High Protein Apple Bread Pudding in a Mug

Enjoy Apple Bread Pudding in a Mug for protein and fiber packed breakfast goodness.

Apple Bread Pudding in a Mug

Bread pudding is total comfort food, yet it’s usually super gooey with tons of sugar. This Apple Bread Pudding in a Mug is a protein and fiber packed breakfast that will satisfy your sweet tooth while keeping you full all morning.

Which apple is the sweetest?

I love fall flavors, and apples with cinnamon are a true classic combo. For the tastiest bread pudding, stick with varieties like Gala, Fuji, Honeycrisp, Jazz, Pink Lady, or Autumn Glory (my new fave). A sweet apple is the secret to this breakfast goodness. To make your busy morning easier, you can prep it ahead of time and let it sit in the fridge overnight for quick cooking in the morning.

You need a small apple for this recipe, not the enormous Costco-type apples. If you have a large apple, use half.

How to choose bread for bread pudding

Keep the calories low and fiber high with light whole grain bread or keto style breads that contain approximately 40 calories per slice. 

One tip I have found helpful with bread pudding is that very fresh, soft bread yields a mushier product. If you prefer your bread pudding to be dense, you’ll want to use bread that’s on its way to stale.

How to minimize added sugars

If you want to keep added sugars to a minimum, either leave out the maple syrup or use a sugar-free variety. My new favorite is sweetened with monk fruit, which is free of artificial sweeteners and only provides a few calories per teaspoon. If that’s not your thing, you can always stick to pure maple syrup.

I love the flavor of this Apple Bread Pudding with one packet of stevia. Everyone has a different sweet palate, and it’s super easy to adjust the recipe to your sweet spot. If stevia isn’t your favorite, choose whichever non-calorie variety you prefer. And if you don’t mind a few grams of sugar, brown sugar is delicious too.

Try this high protein bread pudding with many different fruits

This recipe is so versatile. I’ve tried it with diced pears or peaches and it works well. If you are a bit adventurous, try adding some spices like a bit of ginger, nutmeg, or even pumpkin pie spice to suit your taste.

Will this Apple Bread Pudding help you lose weight?

While no single food or recipe will guarantee weight loss, the protein and fiber in this yummy high-protein bread pudding work well for people taking a GLP-1 or other weight loss medication such as Ozempic, Wegovy, or Zepbound. 

Apple Bread Pudding in a Mug

Enjoy Apple Bread Pudding made easy for protein and fiber packed breakfast goodness.

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Prep Time 8 minutes mins

Cook Time 3 minutes mins

Total Time 11 minutes mins

Course Breakfast

Servings 1 serving

Calories 270 kcal

Ingredients

  

1x2x3x

• 1 egg
• 2 Tablespoons vanilla whey protein powder
• 1 packet stevia or preferred sweetener
• 1/2 teaspoon cinnamon
• 1/2 teaspoon vanilla
• 2 Tablespoons unsweetened almond, coconut or cashew milk
• 1 small apple, (about 4 ounces) diced very small or in a food processor
• 2 slices light whole wheat bread- 40-50 calories per slice, cubed (or high fiber keto style bread)
• 1 teaspoon pure maple syrup, or sugar free syrup
• 1/8 teaspoon cinnamon for garnish

Instructions

 

• Beat the egg in a wide bottomed mug or microwavable bowl.
• Add protein powder, stevia, cinnamon, vanilla and milk and stir or whisk well to combine.
• Stir in apples.
• Carefully fold in bread cubes, making sure they are all well coated. (optional: let sit for ½ hour to overnight to allow bread to soak in egg mixture)
• Microwave for 1 minute, stir and microwave for additional minute plus 15-30 seconds or until no longer wet.
• Let sit for about 30 seconds.
• Remove from microwave and top with cinnamon and maple syrup.
• This will be very hot- let sit for a few minutes to cool down.

Nutrition

Calories: 270kcalFat: 6g

Keyword High protein bread pudding

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Apple Bread Pudding in a Mug Label

The nutrition info above was calculated without maple syrup. Each teaspoon adds 20 calories and 4 grams of sugar.