Morning Mug Souffle Recipe

I don’t like to eat a big breakfast. It’s not that I am not hungry. I move a lot in the morning and I don’t like a big meal sitting on my stomach. My blood sugar also tends to go low in the morning. Regardless of how much I eat for breakfast, I will still need a snack somewhere between 9-10 am to keep from crashing. Eating too much for breakfast (and thus giving myself a bigger bolus) only makes the problem worse. My preference is to have around 200 calories for breakfast with some date balls after my first training session or a protein shake after my workout.

When one of my clients shared a wonderfully easy protein rich and dairy free mug soufflé recipe I was excited to try it out. I really liked it but it was a little too much for my morning meal.

However, the concept of breakfast in a mug is one I like very much. All you do is throw everything in a microwave safe mug or bowl and heat it up. I can let it cook while I empty the dishwasher, make my tea or pack my food for the day. So I took the original recipe and adapted to make it lower in calories while still keeping it protein rich and delicious.

Morning Mug Soufflé

  • 1 egg
  • 1 egg white
  • 1 tbsp milled flaxseed
  • ¼ cup pumpkin puree
  • ½ cup unsweetened applesauce
  • ½ tsp cinnamon
  • ¼ tsp cloves
  • ¼ tsp nutmeg
  • 1 tbsp PB2

Mix all contents in a mug (or small glass bowl). Microwave 4-5 minutes (stirring once during that time). Serves one.

Yield: 1 Mug Soufflé
Prep Time: 5 Minutes
Cook Time: 5 Minutes

Per Serving: Calories 222; Total Fat 8.8g; (Sat Fat 1.5g, Trans 0g, Poly Fat 0.5g, Mono Fat 2g); Protein 16.4g; Carb 22g; Fiber 6g; Sugars 11g; Cholesterol 210mg; Sodium 230mg

Do you do mug soufflés? What’s your favorite recipe?

  • Jody R. Goldenfield

    That looks good!

  • Pamela Hernandez

    I like it. Hope you do to. :)

  • Heather (WTBF)

    Thanks for sharing – pinning this one!

  • Pamela Hernandez


  • heather

    i don’t have a microwave – can i cook this in the oven?

  • Pamela Hernandez

    I am sure it could be but I don’t know for how long or what temperature.

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  • Ann Heatherton

    But what is it like? Cake? Pudding? I need to know what craving it will fill. Some mornings I wake up wanting low fat turkey bacon chunks, frozen spinach, and egg beaters nuked in a bowl. Other days, I need a few more carbs. Thanks.

  • Pamela Hernandez

    Not a pudding. Have you ever had a souffle? It’s kind of cake like but lighter. This isn’t sweet but it does have good carbs from the applesauce and pumpkin. It’s very balanced between carbs, protein and fat.

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  • Beth

    what is PB2?

  • Pamela Hernandez

    Powdered peanut butter. Most grocery stores carry it but it might be in their “health market” section.