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Skinny Macro-Friendly Double Chocolate Oatmeal Protein "Brownie" Sundae
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5 from 1 vote

5-Minute Protein Mug Brownie Sundae with Oats

A warm, gooey mug brownie made with half a FlapJacked double chocolate Mighty Muffin and cooked oats, microwaved in 40 seconds and piled with ice cream. One BIG bowl that fits your macros.
Prep Time2 minutes
Cook Time3 minutes
Total Time5 minutes
Servings: 1
Calories: 445kcal

Ingredients

  • 1/4 cup old-fashioned oats or 1/2 pouch maple brown sugar Better Oats, see notes
  • 1/4 cup water
  • 1/2 FlapJacked Double Chocolate Mighty Muffin or any chocolate protein muffin cup
  • 3 tbs water add a little at a time, you want it slightly thicker than cake batter
  • 1 tsp cocoa powder skip if you prefer sweeter, less dark chocolate
  • 1/2-1 dropper vanilla liquid stevia
  • 150 grams ice cream I used 75 g Halo Top Peanut Butter Cup plus 75 g Dreyer’s Slow Churned Coffee
  • 6 Tbsp fat-free whipped cream 15 g
  • 3 grams mini chocolate chips
  • 3 grams toffee bits

Instructions

  • Stir together the oats and 1/4 cup water in a microwave-safe bowl and microwave on high for 2 minutes.
  • Weigh or split the Mighty Muffin mix in half. Save half in a small zip-top bag for another night.
  • Into the cardboard cup with the remaining mix, add 3 Tbsp water, the vanilla stevia, cocoa powder, and cooked oats. Stir until smooth.
  • Add a little more water if it’s too thick. You want it slightly thicker than cake batter.
  • Microwave for 35 to 40 seconds. It should look mostly done with a little moisture still on top. For a firmer brownie, let it sit for a couple of minutes or heat 10 seconds more. For gooey, dump it right into a bowl.*
  • Top with ice cream, whipped cream, mini chocolate chips, and toffee bits.

Notes

  • *If it looks TOO runny, leave the runnier parts in the cup and heat for another 10 seconds, then add it to the bowl. Or heat the whole bowl for 10 more seconds. It’s totally forgiving and just gets fudgier, so don’t stress about getting it perfect in the first 40 seconds. Better to err under.
  • Better Oats option: Use half a pouch of maple brown sugar Better Oats instead of old-fashioned oats. No need to cook them first. Stir everything together with enough water to make a batter slightly thicker than cake batter and microwave for 40 to 45 seconds.
  • Macros for just the brownie: 25c, 5.7f, 13p and 189 calories. With Better Oats: 19.5c, 5f, 11.5p and 160 calories.
  • Nutrition below is for the whole bowl with the 150 grams of light ice cream listed. Full-fat ice cream will change the macros.

Nutrition

Calories: 445kcal | Carbohydrates: 63g | Protein: 23g | Fat: 14g