New Protein Pancakes & Mug Cake You’ll Fall For

Pumpkin, cinnamon, apple, maple, vanilla…it’s that time of year! Doesn’t fall just make you want to cuddle in a cozy sweater and bake up some treats? It’s not just us, right? ;) So we whipped up some brand new autumn-inspired recipes for you! They feature some of our fave fall flavors and of course Tone It Up Protein, your clean, plant-based, gluten-free, and delish protein.

And did you see?! Tone It Up Protein is 20% off this week!!! You can grab your protein on sale in Target stores or online HERE through October 7. Now is the perfect time to stock up…just in time for your Fall Tone It Up 21 Challenge! 🍂

We can’t wait to see pics of your fall creations 👉 #TIUteam

Apple Pie Mug Cake

Serves 1


1 scoop vanilla Tone It Up Protein 

1/4 tsp. baking powder

1/2 tsp. apple pie spice or cinnamon

1 tsp. maple syrup

2 Tbsp. unsweetened applesauce

2 Tbsp. unsweetened almond milk

1 tsp. coconut oil, melted


1. Combine all ingredients in a mug and microwave for 11/2 – 2 minutes. Enjoy!

Nutriton information:

15g protein / 15g carbs / 6g fat / 8g fiber / 180 calories 

Maple Oat Protein Pancake

Serves 1


1 scoop vanilla Tone It Up Protein 

1 egg

3 Tbsp. oat flour

1-2 Tbsp. unsweetened almond milk

1/2 tsp. vanilla extract

2 tsp. maple syrup

Coconut oil spray


1. Combine all ingredients, except coconut oil spray, in a bowl and whisk until smooth.

2. Spray a pan with coconut oil and heat to medium low. Cook pancake for 2-3 minutes on each side, then flip when ready. The key to the perfect protein pancake is to cook it low and slow ;)

3. Serve with optional 1 Tbsp. crushed almonds and 1 Tbsp. unsweetened coconut flakes.

Nutrition information:

27g protein / 39g carbs / 10g fat / 8g fiber / 360 calories

 Grab your Tone It Up Protein 20% off through October 7th! You can pick it up in Target stores or online HERE!


    1. It was delicious! Tip: melt your coconut oil first in the mug and then blend everything else in. Next time, I might also add some diced apples. A great smoothie alternative for fall.

  1. So excited to try these! Also, for those of you that have gotten the 21 Day Challenge invite, is that the Fall Challenge? I thought last years was 6 weeks? I can’t remember!

    1. YES! It takes 21 days to train your body and mind to form a habit so this year your fall challenge is 21 days!! Keep a lookout in your inbox…you’re going to love what we have in store!

  2. I noticed the pancakes have 27g or protein in them. About how much protein should we aim to have in a day?

  3. I look forward to the new fall recipes every year. Tried the pancake and it was so good!

  4. Hi ladies! I’ve been meaning to ask about making the mug cakes. What if you don’t have a microwave? Is there an alternative method for baking a mug cake? 😘

    1. Bake in an oven 😊 might take longer, about 10-15 mins but you will still get a lil muffin. You could try use a ramekin maybe?

    1. Hi Holly! You can use Tone It Up Protein in all your smoothies and treats just like Perfect Fit. Enjoy!

  5. Hey, I need some help! I tried the mug cake! The taste is amazingly good! But does anyone else’s batter overflow in the microwave and makes a little bit of a mess? 😂 Also ladies at the #tiuhq, is there a way that european girls can get the Tone It Up protein and bars available at target? They don’t ship globally 😞!

    1. Same here! Feeling left out on the TIU protein front over here in Australia too. I have yet to find a protein that works for baking, I dream of a day TIU protein and bars go global!

      1. Target doesn’t ship globally, but Tone it Up does, do you can get Perfect Fit Protein shipped to you (just not the bars cause there isn’t a Perfect Fit bar anymore). I moved from a California to Singapore last year and this has saved me!

  6. The mug cake was great! Came out perfectly. I used Pumpkin Spice TIU protein powder. Thanks for this recipe!

  7. Just made the Apple Pie Mug Cake and it’s sooooo good!
    I also wanted to know if you could use Almond flour instead of oat flour for the pancakes. If it’s not the same, can I just grind some oats in a blender? Thanks!

  8. I made the protein pancake yesterday. It turned out more like a tortilla texture. I don’t have oat flour so I used regular flour instead. Is it why it is not fluffy? I’m trying to figure out how to make a perfect protein pancake😍

    1. Hi babe! We’d recommend using Tone It Up Protein! We created it just for you! It’s plant-based, non-GMO, dairy-free, delicious, and made with the cleanest ingredients. And you can pick it up at Target so it’s super convenient! xxo

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