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Every day I prepare a Keto 2-Minute Microwave Protein-Brownie in a mug for Shawn and I. We both get our own brownie. It’s one way to help us get our daily protein requirements. One brownie provides approximately 33 to 34 grams of protein. 

I find it more difficult to meet my daily protein requirement than Shawn does, as the ideal intake is often recommended at 1 gram per pound of body weight. Consuming this amount of protein can be tricky, especially when factoring in other dietary preferences and restrictions. I just cannot eat that much meat or fish.

Balancing protein intake becomes an intricate puzzle, requiring meticulous planning to ensure we reach our fitness and nutritional goals. This daily struggle highlights the importance of convenient and simplicity and delicious protein sources to make meeting our protein daily needs a bit more achievable.

I created this Keto 2-Minute-Microwave Protein-Brownie from scratch one night. Over the next week, Shawn provided me with feedback on what this nugget was missing or needed for flavor and texture. Finally, I have a solid recipe to share with you. 

Sweetness is the predominant taste sensation in this brownie. The texture is dry compared to traditional brownies. For this reason, I like to eat the brown with a small dollop of Devon cream or plain Greek yogurt or a small cup of sugar-free Jell-O pudding.

One egg and protein isolate are the protein sources in this recipe.


If possible and within your budget, choose pasture-raised eggs. Pasture-raised eggs are deemed healthier because they contain enriched nutrient content, including higher levels of omega-3 fatty acids, vitamins (such as D and B vitamins), and minerals.

This nutritional superiority stems from the diverse diet of hens grazing on pastures. The exposure to natural sunlight in pasture-raised systems contributes to elevated vitamin D levels in eggs, essential for bone health and immune function. The pasture-based diet results in a more favorable omega-6 to omega-3 fatty acid ratio, linked to reduced inflammation and improved overall health. Ethical and environmentally friendly practices in pasture-raised systems prioritize hen welfare and sustainable production.

Protein isolate:

This protein is one of the best powders available because of its purity and high protein content. The isolation process removes most fats, carbohydrates, and other impurities, leaving a product that is about 90-95% pure protein. This makes it an excellent choice if you’re looking to boost your protein intake without excess calories from fats and carbs.

Protein isolate is easily digestible and absorbed by the body, making it an ideal for you if you are lactose intolerant or have digestive sensitivities.

If enjoying this brownie daily to meet your daily protein requirement, you’ll probably not reach for non-alcoholic wine as a partner. Opt for a cup of tea instead. However, if making this recipe as part of a Keto-based, wine-savvy meal or as a healthy dessert when entertaining, add a glass of non alcoholic wine, I say! The brownie’s sweetness requires a non alcoholic wine with sweetness to match. Classically, you might serve a dessert wine with this dessert, such as Tawny Port. Yummy, but loaded with alcohol and sugar. You have a couple of non-alcoholic wine options:

Drink whatever alcohol free wine you like (as long as it’s bone dry) and don’t worry about pairing the wine with the dish. Enjoy your non-alc wine the way you like it.

If you like to create harmony between the wine and the food, you’ll need some sweetness in the non-alc wine to match this dessert. Add a pinch of monk fruit sweetener to your glass of wine dry non-alc wine.  This way you can enjoy the sweetness without the sugar. 

Wine Tips: 

Alcohol and Ketosis:

To support your Keto diet or low-carb lifestyle, choose quality, non-alcoholic wines that are low-carb and low sugar. Alcohol does not support a keto diet or low-carb lifestyle. Your liver processes alcohol before nutrients, pausing ketone creation and slowing the ketosis process. Your body will also metabolize alcohol as fuel before using food. This can slow fat burning and may cause your body to store carbs, fat, and protein as excess body fat. Alcohol consumption also stimulates the appetite. This can cause you to eat more.

Alcohol and Health:

Did you know that when you drink alcohol, your liver has to work extra hard to break it down? This can cause damage to your liver and increase your risk of health problems like inflammation and cancer, especially if you drink a lot. Plus, alcohol can mess with your blood sugar levels, leave you feeling dehydrated, and throw off your body’s normal functions.  

Non-Alcoholic Wine and Health Benefits:

Non-alcoholic wines with few carbs and little sugar are great for your health. They help you manage your weight, control your blood sugar, and keep you hydrated. Plus, they have important nutrients and antioxidants from grapes that can lower your risk of health problems like heart disease. And, since they don’t have alcohol, they’re perfect for socializing without any negative effects, which can help you feel happier and less stressed.


Protein isolate can come from milk or plants:   


The production of whey protein isolate in the whey-based process begins with collecting milk, usually from cows, as a multistep process. After separating the liquid whey from the solid curds, the whey undergoes filtration to remove fats and carbohydrates, concentrating on the protein. They employ additional purification methods, such as ion exchange or micro-filtration, to isolate the whey protein from other components. The last step involves drying the concentrated whey protein solution to create a highly refined powder with a high protein content and minimal fats and carbohydrates.


For a plant-based, dairy-free protein isolate suitable for a Keto or low-carb lifestyle, pea protein isolate is a popular choice. Derived from yellow peas, the protein extraction process involves grinding dried peas into flour, creating a slurry mixed with water, and separating the protein through methods like centrifugation or filtration.

The resulting pea protein isolate, known for its high protein content and low carbohydrates and fats, is well-tolerated, easily digestible, and allergen-free. When selecting pea protein isolate, check labels to align with your dietary preferences and Keto requirements. Consider purchasing a small quantity initially to ensure compatibility with your digestive system and taste preferences. 

Choose protein isolates with minimal ingredients for a cleaner choice. Look for natural sweeteners like stevia or monk fruit, and avoid artificial flavors and colors. Be cautious of thickeners like maltodextrin and preservatives like BHA or BHT. Additionally, steer clear of isolates containing hydrogenated oils, as they can contribute to heart disease.


Along with the egg and protein isolate, the other ingredients in the Keto 2-Minute Microwave Protein-Brownie are butter, cocoa powder, baking powder, and sweetener.


You can use whatever butter you have available. However, grass-fed butter is the healthiest option if it fits within your budget. Grass-fed butter earns the reputation of being the healthiest option primarily because it comes from cows that graze on natural grass rather than being fed grains. This diet results in butter with higher levels of beneficial nutrients, such as omega-3 fatty acids, vitamins (like A, D, and K2), and antioxidants.

Grass-fed butter also has a more favorable ratio of omega-3 to omega-6 fatty acids, which can contribute to heart health. It may contain higher amounts of conjugated linoleic acid (CLA), a fatty acid associated with potential health benefits.

Unsweetened Cocoa Powder: 

100% Pure Organic Raw Cacao Powder: This product can be pricey, so weight your options if you plan on using this brownie as a regular source of protein. People often consider organic raw cacao powder healthier than baking unsweetened cocoa powder due to differences in processing.

When comparing raw cacao powder to baking unsweetened cocoa powder, many people consider raw cacao powder healthier because it undergoes minimal processing at lower temperatures, which preserves more of its natural antioxidants, enzymes, and nutrients. Organic raw cacao powder is less likely to contain additives or undergo alkalizing processes that can diminish its nutritional value compared to conventional unsweetened cocoa powder used in baking.

Unsweetened cocoa powder for baking is far less expensive and has some health benefits. Conventional unsweetened cocoa powder used in baking offers health benefits primarily derived from its rich antioxidant content. Cocoa contains flavonoids, good for cardiovascular health, and may help lower blood pressure. Cocoa is a source of minerals like iron, magnesium, and potassium, contributing to overall nutritional value when incorporated into a balanced diet.

Baking Powder:

While you can use any baking powder you have in your kitchen cupboard, you may prefer to buy a gluten-free version. The primary difference between these 2 products lies in the type of starch used as an anti-caking agent. Regular baking powder typically contains wheat-based starches, while gluten-free baking powder uses alternatives like cornstarch or potato starch to avoid gluten. Gluten-free baking powder is suitable for individuals with gluten sensitivities or those following a gluten-free diet, ensuring that baked goods meet dietary restrictions. Both types of baking powder function similarly in leavening baked goods, but the choice between them depends on specific dietary needs. Keep in mind that you’re only using ½ teaspoon, adding 1.1 net carbs to your count.


Use whatever sweetener you prefer as long as it’s natural. In my brownie I use Swerve Brown Sugar. Shawn prefers stevia. You can use the one you like best. Here are the common ones:

Swerve Brown Sugar:

This sweetener is a bit pricey, but absolutely delicious. It’s a keto-friendly sweetener, combining erythritol, oligosaccharides, and natural flavors to replicate the taste and texture of brown sugar. Erythritol, a sugar alcohol, serves as the primary sweetening component without impacting blood sugar levels.

Oligosaccharides contribute additional sweetness and help achieve the brown sugar-like consistency. This sugar substitute has a low-carb profile and does not include added sugars and carbohydrates that have a significant impact on net carbs. Oligosaccharides, short-chain carbohydrates naturally found in plant-based foods, give sweeteners like Swerve their bulk and sweetness without adding substantial calories or affecting blood sugar.


A popular choice on the keto diet, stevia is a natural sweetener extracted from the leaves of the Stevia rebaudiana plant, providing sweetness without adding carbohydrates.


This sweetener does not impact blood sugar or insulin levels and has a sweetness similar to sugar.

Monk Fruit:

Derived from the monk fruit, this sweetener, also known as monk fruit extract or luo han guo, is a natural, low-calorie option that does not raise blood sugar levels.


Xylitol is another sugar alcohol similar to sugar used in keto baking, but it’s important to note that it may cause a laxative effect in some individuals.


A rare sugar found naturally in some fruits, allulose has a minimal impact on blood sugar levels and provides sweetness without adding many calories, making it suitable for the keto diet.

Chocolate and PB Cheesecake (Heart Healthy)

No Bake Raspberry Cheesecake (Healthy Heart)

Peanut Butter Cookies

No Bake Raspberry Cheesecake (Heart Healthy)

Frozen-Yogurt Berry Pie

Maple Walnut Frozen Custard

Chocolate Ice Cream

Salted Caramel Creme Brulee


Equipment needed:

  • Microwave-safe soup bowl, large mug, or small muffin tin
  • Avocado spray or non-stick cooking spray
  • Microwave
  • Mixing bowls
  • Spoon or whisk
  • Plate for serving

Mix all ingredients into a smooth batter. Transfer batter to sprayed bowl or muffin tin. Microwave for 2 minutes. Remove and let cool. Enjoy.

Keto 2-Minute Microwave Protein-Brownie

In a small bowl, add butter and microwave for 20 seconds to soften.

In a mixing bowl add protein powder, sweetener, baking powder, cocoa.
Get bowl with butter and bowl with cracked egg ready.

Add butter to dry ingredients.

Keto 2-Minute Microwave Protein-Brownie
Add egg to bowl with dry ingredients and butter.

Keto 2-Minute Microwave Protein-Brownie
Mix all ingredients into a batter.

Keto 2-Minute Microwave Protein-Brownie
Pour batter into bowl or mug sprayed with avocado spray.

Keto 2-Minute Microwave Protein-Brownie
Microwave for 2 minutes. Let cool. Flip upside down onto plate.

Keto 2-Minute Microwave Protein-Brownie
Garnish with favorite topping (Greek yogurt or Devon Cream or Coconut Cream. 
Sprinkle with Swerve Brown Sugar. Enjoy.
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  • Author: Shari MAC
  • Total Time: 7 Mins
  • Yield: 1 Mug Brownie 1x
  • Diet: Gluten Free



  • 1 tablespoons unsalted butter (preferably grass-fed)
  • 1 large egg
  • 1 scoop (30 grams) whey isolate protein powder (unflavored, unsweetened)
  • 2 tablespoons sweetener (Swerve Brown Sugar, stevia, or monk fruit)
  • 1/2 teaspoon baking powder
  • 2 tablespoons unsweetened cocoa powder


  • Spray a soup bowl, large mug, or small muffin tin with avocado spray. Set aside.
  • In a small bowl add butter and set in microwave for 20 seconds to soften.  Set aside. In another bowl add an egg.  Set aside.
  • In a mixing bowl add protein powder, sweetener, baking powder, cocoa. Mix all ingredients into a smooth batter.  Transfer batter to sprayed bowl or mug. Microwave for 2 minutes.  Let cool.  Place upside down onto plate.
  • Garnish with favorite topping (Greek yogurt, Devon Cream, Coconut Cream) Sprinkle with Swerve Brown Sugar. Enjoy.


  • The brownie contains 3 net grams in carbs because the fiber is greater than the carbs present.
  • The nutritional information provided is a courtesy and is approximate only.  We cannot guarantee the nutritional accuracy of any recipe on this site.  We cannot know what brands you use or how accurately you follow the recipe or what you like to add creatively to the dish. Use the information as a general guideline only.)
  • The calcuations are based on Bulkbarn’s Unflavoried 90% Whey Protein Isolate, Compliment’s Cocoa Powder (only available in Canada), Magic Baking Powder.
  • Prep Time: 5 Mins
  • Cook Time: 2
  • Category: KETO LOW-CARB
  • Method: MICROWAVE
  • Cuisine: DESSERT


  • Serving Size: 1
  • Calories: 280
  • Sugar: 0
  • Sodium: 264
  • Fat: 20
  • Saturated Fat: 10
  • Unsaturated Fat: 10
  • Trans Fat: 0
  • Carbohydrates: 6
  • Fiber: 3
  • Protein: 23
  • Cholesterol: 212


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