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!
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.
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.
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!
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.
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.
Cinnamon Roll In A Mug
- 1 scoop vanilla protein powder 32-34 grams
- 1/2 teaspoon baking powder
- 1 tablespoon coconut flour
- 1/2 teaspoon cinnamon
- 1 tablespoon granulated sweetener of choice*
- 1 large egg OR 1/4 cup liquid egg whites see notes for Vegan option
- 1/4 cup milk of choice I used unsweetened almond
- 1/4 teaspoon vanilla extract
- 1 teaspoon granulated sweetener of choice
- 1/2 teaspoon cinnamon
For the glaze
- 1 tablespoon coconut butter melted
- 1/2 teaspoon milk of choice
- pinch cinnamon
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.
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.
Disclosure: This post may contain affiliate links. I may earn a small commission for my endorsement, recommendation, testimonial, and/or link to any products or services from this website.
I love how simple this looks so I’ll have to give it a try especially since the ingredients are sitting happily in my pantry. I love cinnamon and cinnamon rolls but making them can definitely be a project!
Totally, it’s my mum’s excuse to not make them- But, she did this weekend 😀
What i can replese of i don’t want to use protein powder?
Hi Sabina, the protein powder is necessary for this recipe. You could try subbing it with oat flour, but I can’t vouch for the end result 🙂
Do you mean oat fiber?
Nope, oat flour! 🙂
Cinnamon rolls are my jam (okay, anything with cinnamon. AKA any food). YUM.
😀 Thank you! Hope you enjoy it!
I love how easy and quickly this comes together, and you added a touch of coconut flour. 🙂 Cinnamon is one of my favorite spices.
🙂 Me too, I love the Saigon version from Costco!
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!
You are SO welcome, Jessica- Thanks for your kind words and hope you enjoy more recipes!
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!
Haha, right? I once put cinnamon on her oatmeal and she refused to eat it!
Haha, I love cinnamon rolls too! This looks SO good – I’ll be making it for dessert tonight…?
Please do! 🙂
tested oven option…? but what temperature? 350F?
Hi Monika, it’s in the instructions! 🙂
Love this easy coconut flour mug cake– I have made cinnamon rolls (although a long time ago!), but I have NEVER made a mug cake 🙂 Bad healthy food blogger!
Hope you try this out, it’s a winner!
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!!
🙂 You are so welcome, Maria! 🙂
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 🙂
Hi Jessica- I don’t see why not- Meal shakes often have protein powder in them so let me know how it turns out 🙂
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!
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!
Hi Victoria! I do think it would be- I’d recommend you try my vanilla mug cake recipe which uses no protein powder 🙂
Hi!!, can I replace coconut flour for oatmeal? thankss!!
Hi Daniela! Absolutely- I’d increase it to at least 2 tablespoons and watch the milk of choice- You’ll find you’ll need a little less!
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?
Hi Holly! You could use slightly melted cream cheese with a dash of sweetener of choice 🙂
This is so good! I have had it for breakfast three times this week. I would proudly serve this as a desert for company!
Thanks SO much for your kind words, Anne- Glad to hear it has been a hit!
It looks absolutely delish…and, where did you get the spoon??? It’s adorable. Cherie
Hahaha thanks, Cherie- I stole it from my mum 😀
Hiya, just discovered your website through Pinterest. Good stuff!