High-Protein Cinnamon Roll Mug Cake (Printer-friendly)

Single-serve cinnamon mug cake with protein pancake batter, swirled cinnamon sugar, and tangy cream cheese frosting ready in under 10 minutes.

# What You'll Need:

→ Cake Batter

01 - 1/4 cup vanilla protein powder
02 - 2 tablespoons oat flour
03 - 1/4 teaspoon baking powder
04 - 1/4 teaspoon ground cinnamon
05 - 1 tablespoon granulated sweetener
06 - Pinch of salt
07 - 3 tablespoons milk
08 - 1 large egg white
09 - 1/2 teaspoon vanilla extract

→ Cinnamon Swirl

10 - 1/2 tablespoon melted butter or coconut oil
11 - 1 tablespoon brown sugar or coconut sugar
12 - 1/2 teaspoon ground cinnamon

→ Cream Cheese Topping

13 - 1 1/2 tablespoons light cream cheese, softened
14 - 1 teaspoon milk
15 - 1/2 tablespoon powdered sweetener or sugar
16 - 1/4 teaspoon vanilla extract

# Directions:

01 - In a microwave-safe mug of at least 10 fluid ounces, combine protein powder, oat flour, baking powder, cinnamon, sweetener, and salt. Mix thoroughly until no lumps remain.
02 - Add milk, egg white, and vanilla extract to the dry mixture. Stir constantly until a smooth, lump-free batter forms.
03 - In a small bowl, combine melted butter, brown sugar, and cinnamon. Mix until well incorporated.
04 - Drop small spoonfuls of the cinnamon swirl mixture onto the batter surface. Using a toothpick or small knife, gently drag through the batter to create a marbled effect.
05 - Microwave on high power for 60 to 90 seconds until the cake is set. The center should appear cooked but remain slightly moist. Avoid overcooking.
06 - While the cake cools slightly, beat together softened cream cheese, milk, powdered sweetener, and vanilla until the mixture reaches a smooth, spreadable consistency.
07 - Spread the cream cheese topping evenly over the warm mug cake. Serve immediately for optimal flavor and texture.

# Expert Advice:

01 -
  • Genuinely tastes like a cinnamon roll but contains more protein than most breakfast meals, so you won't crash mid-morning.
  • Ready in seven minutes flat, which means you can satisfy cravings without the guilt or the multi-hour kitchen commitment.
  • It's just filling enough to count as dessert but light enough that you don't feel weighed down afterward.
02 -
  • Don't skip softening your cream cheese—cold cream cheese will either sit in lumps on top or require so much stirring that you deflate all your fluffiness.
  • Microwave times vary wildly between different microwaves, so start checking at 60 seconds because overcooking this cake by even 20 seconds turns it into something closer to rubber than cake.
  • The swirl is where the flavor lives, so don't be timid with the cinnamon there—this is not the place to go light.
03 -
  • Let your cream cheese sit out while the cake microwaves—those five minutes of rest time are the actual secret to smooth topping.
  • If you're making this at night and worried about caffeine, swap in decaf protein powder or skip it altogether and use 1/4 cup plain Greek yogurt mixed with 2 tablespoons oat flour instead.
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