Healthy 1 Minute Low Carb Cinnamon Roll Mug Cake

A super fluffy and moist cinnamon roll inspired mug cake which packs a protein punch and is low carb- It’s also ready in under a minute! This healthy 1 Minute Low Carb Cinnamon Roll Mug Cake is also naturally gluten free, vegan, paleo, keto, and sugar free! 

1-Minute Keto Cinnamon Roll Mug Cake (Paleo, Vegan, Sugar Free, Low Carb)- An easy mug cake recipe which takes one minute and is super fluffy, light and packed with protein- Tastes like a cinnamon bun! #keto #ketodessert #ketorecipe #mugcake | Recipe on

Healthy 1 Minute LOW CARB Cinnamon Roll Mug Cake- Light, fluffy and moist in the inside! Single servinf and packed full of protein and NO sugar whatsoever-Even the creamy glaze! {vegan, gluten free, paleo recipe}-

Keto Cinnamon Roll Mug Cake Recipe

“You like cinnamon rolls?”

“YES. I told you that after my first trip to America. The airport was like a hypnotic scent of dancing cinnamon sticks.”

I don’t understand that.”

“Yes, mother. I love cinnamon rolls.”

“Really? You know, I used to make them all the time when I lived in England. Cream cheese frosting and all”

You guys, I cannot believe I spent over 20 years of my life without homemade cinnamon rolls. 

Healthy 1 Minute LOW CARB Cinnamon Roll Mug Cake- Light, fluffy and moist in the inside! Single servinf and packed full of protein and NO sugar whatsoever-Even the creamy glaze! {vegan, gluten free, paleo recipe}-

While my mum made her fair share of sweet recipes (remember when I healthified her blueberry breakfast cake?), they were usually banana muffins, Persian style tea cakes, slabs of halva and of course, baklava. 

“But Niki never liked cinnamon. She said it was spicy!”

Since when was Niki queen of the Nile? I would have made excess cinnamon rolls just to spite her!

Unfortunately, my mum loves both her children, so took my sisters’ taste buds into consideration. Looking back, I think she probably did me a favor. I can only imagine what further similarities to an elephant I would have, should I have consumed them on the regular back then. 

After our discussion, my mum promised to make a batch of them and you bet I’m holding her to it. In fact, it’s written here so it’s proof. The next What I Ate Wednesday, you’ll (hopefully) see a cinnamon roll on my plates.

Yes, plates.

I’m greedy, and I have no qualms about it. 

Cinnamon Roll Mug Cake Recipe

As much as I’d like to whip up my own cinnamon rolls, laziness prevails and I’d often buy my own (hello, Cinnabon) or whip up a single serving version.

Now that I’ve started hitting up the gym again (aka lying on the bench press and scrolling Instagram), I’ve come to fall back into some nutritional habits, like eating something with some protein post workout. I never drink shakes (I’m not ‘bro’ enough), but something edible? You bet.

While the vanilla mug cake and chocolate mug cake are two delicious options, something we want to be a little bit fancy. A few simple tweaks and voila- A mock cinnamon roll, minus the nasties! 

Let’s jump into the recipe, hey! 

Healthy 1 Minute LOW CARB Cinnamon Roll Mug Cake- Light, fluffy and moist in the inside! Single servinf and packed full of protein and NO sugar whatsoever-Even the creamy glaze! {vegan, gluten free, paleo recipe}-

This quick and easy low carb cinnamon roll mug cake is light, fluffy, and slightly moist on the inside! It’s loaded with protein and fiber, making it the perfect low carb snack or healthy dessert to satisfy the sweet tooth. It also takes less than a minute to whip up! It has the taste and texture of a classic cinnamon roll (a big factor is this Saigon cinnamon– It’s a game changer!) minus the usual suspects- There is NO butter, oil, grains or sugar in the entire recipe, but you’d never be able to tell!

Depending on which protein powder option you choose, this recipe is naturally gluten-free, ketogenic, paleo, vegan, dairy free and completely sugar free! Oh, and those without a microwave, there’s a tested oven option!

The Best Protein Powders

When it comes to protein, not all powders are created equal. After trying out many brands and blends in the past few years, I’ve narrowed down my favorites. I have a select few I always stick to because I know they will always yield fantastic results- No hockey pucks or gummy products.

If you’ve ever baked with protein powder, you know these two are things you DON’T want happening! As such, I always recommend (depending on which dietary lifestyle you follow) this casein protein powder, this vegan brown rice protein powder, and this paleo protein powder

Don’t want to use protein powder? This classic vanilla mug cake is still low carb and omits it completely! 

Healthy Vanilla Protein Frosting

HACK! No cinnamon roll is complete without one thing- A frosting! Traditional frostings would usually involve cream cheese, heavy cream, sugar or a combination of all.

However, we’ll be using a sneaky trick here- Coconut butter thinned out with liquid and drizzled over. 

Healthy 1 Minute LOW CARB Cinnamon Roll Mug Cake- Light, fluffy and moist in the inside! Single servinf and packed full of protein and NO sugar whatsoever-Even the creamy glaze! {vegan, gluten free, paleo recipe}-

Make this healthy 1 minute Low Carb Cinnamon Roll Mug Cake and you guys are all invited over next week..

For mum’s cinnamon rolls. Are you reading this, mum? It’s motivation to get busy in the kitchen. 

Watch the recipe video below! 1 minute.

Healthy 1 Minute Low Carb Cinnamon Roll Mug Cake

A super fluffy and moist cinnamon roll inspired mug cake which packs a protein punch and is low carb- It’s also ready in under a minute! This healthy 1 Minute Low Carb Cinnamon Roll Mug Cake is also naturally gluten free, vegan, paleo and sugar free!
4.57 from 51 votes
Print Rate
Servings: 1
Calories: 132kcal
Author: Arman @ thebigmansworld


For the glaze


For the microwave option

  • Grease a microwave safe bowl with cooking spray and add the protein powder, baking powder, coconut flour, cinnamon, sweetener of choice and mix well.
  • Add the egg/whites and mix into the dry mixture. Add the milk of choice and vanilla extract- If batter is too crumbly, continue adding milk of choice until a very thick batter is formed. granulated sweetener of choice and extra cinnamon and swirl over the top. Microwave for 60 seconds, or until just cooked in the centre. Top with glaze and enjoy!

For the oven option

  • Follow as above, but bake in the oven at 350 Farenheit for 8-15 minutes, depending on consistency desired- Mug cake is cooked once a toothpick comes out 'just' clean from the center.


* Adjust according to taste- If protein powder is sweetened, feel free to omit completely.
For the vegan option, you won't need any flax eggs/egg substitute- Simply omit and slowly add milk of choice until a thick batter is formed. Microwave/bake until 'just' cooked in the center.


Serving: 1mug cake | Calories: 132kcal | Carbohydrates: 6g | Protein: 25g | Fat: 4g | Fiber: 253g | Vitamin A: 200IU | Vitamin C: 1.7mg | Calcium: 20mg | Iron: 0.5mg | NET CARBS: -247g
Tried this recipe?Give us a shout at @thebigmansworld or tag #thebigmansworld!

More keto and low carb mug cake recipes  

Healthy 1 Minute Blueberry Muffin


Healthy 1 Minute Banana Oat Greek Yogurt Muffin


Healthy High Protein Brownie



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Gluten Free High Protein Desserts Keto Mug Cakes Paleo Snacks Vegan



134 thoughts on “Healthy 1 Minute Low Carb Cinnamon Roll Mug Cake

  1. I was having a craving for something sweet, but I’m trying to be healthier with my choices. This recipe was the best of both worlds; it soothed my sweet tooth and I don’t have to feel guilty about consuming it. Thank you, it really was quite delicious!

  2. I’ve decided that I’m the brother you never had. I mean how does Niki not like cinnamon rolls? I think I could eat cinnamon rolls for breakfast, lunch and dinner. And then have another one for dessert! Love the easy 1-minute version here!

  3. Nice!! My four year old cannot eat anything w gluten n unfortunately backing is not my forte but this is super easy n im going to try it today for her. Thank you!!

  4. Do you think I could sub the protein powder for a sweetened meal shake powder? Or anything else in mind that could be subbed for the protein powder? This looks so good! I really want to try it out 🙂

      1. So it didn’t turn out very well, very flabby and not fluffy… so I don’t know if it was the meal shake powder or not. When adding the milk however, I did add the 1/4 cup all at once… so I probably needed to add just until a thickened batter. I was just really excited to make it 🙂 will retry again!

  5. Would it be too much flour in the recipe if I substituted just almond flour for the protein powder? I don’t really use protein powder for anything and I’d love to give this a go!

      1. Wish I would have read the reply comment hahahahahaha I didn’t have coconut flower so I used steel cut oats and didn’t use less milk BUT I microwaved it 30 secs longer and it turned out! Next question… didn’t have coconut butter for the glaze what else could you possibly use?

  6. This is so good! I have had it for breakfast three times this week. I would proudly serve this as a desert for company!

  7. Some of my family members don’t like cinnamon either–like what? Clearly they’ve never had it right. BUT, Cinnabon was always a favorite. I would LOVE to try making this mug cake sometime! Perfect for a snack!

  8. This recipe sounds great. Cinnamon is one of my favorite seasonings and combined with the benefits of a protein powder, this is a winner. I have experimented with baking with protein powder and egg whites but have not yet found the right emulsifier to provide a good consistency.

  9. Hi Arman! I have to admit that while making this I was really doubting that it would turn out anything like a mug cake but I was so pleasantly surprised! The consistency was truly cake-like. I had cinnamon roll mug cake for dinner and didn’t feel any guilt! Thank you! One little thing – I used Lakanto for all of the sweetener (a zero-glycemic sweetener made with Monk fruit extract and erithrytol for anyone unfamiliar with it) and I think that the next time I make it I will try using coconut sugar for half the sweetener. One question – I couldn’t finish the entire cake. Have you tried saving some and eating it the next day? Thanks for creating great recipes for those of us trying to maintain a healthy lifestyle while still sometimes hankering for those comfort foods!

  10. Oh YUM. This definitely satisfied my sweet cravings… and even better since it was all stuff in my pantry! I didn’t have coconut butter for the drizzle, however, so I put a spoonful of nut butter on top – perfect!! Thank you!

  11. Just made this and I have had some bad baking bouts with sweets so I was very doubtful this would be different (I am sure it’s me not you.. 😉 ) the mug cake part came out pretty good- I botched the glaze and put half/half in with coconut butter and then into the microwave- DOH! In My impatience to eat it I drizzled with sugar free caramel and added a dollop of whipped peanut butterrrrrr…. omg. you see where this is going? SO GOOD. My husband even came from the other side of the house to see what smelled so good… luckily he didn’t find me eating my precious in the corner like Gollum. Thanks for the recipe!

  12. This was awesome. Thank you for the recipe. I recently switched to a low to no carb diet and I often crave pastries. This hit the spot.

  13. This sounds do yummy! Please tell me what you use as your “granulated” sweetener!? Would Honey work even though it isn’t “granulated”?
    Thank you sooo much! ?❄⛄☃?

  14. Pingback: Oh, 2016.
  15. Cream Cheese has no carbs or sugar in it so if you use some cream cheese with a sugar sub and a little
    vanilla this should be allowed for a small amount of frosting. Unlike yogurt which is full of sugar especially the
    low fat. When it says low fat on anything to make up for taste they add sugar.

  16. Hi. I’ve just made these. What’s the T measurement please for the coconut flour? I thought it was maybe tablespoons but my mixture was very wet so had to add more flour. Was still pretty delicious even if it was more coconutty than cinnamon

  17. This was amazing! I’m wondering though what brands did you use? When i plugged it into mfp my macros were not quite the same. Mine ended up having more carbs and calories. I’m not sure what happened as I’m using low carb brands. I’d love to be able to make the one you did. Either way very good.

    1. It may also be so different because the Nutritional Info that pulls up is for the Vanilla Mug Cake NOT the Cinnamon Roll. My total Net Carbs (using 2% milk which upped my carb count) was 9. Cant wait to try this!

  18. Just made this…. Oh. My. Goodness! So good! I even accidentally over cooked mine and it was still yummy as!
    Can’t wait to have it again and to try your other ones ❤

  19. These are amazing…. so rich and flavorful…..and satisfying….
    I cut back a little on the sweetener…. they were just perfect for me….
    Thank you !

  20. Hi, this was really tasty and easy to make. I track my foods on an online tracker. I see your nutritional information lists this having 26g of protein. My protein powder only has 11. Should I list MY protein on the tracker? Also, I used maltodextrin/sucralose powder. Would the sugar content and carbs still be the same? Thank you!

  21. I just made this low carb cinnamon role cake! OMG! Words cannot describe the delight my tastebuds are experiencing right now! Thank you to whoever thought up this recipe.

  22. I only have unsweetned protein powder, do you think i could just up the vanilla to help it taste close to your recipe?

  23. I didn’t have vanilla protein powder and I’m vegan so I followed the notes to omit both items. The result was just a mushy, bubbly mess so those notes should probably be revised. 🙁

  24. What a nice stand-in for the real deal to help satiate a guilty craving! I only had vanilla chai protein powder at the moment, so I used that…and was on the last dregs of milk so used golden milk I whipped up yesterday to add to my daily coffee. Kept everything else the same. Not only was it a delicious twist, it came out a pretty color too! Thanks so much for the recipe!

  25. How awesome that you take the time to answer all these questions! I started to scroll thru to see if I could find my answer but there is just too many. So, does it have to be strictly coconut flour or can it be regular gluten free flour? I know what I’m having for breakfast!

      1. I don’t have anything to compare it to, but just made it with regular GF flours (I use Jules brand) and it is wonderful!! What a great!

  26. I made this tonight and it did not disappoint! I reduced the cooking time to 50 seconds for my microwave. Thanks for the recipe!

  27. Oh my gosh this is amazing. I used chocolate protein powder as it’s what I had. It tasted so close to the real thing! It filled the craving I had for years since the rest of my family has tube style ones and I’m gluten free. Thank you!

  28. Thanks for putting conventional oven instructions. Almost didn’t read recipe because I haven’t
    Had a microwave for 9 years and don’t believe anyone should be using them. Will try this using the new Sola sweetener.

  29. Looks Amazing – but where do I get vanilla protein powder? can you link one you recommend? Are we allowed to substitute it for something else?

  30. I’m looking at the nutritional info posted for it. Not sure how that number was ever achieved. Makes it hard to know true carbs.

  31. I will be trying this today! I just found your site on Pinterest. I was hoping you could tell me where you got that cute camel spoon!!! I want them!!

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