Breakfast

High-Protein Cinnamon Roll Mug Cake

This high-protein cinnamon roll mug cake gives you the warm, sweet comfort of a cinnamon roll in a single-serve, quick microwave treat. It smells like cinnamon and vanilla as it cooks, has a soft, tender crumb, and a slightly chewy center thanks to the Greek yogurt and protein. This is a great option for an easy breakfast, post-workout snack, or a cozy dessert in minutes. If you like cinnamon roll flavors in small treats, you might also enjoy a larger baked option like these cinnamon roll cheesecake cookies for a weekend bake.

Recipe Information

Prep Time: 3 minutes
Cook Time: 1–2 minutes (recommend 90 seconds)
Total Time: 5 minutes
Servings: 1 mug cake
Difficulty Level: Easy

Nutrition Information

Approximate nutrition per serving:

Calories per serving: 250 kcal
Protein: 30 g
Carbohydrates: 21 g
Fat: 6 g
Fiber: 2 g
Sugar: 17 g
Sodium: 300 mg

Why Make This High-Protein Cinnamon Roll Mug Cake

This mug cake is fast, high in protein, and hits the cinnamon roll craving without the long prep and bake time. It’s perfect when you want something warm and sweet but still want a good protein boost. The texture is moist and cake-like with cinnamon aroma and a light vanilla finish. You can customize sweetness and toppings to suit diet goals or flavor preferences.

How to Make High-Protein Cinnamon Roll Mug Cake

Below you’ll find simple steps to build and cook the mug cake. The microwave method keeps the cake soft and quick. Read the steps all the way through before starting.

Ingredients:

1 scoop protein powder
1 tablespoon almond flour
1/4 teaspoon baking powder
1/2 teaspoon cinnamon
1 tablespoon sweetener (like stevia or sugar)
1/4 cup milk (or milk alternative)
1 tablespoon Greek yogurt
1/2 teaspoon vanilla extract
Optional toppings: icing or glaze

Directions:

Step 1: Preparation

Gather a microwave-safe mug and measure all ingredients. Lightly spray or rub a little oil inside the mug if you worry about sticking. Use a scoop of your preferred protein powder (vanilla works well).

Step 2: Mixing

In the mug, combine protein powder, almond flour, baking powder, cinnamon, and sweetener. Stir dry ingredients so they are even. Add the milk, Greek yogurt, and vanilla extract. Mix until you have a smooth batter with no large clumps. Scrape the sides so everything is incorporated.

Step 3: Cooking

Microwave the mug on high for about 1–2 minutes. Check at 60 seconds, then in 15–20 second bursts until the cake has risen and is set in the center. Cooking time varies by microwave wattage; mine is done at 90 seconds.

Step 4: Finishing

Let the mug cake cool for about a minute so it firms slightly. Add optional icing or glaze while warm so it melts slightly into the top. Serve straight from the mug or tip out onto a small plate. Enjoy!

How to Serve High-Protein Cinnamon Roll Mug Cake

Serve warm for the best texture and aroma. Top with a light cream cheese glaze, plain icing, or a sprinkle of extra cinnamon. Add a spoonful of yogurt on the side, a few sliced almonds for crunch, or a small drizzle of sugar-free syrup. This mug cake pairs well with coffee or a warm cup of milk.

How to Store High-Protein Cinnamon Roll Mug Cake

This is best eaten fresh. If you have leftovers, cool completely, then cover the mug or transfer to an airtight container and refrigerate for up to 2 days. Reheat in the microwave for 15–30 seconds until warm. Do not store with perishable toppings like fresh cream for more than a day.

Expert Tips for Perfect High-Protein Cinnamon Roll Mug Cake

Use a scoop of good-quality whey or plant protein; vanilla flavor gives the best cinnamon-roll vibe.
If your protein powder is very absorbent, add a teaspoon or two more milk for a moister batter.
For a finer crumb, mix dry ingredients first to break up clumps, then add wet.
Watch the microwave closely the first time you make it—overcooking will dry it out.
Want a gooey center? Reduce time by 10–15 seconds. For firmer cake, add 10–15 seconds.
For lower sugar, use a non-caloric sweetener like stevia or monk fruit. If using sugar, the cake will be slightly more tender and brown a bit.

Delicious Variations

Cinnamon Roll Protein Swirl: Mix a teaspoon of brown sugar (or brown sugar substitute) with 1/4 teaspoon cinnamon and swirl into batter before cooking.
Apple Cinnamon: Fold in 1 tablespoon finely chopped apple and a pinch of nutmeg.
Chocolate Cinnamon: Use a chocolate-flavored protein and add a pinch of cocoa for a mocha-cinnamon twist.
Maple Glaze: Mix 1 teaspoon maple syrup with a little powdered sugar or a thick yogurt for a maple-tasting glaze.
Nut Butter Drizzle: After cooking, add a teaspoon of warmed almond or peanut butter for extra protein and richness.

Frequently Asked Questions

Q: Can I use plant-based protein powder?
A: Yes. Plant proteins work fine. They may absorb liquids differently. If the batter looks too thick, add 1 teaspoon more milk.

Q: What if my mug cake is rubbery or dry?
A: Most likely it was overcooked. Reduce microwave time by 10–20 seconds next time. Also check the protein powder type—some get dry faster. Add a bit more milk or Greek yogurt for moisture.

Q: Can I make this in the oven?
A: You can, but it’s designed for microwave. To bake, place batter in a small ramekin and bake at 325°F (160°C) for 10–12 minutes or until set.

Q: Is the nutrition estimate accurate if I use sugar vs. stevia?
A: No. Using sugar adds calories and carbs. The nutrition shown assumes 1 tablespoon of sugar. If you use stevia, calories and carbs will be lower.

Q: Can I double the recipe for two servings?
A: Yes, you can make two mug cakes in separate mugs or double the batter and pour into a larger microwave-safe bowl, but cook time will increase slightly. If using one larger dish, start at 90 seconds and add time in 20-second bursts.

Q: Can I add fillings like jam or chocolate?
A: Yes. Small spoonfuls of jam or a few chocolate chips are great. Be mindful that extra fillings add sugar and calories.

Conclusion

This High-Protein Cinnamon Roll Mug Cake is a fast, comforting single-serve treat that brings warm cinnamon and vanilla flavors with a satisfying protein boost—perfect for busy mornings or a quick dessert. For another simple high-protein cinnamon roll idea, check out Healthy Cinnamon Roll Mug Cake: A High Protein Cinnamon Roll Fix. Try it today — it’s an easy way to enjoy a cozy cinnamon roll taste in just minutes.