Coaching Association of Canada
Sport Nutrition

High Protein Muffin in a Mug


  • 2 tablespoons skim milk powder
  • 2 tablespoons whole wheat flour or quinoa flour
  • 1 tablespoon cocoa powder
  • 2 tablespoons applesauce
  • 1 egg
  • 1 tablespoon chocolate chips
  • 1/8 teaspoon baking powder
  • 1/8 teaspoon vanilla
  • sprinkle cinnamon


  1. Spray a glass microwave-safe mug or small bowl with nonstick spray.
  2. Add all ingredients to mug or bowl and stir well.
  3. Microwave on high for 2 minutes until set and fluffy. (cooking times will depend on microwaves)


  • Calories: 177
  • Carbohydrates: 28g
  • Protein: 10g
  • Fat: 4.5g

Sport Benefits: A great way for athletes, parents, and coaches to eat healthy during travel for competitions/games. All you need to pack are the ingredients and a mug. Make sure the hotel room has a microwave!

Recipe By: Angela Dufour, MEd, RD, CSSD, Performance Dietitian

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