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Macro-friendly, single-serving microwave recipe when you want dessert for one!

Looking for a treat that satisfies your sweet tooth, is simple to make, AND fits your macros? This Caramel Apple Mug Cake from one of the original Stronger U recipe books checks all the boxes. With just five ingredients, a mug, and a microwave, you can have a warm, decadent dessert in minutes. Plus, this single-serving mug cake is packed with protein! Perfect during the cold winter months but can be enjoyed year-round.

Caramel Apple Mug Cake

195 CALS | 18P |27C | 2F per mug cake


2 Tbsp (13g) Graham Cracker Crumbs
¾ scoop (24g) Vanilla Protein Powder
1/3 C (85g) Sugar-Free Apple Pie Filling
¼ C (60g) Unsweetened Apple Sauce
1 Tbsp (15 mL) Walden Farms Caramel Syrup


  1. Mix ingredients in a bowl and microwave for 75-90 seconds. (Using your mixing utensil or a knife, you may want to cut the apple slices for the pie filling in half.)
  2. Depending on the size of your bowl, you may have to finish the last 15-20 seconds in 5-second intervals to avoid overflow. The center should still be slightly moist but cooked.
  3. Top with caramel syrup, low-calorie ice cream, fat-free whipped topping, or other toppings of your choice.
  4. Enjoy!

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