RecipeChocolate Lava Cake

Nutrition Facts
Amount per Serving
  • Calories: 150 calories
  • Protein: 7 g
  • Total Fat: 1.5 g
    • Unsaturated Fat: 1.5 g
    • Saturated Fat: 0 g
  • Cholesterol: 0 mg
  • Total Carbohydrate: 33 g
  • Dietary Fiber: 0 g
  • Total Sugar: 16 g
    • Natural Sugar: 3 g
    • Added Sugar: 13 g
  • Sodium: 230 mg

The molten chocolate “lava” is a scrumptious surprise in the center of this moist, velvety devil’s food cake—cue rumbling tummy and salivating taste buds. Go ahead and grab your fork. You can dig in to this single-serve dessert for only 150 calories.

  • Prep time
  • Total Time
This recipe makes 1 serving

2 tablespoons all-purpose flour
1 tablespoon sugar
1 tablespoon cacao powder
¼ teaspoon baking powder
Pinch salt
1½ tablespoons natural applesauce
1½ tablespoons nonfat (skim) milk
1 large egg white
¼ teaspoon vanilla extract
½ tablespoon water
1 tablespoon “light” chocolate pudding cup


Liberally spray a microwave-safe mug with oil spray.

Whisk together flour, sugar, cacao powder, baking powder and salt. Add in applesauce, milk, egg white, and vanilla. Combine well and pour into a mug or ramekin, and drizzle water on top of batter.

Cook in microwave for 1 minute 20 seconds, or until cake rises to the top, edges look set and center looks slightly wet and shiny, but not raw. It should stick slightly to your finger.

Remove from microwave and carefully pipe in light chocolate pudding into the center. Place back in the microwave for 10 seconds. Cool for 5 minutes so you don’t burn your tongue. Dig in!

Nutrition analysis courtesy of Genesis® R&D