Make Ahead Protein Mug Muffin Mix Recipe: Enjoy a Fresh Muffin in 2 Minutes, Anytime.

Some mornings call for a leisurely homemade breakfast. Other mornings, you just need something quick, satisfying, and packed with protein. That’s exactly why I created this Make-Ahead Protein Mug Muffin Mix.

With one batch of dry mix prepped ahead of time, you can enjoy a warm, fluffy protein muffin whenever the craving strikes. Yeah, single-serve mug muffins are easy – but now you don’t even have to measure out each ingredient, it’s all waiting for you to scoop out and use. To prepare a single muffin, simply add an egg, a little water, and your favorite mashed fruit, then pop it in the microwave along with 1/3 cup of the mix. In about two minutes, you’ll have a hearty muffin that will fill you up and keep you going.

Why You’ll Love This Protein Mug Muffin Mix

Life gets busy, but that doesn’t mean breakfast has to suffer. This recipe bridges the gap between convenience and nutrition by delivering: 

  • Nearly 20 grams of protein per serving
  • A warm, fresh-made muffin in minutes
  • Easy pantry storage for up to 6 months
  • Endless flavor customization options
  • A satisfying breakfast, snack, or healthier dessert

The Secret to a Better Protein Mug Muffin

For this recipe, I used Nourify Plus protein powder from Previnex (use my Previnex discount code to save 15%: THEFITFORK) . I love that this is a plant-based protein supplement , easy to digest, and provides more than just protein. It includes additional nutritional support that helps make every serving a little more nourishing.

I’ve also added chia seeds to the mix for a boost of fiber and texture and coconut milk powder (so as not needing to have fresh milk on had when the muffin mood hits). Combined with oat flour, the result is a muffin that’s moist, hearty, and filling without feeling heavy.

Customize Every Muffin

One of my favorite things about this recipe is how versatile it is. Each mug muffin can have a completely different flavor profile depending on what you add.  It does call for a couple tablespoons of mashed fruit to keep the muffin moist (try banana, pumpkin or applesauce) – but along with this you can mix in nuts, chocolate chips, coconut flakes or whatever floats your muffin-munching boat. You can even switch up the protein powder flavor to create endless combinations.

Perfect for Meal Prep

The beauty of this recipe is that the work happens upfront. Simply mix the dry ingredients together and store them in an airtight container or zip-top bag. When you’re ready for breakfast, scoop out a serving, add the wet ingredients, and microwave. No measuring multiple ingredients. No dirty mixing bowls. No waiting for the oven to preheat.

It’s an easy solution for busy weekdays, post-workout snacks, afternoon cravings, or those moments when you want something comforting without spending time in the kitchen.

Nutrition Highlights

While nutrition may vary slightly depending on the protein powder, sweetener, and fruit used. Each prepared serving (made with 1/3 cup of mix, 1 large egg egg and 2 tablespoons mashed banana) provides approximately:

  • 300 calories
  • 19.3g protein
  • 28g carbohydrates
  • 12g fat
Cook Time
2 mins
Total Time
2 mins
 

Prep this easy Make-Ahead Protein Mug Muffin Mix once and enjoy fresh, fluffy high-protein muffins in just 2 minutes. Perfect for busy breakfasts, snacks, or healthy desserts.

Course: Breakfast, Dessert, Snack, workout
Cuisine: high protein, vegetarian
Keyword: microwave, mug muffin, protein powder
Servings: 10 muffins
Calories: 300 kcal
Ingredients
For Mix:
  • 1.66 cups protein powder, any flavor I used Nourify Plus from Previnex
  • 1.25 cup oat flour – can sub another type of flour like: all-purpose flour, whole wheat flour, gluten-free baking blend but I do not advise with a heavy flour like almond or coconut
  • 1/4 cup sweetener of choice 1:1 sweetness equivalency
  • ¼ cup chia seeds
  • ¼ cup coconut powder milk powder or any dried milk powder
  • 1.5 tsp baking powder
For making a single muffin you will also need:
  • 1 egg
  • 2 tbsp water
  • 2 tbsp of mashed fruit like banana applesauce or pumpkin
Instructions
  1. To make mix: mix all dry ingredients together in an air-tight container or zip-top bag. Store in a dry pantry and use within 6 months.
  2. To make:
  3. Add whisk egg, water and mashed fruit together in a 12 to16 ounce microwave-safe bowl or mug. Next, use 1/3 cup of Protein Microwave Mug Muffin Mix.
  4. Microwave on High for 1 minute. Then let rest for 1 minute, then microwave for another 1 minute (For a total of 2 minutes or until muffin looks set). Note: it will rise pretty high in the microwave, but will settle down upon cooking.
Recipe Notes

Makes 10 serving – per serving with wet ingredients (egg and 2 tb banana)
300 cal, 28g carb, 12g fat, 19.3g protein

Microwave Pumpkin Risotto – A Simple & Seasonally Scrumptious Recipe

Microwave Pumpkin Risotto, so seasonally scrumptious! My “secret” shortcut allows me to get this rich and creamy dish on the table in 20 minutes without standing over a pot stirring non-stop. Today, I’m going to share this easy pumpkin side dish with you along with all my tips on how to make microwave risotto!

Microwave Pumpkin Risotto, so seasonally scrumptious! A “secret” shortcut gets this rich and creamy dish on the table in 20 minutes without standing over a pot stirring non-stop. A complementary side dish to fall-inspired meals including Thanksgiving turkey, Holiday beef roast, or fast and easy with salmon or shrimp for a weeknight meal!

This pumpkin rice recipe will make a complementary side dish to all sorts of fall-inspired meals including turkey at Thanksgiving, a beef roast for Christmas or as part of other celebratory feasts. The simple fact is, it’s just so easy and quick to make, it’s ideal for weeknight dinners too – love to serve it with sauteed shrimp on top or slices of leftover steak.

Microwave Pumpkin Risotto, so seasonally scrumptious! A “secret” shortcut gets this rich and creamy dish on the table in 20 minutes without standing over a pot stirring non-stop. A complementary side dish to fall-inspired meals including Thanksgiving turkey, Holiday beef roast, or fast and easy with salmon or shrimp for a weeknight meal!
Use Arborio rice! Or, in a pinch, any other short or medium grain rice will yield a good result.

To garnish, I used fresh snipped Sage, a robust herb that shines in hearty, rich dishes. Also, I drizzled just a bit of sweet-tangy balsamic syrup to complement the savory and play up the pumpkin. You can reduce balsamic vinegar by boiling it for some time to make a balsamic syrup, but I find it much more convenient to buy the syrup. BTW, these garnishes are optional.

Microwave Pumpkin Risotto, so seasonally scrumptious! A “secret” shortcut gets this rich and creamy dish on the table in 20 minutes without standing over a pot stirring non-stop. A complementary side dish to fall-inspired meals including Thanksgiving turkey, Holiday beef roast, or fast and easy with salmon or shrimp for a weeknight meal!

Microwave Pumpkin Risotto Tips

Type of Rice: Arborio rice is the is the go-to rice for making risotto. It’s a short-grain rice that can absorb lots of liquid and yields a creamy, hearty texture. In a pinch, you can substitute any type of medium- or short-grain rice with a good result. Just never use a long grain or instant rice.  

Cooking Container: Ensure that you are using a large enough microwave-safe container so that the ingredients don’t boil over and make a mess. I suggest an 8-cup capacity glass measuring cup with handle.  It’s safe for the microwave, reduces the amount of measuring cups dirtied, and the handle is the safest way remove/return the microwave between stirring sessions.

Vegan: It’s easy to swap the chicken stock for vegetable broth to keep the recipe plant-based. Also, instead of Parmesan cheese, use a vegan parm substitute

Fresh Herbs: Go with what floats your boat, or skip all together. I thought fresh sage, with its earthy and bold profile, was a nice complement to this richer pumpkin dish.

The dish looks watery at first, but the Arborio rice soaks up all that goodness during cooking and releases a creamy texture.

Note: This post contains affiliate links. Any commissions earned are used to offset operating expenses for The Fit Fork. Thank you!

5 from 4 votes
Microwave Pumpkin Risotto, so seasonally scrumptious! A “secret” shortcut gets this rich and creamy dish on the table in 20 minutes without standing over a pot stirring non-stop. A complementary side dish to fall-inspired meals including Thanksgiving turkey, Holiday beef roast, or fast and easy with salmon or shrimp for a weeknight meal!
Microwave Pumpkin Risotto
Prep Time
5 mins
Cook Time
20 mins
Total Time
25 mins
 
Microwave Pumpkin Risotto, so seasonally scrumptious! A “secret” shortcut gets this rich and creamy dish on the table in 20 minutes without standing over a pot stirring non-stop. A complementary side dish to fall-inspired meals including Thanksgiving turkey, Holiday beef roast, or fast and easy with salmon or shrimp for a weeknight meal!
Course: Side Dish
Cuisine: Italian
Keyword: fall, pumpkin, rice, thanksgiving
Servings: 4 servings
Calories: 195 kcal
Ingredients
  • 1/2 cup chopped onion
  • 2.5 tbsp butter or olive oil
  • 1/2 tbsp minced garlic
  • 3/4 cup arborio rice
  • 2 cups chicken or vegetable stock
  • 1/2 cup pumpkin from can
  • 1/2 teaspoon ground black pepper
  • ¼ teaspoon salt
  • ¼ teaspoon ground nutmeg
  • ½ cup fresh grated Parmesan cheese plus 1-2 tbsp more for topping
  • Garnish optional fresh snipped sage and balsamic syrup.
Instructions
  1. In a 2-quart microwave-safe glass bowl, add chopped onion, butter, and garlic. Microwave on high for 3 minutes.
  2. Stir in rice to onion mixture and microwave on high for another 3 minutes.
  3. Mix in stock, canned pumpkin, pepper, salt and nutmeg. Microwave this mixture on high for a total of 16 minutes, removing every 4 minutes to stir for 30 seconds (don’t skip stirring each time, this is what releases the starches for “creaminess”).
  4. Remove and while still hot stir in cheese. Drizzle with balsamic syrup, and top with snipped fresh sage. Serve immediately.
Recipe Notes

Makes 4 servings, each with: 195 cal, 30g carb, 7g fat, 3g protein.

Microwave Risotto with Lemon and Asparagus

Contrary to popular opinion, I eat carbs other that fruits, vegetables and chocolate. Complex carbohydrates such as potatoes (sweet and regular), quinoa, oats and rice are my go-to choices when I need a steady source of fuel for marathon or spartan training.Microwave Lemon Asparagus Risotto

My recipe for Asparagus Lemon Thyme Risotto sounds like it might be too fancy for a busy weeknight meal, but never fear – you can actually make risotto in the microwave in under 30 minutes, without most of the hands-on attention the traditional method takes! Plus, you only dirty one dish – WIN! Read on to get the speedy side dish recipe! Continue reading

How to Soften an Avocado in the Microwave!

Are you ready to have your avocado-loving mind blow? In a pinch, you can soften a rock-hard avocado in the microwave in 2 minutes or less!

How to Soften Avocados in the Microwave

Most of us know that firm avocados take a couple days or more to achieve that magical yet fleeting soft, creamy state, even using tricks like storing next to a banana, sticking in a brown paper bag, or even burying in a canister of flour. When you need a soft avocado STAT and not “someday,” this microwave trick (probably my best of many avocado hacks yet), will save the day.

Please note, this is not the very most OPTIMAL way to enjoy a softer avocado, because obviously that would be natural avocado ripening. But like I said, sometimes we just don’t have time for that! It’s still an effective avocado softening solution that can help your satisfactorily get of a pinch at meal time.

Pick an avocado:  Choose your avocado to “ripen” in the microwave. This will be a hard avocado, not yielding to gentle pressure – because if it does have that “give,” it’s ready to be cut or mashed up and devoured. This technique works best with rock hard to very firm avocados. For example, the avocados I used could not even be cut in half and twisted from the seed. If that seed (pit) seems too hard to get out, an avocado tool can help and is much safer than a knife.

Prepare the avocado: There’s not much to do, except use a fork or small paring knife to add a few prick marks to allow any steam forming to escape. While some have suggested removing the seed before microwaving an avocado, I find that it holds the heat that helps soften the avocado from the middle.

Microwave the avocado: Set whole avocado in center of microwave and use “defrost” or “low” setting to microwave in 30 second intervals. Between each 30 second blast, allow avocado to sit for 30 more seconds to slowly and gently used the heat that is building up in the seed. I usually do 3 to 4 cooking increments (totaling1:30 to 2 minutes of cook time). Use care when removing avocado from microwave, it may feel like a hot potato. When cool enough to touch, gently squeeze to ensure desired softness. If still hard, microwave for another increment or two, until done. Please not that these directions will vary based on 1) the avocado size, 2) the avocado ripeness, 3) the wattage of your microwave, and 4) fate.

How to Soften Avocados in the Microwave -- learn hot to turn a rock-hard avocado into a creamy, ready-to-eat fruit in 5 minutes. A great hack when you're in pinch for breakfast, lunch or dinner.

Use the avocado: Once avocado has cooled enough to handle, it may be sliced, diced or smashed and used as any other avocado. Try my Avocado & Tuna Salad or Grilled Avocado Boats with Blistered Tomatoes

The only caveat to this avocado hack is that the taste may not be as blissfully “avocado” as ripening the natural way. Some have said this microwave hack “diminishes” the taste – I didn’t find that to be true. What you will be tasting is an avocado that is not fully ripe but has been tricked into being soft – how can something be diminished, if it has not acquired its fully state of being. There I go being philosophical about fruit again!

Regardless, this little trick is a lifesaver if you realize you have a company coming and your investment in avocados aren’t cooperating. So, you’ll just add a little more lime juice and garlic to your guacamole, the creaminess will still be there! It not guac, then the avocado will still be soft enough for slicing (I like this avocado tool).  I was able to put this hack to the test in a big way when I realized I had about 20 pounds of avocado “rocks” last weekend when two hours away from teaching a class on how to grill produce – including grilled avocados.

Also, if you don’t use up the entire avocado in your meal, I’m a fan of this reusable silicone avocado “hugger” cover.

You're the Avocado to my Toast

Let me know if you tried this avocado softening trick and how it worked for you.

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Check out my other amazing avocado hacks that will change your life!

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How to Roast, Grill, Microwave & Slow Cook a Sweet Potato + Recipes

When I found out that today (February 22nd) was National Cook a Sweet Potato Day, I got really excited. It’s about time this delicious, nutrient-packed tuber got some attention other than in November. Packed with healthy carbs, fiber, vitamins, minerals and other important nutrients, sweet potatoes are perfect for your plate year ‘round. With at least 16 varieties grown in the U.S., including one of my favorites, the Stokes Purple Sweet Potato, I can’t imagine ever get tired of this vibrant veggie.How to Cook a Sweet Potato

Bake, microwave, roast, saute, grill, fry and boil are just some of the ways to cook a sweet potato. Eat them “as-is” with simple seasons or mash flesh to use as an ingredient in soups, side dishes, smoothies, baked goods and more.  So, are you wondering just exactly how to COOK a SWEET POTATO? Read on the find out the basic methods and get some of my favorite recipes:  Continue reading