Belt sander protein mug brownie recipe

Belt sander protein brownie retsept kruusis

Belt protein brownie in a mug is a quick dessert you can have ready in under two minutes with just one mug and a microwave. The original recipe came from Paljas Porgand and has been making the rounds for years, because it solves two typical post-workout problems at once: you want something sweet and you need protein. No waiting for the oven to heat up, no bowlful of dishes.

Below you’ll find the exact recipe, a few tips for getting the texture of the mug batter right, and some variations for when you’re missing an ingredient.

Why belt sander protein brownie works on training days

An evening chocolate craving is common, especially after the gym, when your body asks for both carbohydrates and protein. Regular brownies are high in sugar and take 25–30 minutes to bake. This version uses one serving of whey protein as the base, banana as the sweetener and raw cacao for flavor. The microwave does all the work in 90 seconds.

Another plus: built-in portion control. One mug = one brownie. There’s no pan sitting around to tempt you back for seconds.

Belt sander protein brownie ingredients

For the batter:

25 g whey protein
10 g Rawsom raw cacao powder
½ tsp baking powder
enough almond or coconut milk to form a thick batter
½ mashed banana
a pinch of salt

For serving:

½ sliced banana
1 tsp melted peanut butter

Whey protein gives the most even texture because it binds liquid well. With plant-based proteins (such as peanut or pea protein), the result is denser, with drier patches. In that case, add a little more milk and keep a close eye on the batter.

How to make belt sander protein brownie

Mix all the dry ingredients together in a mug — protein powder, cacao powder, baking powder and salt.
Add the milk and mashed banana and stir until you have a thick batter. It should be thick enough that a spoon leaves a trail in it.
Place the mug in the microwave and cook on high for up to 90 seconds.
Watch the mug the whole time so the batter doesn’t rise over the rim.
If you like, top with the sliced banana and melted peanut butter.

The first time, it’s worth starting with 60 seconds and checking — every microwave behaves differently. If the center still looks raw, add 15 seconds at a time. An overbaked brownie turns rubbery, because protein powder loses moisture quickly.

Tips and variations

A few things I’ve learned about mug brownies over the years:

Mug size matters. Choose a mug of at least 300 ml. In a smaller mug, the batter will definitely rise over the rim while cooking.
The banana must be ripe. A banana with brown spots gives natural sweetness and binds the batter together better. With a greenish banana, the result turns out floury.
You can taste the quality of the cocoa. Raw cacao gives a stronger chocolate flavor than regular cocoa powder, but regular cocoa works too.
Add nuts or chocolate chunks. Once the batter is mixed, stir in a small handful of dark chocolate chunks or roasted nuts. The texture becomes much more interesting.
A breakfast version. Leave out the cacao, add cinnamon and a pinch of rolled oats — you get a higher-protein breakfast porridge in a mug.

If you’re melting peanut butter on top, do it separately: put a teaspoon of peanut butter in a small bowl and microwave it for 10–15 seconds. Melting it directly on the brownie doesn’t work well, because the peanut butter heats unevenly.

FAQ about belt sander protein brownie

Can you make it without a banana?

Yes. Replace the banana with two tablespoons of applesauce or thick Greek yogurt. It will be less sweet, so add a little honey or a few dates, powdered.

Can you bake it in the oven too?

You can — pour the batter into a small baking dish and bake at 180 °C for about 12 minutes. The microwave’s advantage is simply speed and the fact that you end up with just one dish to wash.