I found your page.

This is legit the BEST mug cake I have ever tasted!! Not spongey or wet looking like some others. I have a brownie chocolate protein powder and using it in this recipe tastes like absolute heaven. I ate two in one sitting…. kind of beats the point, huh? Worth it!

This recipe is like 3 years old so I’m late on this…..I am back on my keto diet and am jonsing for something sorta sweet besides a fat bomb fudge which is basically just…..well, a blob of fat. This will definitely hit the spot. Do you happen to have a blondie recipe ….. I’m more of a vanilla person but definitely want to give these a shot.

I just made this and its fantastic! I’ve been looking for recipes since I’ve started keto I’ve had almost no appetite but protein powder tastes awful. The batter tasted pretty bad tbh so I wasnt expecting much more than barely edible but I was pleasantly surprised lol. I think I could eat these every night if I got some pb chips ??

I highly recommend dropping with a dollop of melty peanut butter. So good! I have to admit, I do work out like a bro, but I still can’t stand ye’ ole protein+water mixture. I just had this brownie post-workout, and I will be using it a lot from now on!

G’day, I’m Arman!

Thanks for stopping by The Big Man’s World ®. My name is Arman Liew, and I’m stoked to have you here! Here you’ll find delicious HEALTHY recipes, inspirational travel, and lifestyle, all served with a side of cheeky banter.

What Designers Can Try From Martha Stewart?

Like every housewife, Martha Stewart, a long-time developer of experience, can teach a few things to UX practitioners to bring back users for more.

You can compare the experience of spending time with people living in their homes to experience a brand. When you enter the home of a truly wonderful host, you are faced with a number of carefully designed options designed to give you a positive experience. In other words: you are experiencing the ın brand ”of that household.

Pleasant tastes, ambience and lighting, welcoming cuddles and talking, the best hosts are planning every experience that their guests will experience, taking into account all their senses and emotional reactions. Like every brand, good hosts want their guests to come back for more.

Although some houses have played a role in persuading people to carefully consider their guests' multi-sensual needs while Martha Stewart, Candice Olson, and Jonathan Adler had such personalities, many homeowners have done this in multiple points of contact for generations. In many ways, we can say that homeowners are original experience designers.

Like every good host, brands also want consumers to enjoy the experience of their products. However, very often, they do not understand the spectrum of the multi-sensory needs of their customers and thus fall behind the expectations of the meeting.

Brands, Martha, Candice and Jonathan, by considering the three important principles, including the best daily hosts, brands can design meaningful, multi-sensory experiences and establish long-term relationships with customers.

  • SHARE :