Double Chocolate Protein Mug Cake – Gluten-Free and Low Sugar!

Disclaimer for any males (or females) who do not want to hear me talk about “that time of the month,” go ahead and scroll down to the recipe haha. You won’t want to miss this one! ;-P

Cravings, bloating, fatigue, cramps, it just sucks. My period symptoms are pretty moderate the majority of the time, except for my chocolate cravings! Sometimes they sneak up on me like suddenly feeling the bottom of an empty bag of SkinnyPop. I dwell on all the possibilities of how I ended up with chocolate creases in my lips and stains on my shirt. I brainstorm, usually out loud to my patient boyfriend – maybe I haven’t been getting enough protein or calories or maybe I’ve suddenly lost all control over my hand to mouth muscles! My panic usually subsides a day or two later when my favorite Aunt Flow arrives and it all makes sense!

This week my symptoms have been debilitating. Either that or I’m actually getting s*ck (can’t say the word or it may happen!). I have felt light-headed, exhausted, woozy, and every ime I’ve tried to exercise the symptoms have gotten worse :(. I’ve never experienced anything quite this intense during my cycle, so I’m starting to think I’m actually fighting a bug. Ugh, being sick is like making protein pancakes only to find I have no peanut butter to put on top! The worst!

mug cake 2

To cure my cravings and down my sickness-blues in the healthiest way possible, I decided to whip up a mugcake. I knew just adding chocolate chips to a vanilla base wouldn’t do the trick. This thing had to have chocolate in every bite! Oh man did this do the trick. During the five minutes it took to eat this bad boy all my woes melted away. I got lost in the crunch of the walnuts, the melty chocolate chips, and rich, fluffy cake. So lost, I nearly forget the thing was actually good for me! Knowing my treat was packed with protein, antioxidants, and omega-3s made it taste all that much sweeter.

Double Chocolate Protein Mug Cake

mug cake 3


1 scoop all-natural, organic whey or vegan chocolate protein powder

1 tbsp coconut flour

1/2 tsp baking powder

1/2 to 1 tbsp cocoa powder (depending on how rich you want it to taste!)

1/2 tsp pink Himalayan sea salt

1/2 tbsp coconut oil

1/2 mashed banana

1/4 cup egg whites

2 tbsp unsweetened almond milk

1/4 cup walnuts

1 tbsp dark chocolate chips



  1. Microwave banana and coconut oil in a microwavable safe dish until melted.
  2. Combine all dry ingredients in a bowl except for walnuts and chocolate chips.
  3. Add egg whites and almond milk to melted coconut oil and banana mixture.
  4. Slowly add the liquid mixture to the dry until fully combined. Fold in walnuts and chocolate chips.
  5. Pour mixture into a mug greased with cooking spray.
  6. Microwave for 2.5 to 3 minutes or until the center is cooked through (you can test with a tooth pick or knife).
  7. Let sit for one minute then place a plate on the top of the mug. Carefully flip over so the cake falls out into the plate.
  8. Top with desired toppings and enjoy!


Do you get bad “time of the month symptoms?” What do you do to relieve them? Vent to me in the comment box below!

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Health and happiness,



On Instagram?! Stay up to date with my journey at eminspandex.

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Hi and welcome to Life in Spandex! I'm Emily, a personal trainer who believes there should be no secrets standing in your way to getting fit. I am sharing my knowledge here on this blog in order to help you reach your goals. Fitness should be fun, eating healthy should taste good, and feeling your absolute best is the ultimate goal. Let's get fit together!
  1. […] You can thank my love-hate relationship with sugar for recipes like my Chocolate Banana Nut Protein Pancakes, Tropical Mango Smoothie Bowl, Yogurt and Chocolate Dipped Strawberries, and Double Chocolate Single Serve Mug Cake. […]

  2. Oh. My. Goodness! Literally… these look amazing! I can’t wait to try them out. I would be honored for you to check out our conference and affiliate program. We need talented bloggers like you!

    1. Wow thanks so much Kami! I definitely will 🙂

  3. This is awesome because I keep just a bar of 80%+ coca chocolate in my freezer for THAT time of month. Great recipe. I am learning how to bake!

    1. I’m so glad I could inspire your new baking endeavor!! Did you see my healthy baking ingredient swap blog post? That may help too!

  4. This looks AMAZING, and I definitely crave more red meat and sweets around that time. It’s like I become this romance novel vampire or something – it’s awful.

    1. Hahahaha that’s hilarious

  5. Yum! I love desserts that contain protein. Then I feel less guilty 🙂

  6. Oh my god! I want to go make that right now. I’m definitely going to share this recipe with a friend. She just recently had to start eating gluten free and is having a tough time with it. Thanks!

    1. Yay! There are plenty of yummy, gluten free options out there! Just tell her to beware of all the processes “gluten-free” foods!

  7. Looks delicious! You might crave chocolate but I crave chips and all other salty junk food!!! Don’t know which is worse!

    1. Oh man salty can be hard to “trick!” I love making healthy burrito bowls for a salty craving

  8. Ok this looks amazing. Will be making it ASAP!

  9. I am deathly allergic to walnuts, but other than that, these look amazing!!

  10. This sounds amazing!

  11. This recipe looks perfect for my husband and I! We are trying to eat healthy, but we get those terrible sweet cravings also! I can whip this up for us and feel good about it!

    1. Yes this is such a good sweet tooth fix that you can feel good about!

  12. I am a diabetic and I think I could eat this one… maybe in moderation

  13. so yummy, I think the dessert looks delicious and as I shared yesterday on my blog it is national dessert month. Oh so yummy
    come see us at

    1. Oh I’ll have to look! I think every month should be national dessert month ☺️

  14. OH EM GEE… **drool**

  15. I am deathly allergic to walnuts, but other than that, bring it on! This looks delicious!

    1. Oh yes then please don’t use the walnuts! It’s still yummy without it!

  16. OMG My chocolate cravings during my time of the month were really bad before I restarted my weight release journey in April. I LOVE chocolate. But have been able to curb my cravings by having some trail mix with chocolate pieces. I’ll add this recipe to the mix. Thanks!

    1. Mmm I love trail mix! 🙂

  17. That is something my husband would love. Thanks for the recipe.

    1. You’re so welcome Karen!

  18. Hi, Chocolate cake is my weakness…thanks for sharing this wonderful recipe.. 🙂

    1. You’re so welcome! I hope you like it 🙂

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