Save This protein cinnamon roll mug cake was my answer to morning sweet cravings and busy schedules. It comes together in just minutes and sneaks in a healthy amount of protein without compromising that irresistible cinnamon roll flavor. When I want something cozy and satisfying before work or after a workout, this quick mug cake never fails me.
The first time I made this, I could not believe how soft and swirlfilled the cake turned out with just a microwave and pantry staples. It feels like such a treat but fuels your whole morning.
Ingredients
- Protein powder: for softness and a boost of protein try to pick one you love the flavor of since it is the main base
- Oat flour: gives that classic cinnamon roll texture or swap for almond flour for gluten free
- Baking powder: makes the mug cake rise and stay fluffy always check your baking powder is fresh
- Ground cinnamon: for that essential warmth and spice pick a good quality cinnamon for more aroma
- Salt: to balance the sweetness and round out flavors
- Egg: for binding and extra protein always use the freshest large egg for best texture
- Almond milk or milk of choice: for moisture unsweetened keeps things balanced
- Maple syrup or honey: to sweeten gently and keep things moist choose pure maple syrup for the best flavor
- Vanilla extract: for bakery worthy depth real vanilla gives better results than imitation
- Coconut oil or melted butter (in the swirl): for richness and a gooey bite
- Brown sugar or coconut sugar (in the swirl): for that signature cinnamon swirl choose one with deep molasses notes if possible
- Greek yogurt and cream cheese (optional frosting): for tang and creaminess use full fat for a richer topping
Instructions
- Mix the Dry Ingredients:
- Measure protein powder oat flour baking powder cinnamon and salt into a microwavesafe mug at least twelve ounces Stir with a fork or spoon until completely mixed and there are no lumps
- Add the Wet Ingredients:
- Crack the egg into the mug Add almond milk maple syrup and vanilla extract Stir everything together very well scraping down the sides until you have a smooth batter
- Prepare the Cinnamon Swirl:
- In a small bowl combine melted coconut oil brown sugar and cinnamon Mix until the sugar dissolves and you have a spreadable paste
- Swirl in the Cinnamon Filling:
- Drop spoonfuls of the cinnamon swirl mixture over the batter in the mug Using a toothpick or knife gently create a swirl pattern by dragging through the batter You want streaks of cinnamon sugar throughout
- Microwave the Mug Cake:
- Place the mug in the microwave and cook on high for sixty to ninety seconds Check after a minute The cake is done when it has risen and the center is just set It should look barely cooked in the middle as it will keep firming up Let cool for one minute
- Make the Frosting:
- While the cake rests combine Greek yogurt cream cheese and maple syrup in a small bowl Whisk until smooth and creamy
- Finish and Serve:
- Spread or drizzle the frosting over the warm mug cake Enjoy immediately with a spoon
Save My favorite part is the swirl of cinnamon sugar melting right into the cake It reminds me of Sunday mornings when my family would bake together We might not always have time now for traditional cinnamon rolls but this mug cake gives us all the cozy feelings in just a few minutes
Storage Tips
If you want to prep ahead you can mix the dry ingredients and keep in a sealed container Then just add the wet ingredients and swirl right before microwaving Leftover cake is best reheated gently with a splash of milk as it can dry out if left too long
Ingredient Substitutions
For dairy free swap in any plant based milk and dairy free yogurt or cream cheese Try pea or soy protein instead of whey if needed If you want to lower the sugar use a zero calorie sweetener just remember it may affect the texture
Serving Suggestions
This mug cake is delicious with a sprinkle of extra cinnamon or chopped nuts on top For a true treat swirl a little extra syrup over the frosting or add a handful of berries for a fresh bite Sometimes I add a spoonful of nut butter for even more staying power
Cultural Twists
Cinnamon rolls are beloved for their warmth and sweet aroma This mug cake brings the nostalgic flavor in a much faster form I sometimes sprinkle cardamom or a hint of nutmeg to echo flavors from northern European baking traditions
Seasonal Adaptations
In colder months try adding pumpkin spice or apple pie spice and swapping in applesauce for some of the almond milk In summer swirl in a spoonful of berry jam for a fruity take or top with fresh peaches for a southern twist
Save This cozy mug cake is perfect for busy mornings or quick snacks Make it your own with your favorite swirl and toppings
Recipe FAQ
- → Can I make this gluten-free?
Yes, swap oat flour for almond flour and use certified gluten-free oats to avoid gluten in the batter.
- → What protein powder is best for this mug cake?
Use vanilla or unflavored protein powder for balanced taste, adjusting sweetness as needed.
- → How do I know when it's cooked?
Microwave until the center is just set and springs back lightly; avoid overcooking to maintain moisture.
- → Can I make this dairy-free?
Choose plant-based yogurt or cream cheese for the frosting and your preferred non-dairy milk in the batter.
- → How can I add crunch or texture?
Fold in chopped pecans or walnuts before microwaving for crunch and richer flavor.
- → Is this suitable for a low-sugar diet?
Replace maple syrup or honey with low-calorie sweeteners like stevia or erythritol to reduce sugar content.