Save It This protein cinnamon roll mug cake is my go-to when I need a sweet pick-me-up that will actually keep me full. It gives you all the cinnamon roll comfort in just a few minutes and packs a healthy protein punch for breakfast or a snack you will feel good about.
There is something about tucking into this soft mug cake on a chilly morning that always puts me in a good mood. The first time I made it I could not believe how much it tasted like dessert while still fitting my daily protein goals.
Ingredients
- Protein powder vanilla or unflavored: This provides the bulk of protein and gives the mug cake its cakey texture Look for a high quality option that you already enjoy in shakes
- Oat flour or almond flour: Oat flour is nutty and soft while almond flour keeps it gluten free Both keep the cake moist and tender Choose certified gluten free oats if needed
- Baking powder: This is the key to a fluffy rise Make sure your container is fresh for maximum lift
- Ground cinnamon: Warm and aromatic cinnamon is the heart of true cinnamon roll flavor Use freshly opened ground cinnamon for the best punch
- Pinch of salt: A tiny bit balances out the sweetness
- Egg: This provides structure and richness for a classic cake crumb Look for a fresh large egg
- Unsweetened almond milk or dairy milk: This moistens the batter without adding extra sugar Any milk you drink works fine
- Maple syrup or honey: Both sweeten naturally and pair perfectly with cinnamon Try to use pure versions for the best taste
- Vanilla extract: Adds bakery style flavor A little real vanilla goes a long way
- Coconut oil or melted butter: This is for the swirl and gives that signature gooey cinnamon roll bite Choose coconut oil for dairy free
- Brown sugar or coconut sugar: Adds deep caramel notes to the swirl You can also use a low sugar alternative
- Optional Greek yogurt cream cheese frosting: This brings that tangy sweet glaze You want thick creamy versions of both for best results
Instructions
- Mix the Dry Ingredients:
- Combine protein powder oat flour baking powder ground cinnamon and a pinch of salt directly in your microwave safe mug Use a fork or small whisk to make sure there are no lumps This even mixing is what keeps the finished cake light and smooth
- Stir in the Wet Ingredients:
- Add the egg unsweetened almond milk maple syrup and vanilla extract right into the dry mix Stir slowly until the batter is completely smooth Make sure to scrape the bottom and edges of your mug so every bit is combined
- Make the Cinnamon Swirl:
- In a small bowl stir together coconut oil or melted butter with brown sugar and extra cinnamon This mixture should look sandy but glossy It is what creates the gooey swirls in every spoonful
- Marble the Swirl:
- Drop spoonfuls of the cinnamon mixture over your cake batter in the mug Use a toothpick or butter knife to gently swirl it in wide loops through the batter This gives you a cinnamon swirl pattern just like a true cinnamon roll You want the swirl to sit in thick ribbons so you hit a cinnamon pocket in every bite
- Microwave the Mug Cake:
- Place your mug on the edge of the turntable in the microwave not the center for most even cooking Microwave on high for 60 to 90 seconds Watch closely toward the end The center should look just set and bounces back when gently pressed Do not overcook or the cake will turn rubbery
- Mix and Spread the Frosting:
- While the mug cake cools a minute mix Greek yogurt cream cheese and a little maple syrup or powdered sugar in a small bowl You want a thick smooth mixture that is easy to dollop or drizzle Spread the frosting generously while the cake is still warm for a melty glaze
- Serve and Enjoy:
- Grab a spoon and dig in right from the mug Best when enjoyed warm with gooey swirls and creamy frosting in each bite
Save It My favorite part is swirling together the cinnamon and sugar before cooking The kitchen smells amazing and it always reminds me of holidays baking with my mom though this one is so much faster to make
Storage Tips
If there are leftovers cover the mug and store in the fridge It tastes best within a few hours but you can warm it up for 15 seconds before enjoying again For best texture serve fresh
Ingredient Substitutions
Swap in any protein powder you enjoy Plant based protein powders sometimes need an extra splash of milk if the batter looks too thick For the flour almond flour gives a richer taste and works for gluten free needs For the swirl try coconut sugar or a sugar free sweetener to lower sugar count You can use regular or dairy free yogurt and cream cheese for your frosting or skip it entirely for a lower calorie treat
Serving Suggestions
Top with extra Greek yogurt and a sprinkle of cinnamon or chopped nuts for crunch This pairs perfectly with hot coffee or a tall glass of almond milk For a dessert spin try a scoop of vanilla frozen yogurt on top
Cultural and Seasonal Context
This mug cake lets you enjoy classic American cinnamon roll flavors year round with none of the waiting or messy dough You can adjust seasonings to make a pumpkin spice version in autumn or add a little extra zest for a spring twist
Save It Try pumpkin spice instead of just cinnamon for fall flavor Add orange zest to the frosting for a spring refresh Mix in chopped apples or pears before microwaving for a winter warmer Friends who tried this were shocked it was made in just minutes and still felt bakery worthy Kids love swirling the cinnamon in themselves The swirl is the secret to that wow moment every time You can pre mix the dry and wet ingredients separately and keep them in the fridge or freezer up to a week When ready to go just combine swirl and microwave Fresh frosting is always best but you can premix that a day ahead too
Recipe FAQs
- → Can I use other protein powder flavors?
Yes, you can use chocolate or other flavors, but vanilla works best for a classic cinnamon roll taste.
- → What makes the mug cake soft?
The combination of protein powder, oat flour, egg, and almond milk yields a tender, moist texture after microwaving.
- → How do I make this gluten-free?
Substitute almond flour for oat flour, and ensure all ingredients are certified gluten-free for best results.
- → Can I prepare this without a microwave?
You can bake it in an oven-safe mug at 350°F (175°C) for about 10–12 minutes until set.
- → Is the frosting necessary?
The Greek yogurt and cream cheese frosting adds richness, but you can enjoy the cake plain or add fruits instead.
- → What are the allergen considerations?
This contains egg, dairy, and potentially nuts; always check labels and use substitutes if needed for allergies.