Скачать или смотреть 🍫 High-Protein Lava Cake

🍫 High-Protein Lava Cake (Single Serve or Meal Prep Style)

🧁 Version 1: With Whey

Macros (1 cake):
• Calories: ~290
• Protein: ~32g
• Carbs: ~15g
• Fat: ~10g

🧾 Ingredients to make one cake:
• 15g (1 scoop) chocolate whey or casein protein
• 1 tbsp unsweetened cocoa powder
• 2 tbsp almond flour (or oat flour)
• 1 egg
• 1 tbsp Greek yogurt (or cottage cheese)
• 1 tbsp sugar-free syrup or honey I used sugar free syrup to save on calories
• 1–2 tbsp milk or almond milk (adjust consistency)
• 1 small square dark chocolate (85% or sugar-free)
• Pinch baking powder + salt
• Optional: splash vanilla, espresso powder, cinnamon

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🧁 Version 2: No Protein Powder (All Whole Foods)

Macros (1 cake):
• Calories: ~330
• Protein: ~22–25g
• Carbs: ~18g
• Fat: ~14g


🧾 Ingredients:
• 2 tbsp unsweetened cocoa powder
• 1 tbsp almond flour
• 2 tbsp blended low-fat cottage cheese ✅
• 1 egg
• 2 tbsp Greek yogurt
• 1 tbsp maple syrup or honey
• 1 square dark chocolate
• Pinch of baking powder + salt

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👨‍🍳 Instructions (Same for Both Versions):
1. Mix all ingredients except the chocolate square in a bowl until smooth.
2. Pour batter into a greased ramekin or mug.
3. Push the chocolate square into the center.
4. Microwave for 40–55 seconds (watch closely — center should still be gooey).
• OR: Bake at 350°F for ~9–10 minutes.
5. Let cool 1–2 minutes, then dig in.

🔥 Tip: Undercook slightly for max lava effect. Use casein or a whey/casein blend for best texture if using protein powder.

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🧊 Meal Prep Option:
• Make 3–5 lava cakes in silicone muffin molds.
• Store in fridge, microwave 20–30 sec to reheat and melt the center.

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