THE SPLIT PLATE / RECIPE

30/30 Muffin Mug Bowl

Two protein products, two 30-second microwave bursts, one warm mug. Adults only.

YIELD1 serving
TOTAL TIMEUnder 2 min
COOK METHODSee method
EST. / SERVING~312 cal | ~36.7g protein

Ingredients

Ingredients

  • 1 Bootylicious High Protein Muffin (any flavor — S'mores, Cinnamon Bun, Double Chocolate, Birthday Cake, Blueberry, Chocolate Peanut Butter, etc.)
  • 1/4 cup (~60 mL) Fairlife Fat-Free Ultra-Filtered Milk (cold)
  • 1/2 of a Prime Bites Protein Brownie (any flavor — S'mores, Cookie Dough, Chocolate Glazed Donut, etc.)

You need 37g of protein in under 2 minutes AND your brain wants dessert, not breakfast. The technique is flavor-agnostic — any Bootylicious muffin cup + any Prime Bites brownie works (S'mores + S'mores, Cinnamon Bun + Cookie Dough, Double Chocolate + Chocolate Glazed Donut, etc.). Adult-only — kids can take a bite but the artificial sweetener + protein-supplement load isn't a full-portion idea.

Method

  1. 1.PREP THE MUFFIN. Open the Bootylicious cup. Loosen the muffin from the sides with a spoon — you want the milk to soak through, not pool at the top.
  2. 2.ADD MILK. Pour ~1/4 cup of cold Fairlife Fat-Free Milk directly into the muffin cup. Stir lightly with a spoon — the milk should be visible soaking down into the muffin, not just sitting on top.
  3. 3.FIRST 30 SECONDS. Microwave 30 sec. This soaks the milk through the muffin and creates the soft cake-like texture. If you skip this and just microwave the whole stack at once, the muffin stays dense and the brownie just melts on top of a brick.
  4. 4.ADD THE BROWNIE. Break half of a Prime Bites brownie into 4-6 small chunks. Scatter across the top of the warm soaked muffin. Don't stir — the chunks should sit on the surface so they melt in place, creating defined pockets.
  5. 5.SECOND 30 SECONDS. Microwave another 30 sec. The brownie chunks slightly melt + the marshmallow / filling (if any) gets gooey. Don't over-microwave — you want melt, not liquefaction.
  6. 6.OPTIONAL STIR. Leave layered for visible chocolate pockets (the better look) OR stir lightly for distributed chocolate (more uniform texture, less visual contrast).
  7. 7.EAT WARM. Spoon. Done.

SPLIT PLATE SERVING

Adult: Serve the adult portion as described above.

Kid: Serve the kid portion as described above.

If something fails

Muffin came out dense and dry: Either skipped the first 30 seconds OR didn't add enough milk. The first burst is what hydrates the protein muffin into cake texture. 1/4 cup minimum.

Brownie disappeared into the muffin: You stirred between the two bursts. Don't. Scatter chunks on top, microwave, leave layered. The whole point of the second 30 sec is the brownie melts IN PLACE.

Microwaved too long and it's chewy/dry: Two 30-sec bursts, not one 60-sec burst. The pause matters — heat redistributes during the rest.

Too sweet: Use a less-sweet Bootylicious flavor (Blueberry, Cinnamon Bun) with a Prime Bites Brownie. Or skip the brownie entirely — Bootylicious solo is already a complete protein dessert at ~25g protein.

Not enough protein: Use a FULL Prime Bites brownie instead of 1/2. Adds ~9.5g protein (19g protein bar ÷ 2 in the original = 9.5g; full bar = ~19g). New macros: ~407 cal / 46P / 14F / 50C / ~28g net. Better for muscle gain day, heavier than needed for cutting day.

Bowl is cold by the time you eat it: Eat right out of the microwave. Microwave-to-mouth window is ~30 seconds — these protein muffins lose temp fast because of the milk.

Storage and reheating

Store: N/A — make per serving. Bootylicious cups + Prime Bites brownies are individually shelf-stable for months.

Reheat: N/A — make fresh. Reheated leftover gets rubbery from over-cooked muffin.

Lasts: Pantry: months for both products. Made bowl: eat immediately, doesn't hold.

Estimated nutrition

~312 cal | ~36.7g protein.

Per-serving (312 cal / 36.7g protein / 10g fat / 37g total carbs / 18.5g fiber → 18.5g net carbs) MacroFactor-verified. Atwater check: 36.7×4 + 10×9 + 18.5×4 = 311 cal ≈ 312 listed ✓ (math reconciles using NET carbs, since 18.5g of the 37g total is fiber). Total carbs reads scary at 37g but net carbs are 18.5g — the honest signal for this recipe. Macros assume S'mores flavors for both products; other flavor combos shift +/- 20-30 cal but protein stays within 1-2g.

thesplitplate.com/cookbook/30-30-muffin-mug-bowl

30/30 Muffin Mug Bowl
Split Cook Method™Breakfast

30/30 Muffin Mug Bowl

Two protein products, two 30-second microwave bursts, one warm mug. Adults only.

Make this when

You need 37g of protein in under 2 minutes AND your brain wants dessert, not breakfast. The technique is flavor-agnostic — any Bootylicious muffin cup + any Prime Bites brownie works (S'mores + S'mores, Cinnamon Bun + Cookie Dough, Double Chocolate + Chocolate Glazed Donut, etc.). Adult-only — kids can take a bite but the artificial sweetener + protein-supplement load isn't a full-portion idea.

Total time
Under 2 min
Yield
1 serving
Protein / serving
~36.7g
Cal / serving
~312
Flavor target

Texture-first: soft cake-like muffin from the milk soak + slightly melted brownie chunks for warm chocolate pockets. Layered, not stirred. Eat with a spoon.

Ingredients

Single servingYields 1 serving — quantities below make one serving.

Ingredients

Method

  1. 1
    PREP THE MUFFIN

    Open the Bootylicious cup. Loosen the muffin from the sides with a spoon — you want the milk to soak through, not pool at the top.

  2. 2
    ADD MILK

    Pour ~1/4 cup of cold Fairlife Fat-Free Milk directly into the muffin cup. Stir lightly with a spoon — the milk should be visible soaking down into the muffin, not just sitting on top.

  3. 3
    FIRST 30 SECONDS

    Microwave 30 sec. This soaks the milk through the muffin and creates the soft cake-like texture. If you skip this and just microwave the whole stack at once, the muffin stays dense and the brownie just melts on top of a brick.

  4. 4
    ADD THE BROWNIE

    Break half of a Prime Bites brownie into 4-6 small chunks. Scatter across the top of the warm soaked muffin. Don't stir — the chunks should sit on the surface so they melt in place, creating defined pockets.

  5. 5
    SECOND 30 SECONDS

    Microwave another 30 sec. The brownie chunks slightly melt + the marshmallow / filling (if any) gets gooey. Don't over-microwave — you want melt, not liquefaction.

  6. 6
    OPTIONAL STIR

    Leave layered for visible chocolate pockets (the better look) OR stir lightly for distributed chocolate (more uniform texture, less visual contrast).

  7. 7

    EAT WARM. Spoon. Done.

Adult plate | Kid plate

Adult plate

Adult

Full serving as written. 1 Bootylicious cup + 1/4 cup Fairlife + 1/2 Prime Bites brownie.

Kid plate

Kid

Not recommended for full portions. Adult dessert. Kid can have ONE bite for tasting but the artificial-sweetener density isn't kid-appropriate at portion size.

Go deeper

Storage and nutrition

Storage: N/A — make per serving. Bootylicious cups + Prime Bites brownies are individually shelf-stable for months.

Reheat: N/A — make fresh. Reheated leftover gets rubbery from over-cooked muffin.

Lasts: Pantry: months for both products. Made bowl: eat immediately, doesn't hold.

Watch the full cook

Brands I use

Bootylicious
High Protein Muffin Cup (any flavor — 25g protein, 7g net carbs, 180-200 cal per cup, 12-pack variety)
Single-serve mug-format muffin you can microwave in the cup. 3-ingredient protein blend (whey + milk protein + collagen) so it bakes into actual muffin texture, not pudding. Any flavor works for this recipe — S'mores, Cinnamon Bun, Double Chocolate, Birthday Cake, Blueberry, Chocolate Peanut Butter, Apple Pie, Pumpkin Spice.
Prime Bites
Prime Bites
Protein Brownie (any flavor — 19g protein, 5g collagen, low sugar, 12-pack variety)
Individually-wrapped protein brownie that actually tastes like brownie (not protein bar). Soft texture, slight chocolate-glaze finish on most flavors. Half a brownie = ~9.5g protein bump at ~75-85 cal. Any flavor works: S'mores, Cookie Dough, Chocolate Glazed Donut, Birthday Cake, Mint Chocolate, etc.
Fairlife
Fairlife
Fat-Free Ultra-Filtered Milk
Lactose-free, 50% more protein than regular milk, smooth pour. 1/4 cup adds ~3g extra protein + the moisture that hydrates the muffin. Sub Fairlife 2% or Nurri for slightly richer texture (adds 20-30 cal).
#Pre-workout breakfast (37g protein in 2 min)#Late-night dessert without a macro hit (~18g net carbs)#Travel-friendly when you have a microwave#Quick post-workout refuel#Cutting-friendly (312 cal / 37g protein)#Dessert-craving fix without takeout