THE SPLIT PLATE / RECIPE

High-Protein Muffin Cup Powerup

285 cal. 35g protein. 17g fiber. Microwave mug cake with cookie-dough chunks. 3 minutes flat.

YIELD1 serving
TOTAL TIME3 min
COOK METHODSee method
EST. / SERVING~285 cal | ~35g protein

Ingredients

Ingredients

  • 1 Bootylicious High Protein Muffin Cup (any flavor — Double Chocolate, Cookies & Creme, Cinnamon Bun, Blueberry, Chocolate Peanut Butter, etc.)
  • 1/4 cup Fairlife Fat-Free Ultra-Filtered Milk
  • 1/2 to 3/4 of a Hormbles Chormbles bar, chopped (~75 cal portion)
  • Optional: extra splash of Fairlife after cooking for softer texture

Breakfast needs to happen fast — between meetings, before the gym, mid-morning slump. 3 minutes, one mug, 35g protein, 17g fiber, tastes like dessert. The Bootylicious cup is the workhorse; the Hormbles Chormbles chunks are what turn it from a protein muffin into a treat.

Method

  1. 1.MISE. Pop the Bootylicious cup lid + remove any inner foil seal. Measure 1/4 cup Fairlife. Pull out the Hormbles Chormbles bar + a small cutting board.
  2. 2.POUR + STIR. 1/4 cup Fairlife straight into the Bootylicious cup. Stir with a spoon until the dry mix is fully hydrated — no dry pockets. Batter should be thick like brownie batter, not soupy.
  3. 3.CHOP THE CHORMBLES. ~75 cal worth of Hormbles Chormbles bar into small chunks (~1/4-inch). That's about 3/4 of the original 100-cal SKU, or 1/2 of the newer 140-cal SKU.
  4. 4.FOLD IN. Sprinkle the chopped Chormbles over the batter. Fold gently with the spoon to distribute. Don't overmix — visible chunks are the point.
  5. 5.MICROWAVE. 1 minute on high. If your microwave runs hot, start at 50 sec + add 10-sec bursts. Top should set but center stays slightly soft.
  6. 6.REST + EAT. 30 sec rest (keeps setting as it cools). Optional Fairlife splash on top for softer texture. Spoon, straight from the cup.

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 dry / rubbery: Overcooked. Next time start at 50 sec + check. Protein muffins dry out in seconds past the set point. Rescue: stir in 2-3 tbsp extra Fairlife while still warm — softens within 30 sec.

Batter was too thick / pasty before microwaving: Add 1-2 tbsp more Fairlife. Bootylicious batter should be brownie-batter consistency — pourable but holds shape. Too thick = dense end texture.

Chormbles chunks melted entirely into the batter: You chopped them too small or microwaved too long. Cut into ~1/4-inch chunks (not crumbs) — they'll soften but stay visible. If they fully melt, lower cook time by 10 sec.

Tastes too sweet: Use a less-sweet Bootylicious flavor (Blueberry, Cinnamon Bun) with a less-sweet Hormbles (Salted Fudge, Peanut Butter). Or skip the Chormbles entirely — Bootylicious solo is ~210 cal / 28g protein and already complete.

Macros came in higher than 285 cal: Most likely cause: full 140-cal Hormbles bar instead of the ~75 cal target (adds 65 cal). Halve the new-SKU bar. Or pick the leanest Bootylicious flavor (Blueberry, ~180 cal).

Storage and reheating

Store: N/A — make per serving. Bootylicious cups + Hormbles Chormbles bars 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. Cooked muffin: eat immediately, doesn't hold.

Estimated nutrition

~285 cal | ~35g protein.

Per-serving (~285 cal / 35g protein / 13g fat / 35g total carbs / 17g fiber → 18g net carbs). Component breakdown: Bootylicious muffin cup ≈ 190 cal / 25P / 9F / 21C / 14g fiber (varies 180-200 by flavor) + Fairlife 1/4 cup ≈ 20 cal / 5P / 0F / 1C + Hormbles Chormbles ~75 cal portion ≈ 75 cal / 5P / 4F / 13C / 3g fiber. Hormbles portion calibrates by SKU: ~3/4 of the original 100-cal bar, OR ~1/2 of the new 140-cal bar. Flagged estimated because (1) Bootylicious flavors swing 180-200 cal, (2) the Hormbles SKU vintage matters (100 vs 140 cal per bar), (3) the chop-portion is eyeball-measured. Stick to the ~75 cal Chormbles target to hit the 285 anchor.

thesplitplate.com/cookbook/high-protein-muffin-cup-powerup

High-Protein Muffin Cup Powerup
Split Cook Method™Breakfast

High-Protein Muffin Cup Powerup

285 cal. 35g protein. 17g fiber. Microwave mug cake with cookie-dough chunks. 3 minutes flat.

Make this when

Breakfast needs to happen fast — between meetings, before the gym, mid-morning slump. 3 minutes, one mug, 35g protein, 17g fiber, tastes like dessert. The Bootylicious cup is the workhorse; the Hormbles Chormbles chunks are what turn it from a protein muffin into a treat.

Total time
3 min
Yield
1 serving
Protein / serving
~35g
Cal / serving
~285
Core ratio — locked

1 Bootylicious cup + 1/4 cup Fairlife milk + ~75 cal of chopped Hormbles Chormbles. This is the system. The Hormbles amount calibrates by SKU: 3/4 of a 100-cal bar OR 1/2 of a 140-cal bar.

Flavor target

Soft, warm, slightly gooey center with cookie-dough-style chunks visible throughout. Set on top, soft underneath. Not chalky, not dry, not pudding-y. The Fairlife milk does the work — water in the package instructions makes it texturally worse.

Ingredients

Batch cookYields 1 servings — quantities below are the full batch.

Ingredients

Method

  1. 1
    MISE

    Pop the Bootylicious cup lid + remove any inner foil seal. Measure 1/4 cup Fairlife. Pull out the Hormbles Chormbles bar + a small cutting board.

  2. 2
    POUR + STIR

    1/4 cup Fairlife straight into the Bootylicious cup. Stir with a spoon until the dry mix is fully hydrated — no dry pockets. Batter should be thick like brownie batter, not soupy.

  3. 3
    CHOP THE CHORMBLES

    ~75 cal worth of Hormbles Chormbles bar into small chunks (~1/4-inch). That's about 3/4 of the original 100-cal SKU, or 1/2 of the newer 140-cal SKU.

  4. 4
    FOLD IN

    Sprinkle the chopped Chormbles over the batter. Fold gently with the spoon to distribute. Don't overmix — visible chunks are the point.

  5. 5
    MICROWAVE

    1 minute on high. If your microwave runs hot, start at 50 sec + add 10-sec bursts. Top should set but center stays slightly soft.

  6. 6
    REST + EAT

    30 sec rest (keeps setting as it cools). Optional Fairlife splash on top for softer texture. Spoon, straight from the cup.

Adult plate | Kid plate

Adult plate

Adult

Full ratio (1 Bootylicious cup + 1/4 cup Fairlife + ~75 cal chopped Hormbles Chormbles).

Kid plate

Kid

Skip the Hormbles Chormbles — artificial sweetener + protein-supplement load isn't a daily-kid idea. Bootylicious solo with Fairlife ≈ 210 cal / 28g protein. Still strong on its own.

Go deeper

Storage and nutrition

Storage: N/A — make per serving. Bootylicious cups + Hormbles Chormbles bars 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. Cooked muffin: eat immediately, doesn't hold.

Brands I use

Bootylicious
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 microwave directly in the cup. 4-ingredient protein blend (whey + milk protein + collagen) bakes into actual muffin texture, not pudding. Cross-recipe with the Bootylicious + Prime Bites mug dessert — same SKU, different mix-in. Any flavor works.
Hormbles Chormbles
Hormbles Chormbles
Protein Candy Bar (any flavor — Milk Chocolate, Salted Fudge, Peanut Butter, Peanut Caramel Nougat; previously Cookies & Creme. 10g protein, 0g sugar, 100-140 cal per bar)
From the co-founder of RXBAR. Chopped + folded into the muffin batter = cookie-dough chunks throughout. The texture upgrade that turns a protein muffin into a dessert moment. SKU evolution note: older bars were 100 cal, newer ones are 140 cal — calibrate the chop accordingly to hit the ~75 cal-per-serving target.
Fairlife
Fairlife
Fat-Free Ultra-Filtered Milk
Lactose-free, 50% more protein than regular milk, smooth pour. 1/4 cup adds ~3g extra protein plus the moisture that hydrates the muffin. Creamier texture than water (which the Bootylicious package suggests). Already-in-your-fridge cross-recipe staple.
#Breakfast#Powerup#High protein#High fiber#No-cook#Microwave