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This cinnamon roll in a mug is the perfect single serving dessert recipe when you are craving a fluffy cinnamon roll.
Single serving desserts are truly in a group of their own.
They are perfect when you want something sweet but don’t want to whip up a full blown recipe for it.
As someone who loves cinnamon rolls (have you tried our vegan, gluten-free, keto, and 2-ingredient versions?), I had to make a version in a mug!
Table of Contents
Why you’ll love this cinnamon roll mug cake recipe
Now, this recipe is a little different from our cinnamon roll for one. There is no rolling of dough and no butter, but you’d never tell!
- Quick and easy. This mug cake takes minutes to prep and even less time to make.
- Single serving sweet treat. This is the kind of dessert you make when sharing is NOT an option!
- Secretly healthy. Unlike other mug cakes, this one is actually packed with protein, and fiber, and is lower in sugar. You’d never tell, though. The texture is moist and fluffy and
- Microwave or oven option. I like to use the microwave because it’s super fast, but this dessert can be baked in the oven too..or even the air fryer (have you tried our air fryer mug cake yet?).
Ingredients needed
- Vanilla protein powder. The base of this mug cake is actually packed with protein! Opt for casein or brown rice protein powder, as these bake best.
- Baking powder. Gives the mug cake some rise and fluffiness.
- Coconut flour. When mixed with the wet ingredients, coconut flour acts like a sponge and, in turn, yields a super cakey and fluffy cake.
- Cinnamon. What is a cinnamon roll-esque recipe without the cinnamon?
- Maple syrup. Adds sweetness and moisture.
- Egg. Room temperature.
- Vanilla extract.
- Sugar. I like brown sugar but white or coconut sugar works.
For the glaze
- Confectioners sugar.
- Water or milk.
How to make a cinnamon roll in a mug
- Make the batter. In a small bowl, mix together the dry ingredients, followed by the wet ingredients until combined. Transfer the batter to a small mug and top with the extra cinnamon and sugar to make a cinnamon swirl through it.
- Microwave. Place the mug in the microwave and microwave the mug cake for 60 seconds, or until just firm on top.
- Glaze and serve. Let the mug cake cool slightly. Stir together the powdered sugar with water then frost it over the top of the cinnamon roll.
Tips and tricks
- Use the Right Mug. Choose a mug that is at least twice the size of the batter, as the mug cake will expand and double in size.
- Mix the ingredients well. Some of the dry ingredients are prone to clumping. To ensure this doesn’t happen, ensure the batter is smooth.
- Adjust the liquid. If you find the batter to be too thick, add a little more milk.
- Microwave in intervals. Not all microwaves are created equal. Those that have a lower watt setting might need to be cooked longer. I recommend 20-second intervals until done.
- Customize the filling. While delicious as is, this mug cake can be elevated with mix-ins such as walnuts, pecans, or even chocolate chips.
- Add a cream cheese frosting. Swap out the glaze for a thick layer of cream cheese.
Storage instructions
Mug cakes are best enjoyed fresh, and this is no exception. If you can’t finish it in one go, cover it with saran wrap and refrigerate it for up to two days. When ready to enjoy, at a splash of milk and microwave for 20 seconds.
Recommended tools to make this recipe
- Mixing bowls. To make the cake batter.
- Spatula. To mix everything together.
- Microwave safe mug. My go-to mug which yields the most perfect mug cake.
More mug cake recipes to try
Frequently asked questions
Yes, this mug cake can be baked instead of microwaved. Simply bake it in the oven at 180C/350F for 8-10 minutes, or until firm on top.
Yes, to make this recipe eggless, swap out the eggs for a prepared flax egg or any other egg substitute.
Cooking times can vary depending on the wattage of your microwave. Typically, they cook in about 60 seconds. Start with shorter intervals (around 30 seconds) and continue microwaving in 10-15 second increments until the dough is fully cooked.
Cinnamon Roll In A Mug
Video
Ingredients
- 1 scoop vanilla protein powder 32-34 grams
- 1/2 teaspoon baking powder
- 1 tablespoon coconut flour
- 1/2 teaspoon cinnamon
- 1 teaspoon maple syrup
- 1 large egg
- 1/4 cup milk
- 1/4 teaspoon vanilla extract
- 1 teaspoon brown sugar
- 1/2 teaspoon cinnamon
For the glaze
- 2 teaspoons confectioners sugar melted
- 1 teaspoon milk
- 1 pinch cinnamon
Instructions
- Grease a microwave safe bowl with cooking spray. In a small bowl, add the protein powder, baking powder, coconut flour, cinnamon, and mix well.
- In a small bowl, add the protein powder, baking powder, coconut flour and cinnamon, and mix well. Add the maple syrup, egg, milk, and vanilla extrac. If the batter is too crumbly, continue adding milk of choice until a very thick batter is formed.
- Transfer the mixture to a microwave safe mug and sprinkle the brown sugar and extra cinnamon and swirl over the top.
- Microwave for 60 seconds, or until just cooked in the centre. Top with glaze and enjoy!
Amazingly yummy! Always looking for sugar free carb free treats to keep my weight down and still enjoy sweets and desserts (as much as possible!!). I used Splenda syrup only (no real sugar)maple extract instead of maple syrup and I added a bit of clove powder for a kick. So delicious.
I was craving cake, and this mug cake had everything that kept me satisfied and happy.
So good! Did an even easier/ lazy sub for the frosting. Dab of cream cheese smeared on top with cinnamon. Delish!
Hello! I just came across this recipe and want to try it! Question: can you make several in the oven at one time to have them for the week? If so, how?
I haven’t tried but you can experiment and see!
Why are your “mug cakes” listed as vegan when they use whey or cassein protein powders? Those come from a cow and are dairy. Confused.
No those are recommendations if you don’t have brown rice protein powder.
Texture is a little different but definitely great flavor!!
hi! love this recipe! which protein powder did you use? looking forward and thank you!
Optimum casein = my go-to!
FIVE Stars from me. Loving your site; this is another great recipe that feeds my sweet tooth! Are you SURE about the calorie count??? 🙂 … thank you!!
Hi, thanks for sharing so many tasty and healthy recipes! I saw that some other people subbed something for the flour, and I wanted to ask if something like arrowroot starch might work. I don’t have any coconut flour. (I’m not actually keto – i was just craving cinnamon rolls and searched for a healthy, fast recipe. ^^)
I haven’t tried sorry!
Hello, this recipe sounds good. All I have is pristine whey protein powder. Can that be used?
I haven’t tried but feel free to experiment and see!
OMG this is amazing! I love this recipe SO MUCH!!!
Could you use hemp protein powder?
I’ve only tried this recipe as written- Feel free to experiment and see 🙂
How much fiber is in this recipe?
About 5 grams.
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!!
Hi! I stole it from my mum haha! She got it from a market in Iran 🙂
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.
Sooooo… what’s up with the nutritional info, expressly, the fiber???
Nutritional information is being slowly updated in the coming months, feel free to use myfitnesspal to calculate it in the meantime!
Good recipe. I made the recipe twice without the protein powder and used more almond milk instead of the egg and both times turned out perfect. The third time I decided to try the flax egg mix..big mistake.. it came out like pudding and in spite of adding more flour and baking powder didn’t correct… So lesson learned..no flax egg and more almond milk.
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?
Hi! sure, I use the ones mentioned here- thebigmansworld.com/shop 🙂 Enjoy!
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.
It’s personal preference, enjoy 🙂
This was really good! I’m so curious to try out your other mug cake recipes!
I didn’t have any protein powder so I subbed a T of Oat Fiber as an experiment and it came out light and fluffy and very delicious! Without the cinnamon, it makes a great base to add lots of other flavors, which I will certainly be trying!
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!
You are so welcome!
Tried this this morning since I’m sick of eggs for breakfast. Haha! Amazing flavor. I didn’t have Camilla protein powder so just used unflavored and adjusted to taste. I did learn the hard way this didn’t fit in my ramekin; it overflowed in the microwave. Lesson learned and it still tastes great. Thanks!
I made this tonight and it did not disappoint! I reduced the cooking time to 50 seconds for my microwave. Thanks for the recipe!
You are so welcome, Brandi!
I didn’t have protein powder on hand so I doubled coconut flour and added a little more sweetener. It was yummy.
Can I sub coconut flour for almond flour?
Not for this recipe!
This is really good… I’ve made this twice and the second time I added a pinch a salt, maybe 1/8 tsp, a definite improvement. Thanks for a great recipe!!!
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!
I haven’t tried- You can experiment and see 🙂
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!
OK, it’s official, you’re my new hero. Love the Cinnamon Roll, made it in just a few minutes and OH so tasty. I didn’t have coconut butter so I used cream cheese with a touch of sucralose and almond milk and just spread it over the cake when done. Amazing!! Thanks for the recipe!
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!
😀 You are so welcome, Kristen!
Just had this for breakfast, and it was lovely! I subbed water for milk since I didn’t have alternative milk on hand, and didn’t bother with the icing. I did microwave for 90 seconds since it didn’t seem set at 60 seconds. Can’t wait to try other recipes! I love that you also have a sweet tooth, and are realistic about balancing sweets with healthier eating.
What size ramekin is used for these mug cakes?
a 6 inch one, but a bigger one would be best to ensure it doesn’t overflow!
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. 🙁
Jillian, with all due respect, it only says leave out the eggs, not the protein powder. The protein powder is necessary for this recipe!
Can i substitute vanilla protein for cappuccino protein ? , thank you.
I don’t see why not!
This recipe looks like it has some typos-cinnamon is listed twice, as is granulated sweetener
Not a typo at all 🙂 It’s needed, as per the instructions. Enjoy!
Hello, I just tried your cinnamon mug cake and I love it, thank you! Do you happen to know how many carbs are in it?
Kay
I don’t, but feel free to calculate it using an online calculator 🙂
I just made this, and it was so good! Great recipe. Do you happen to have the nutritional info for it?
Thanks, Katie! For sure, check out myfitnesspal 🙂
I only have unsweetned protein powder, do you think i could just up the vanilla to help it taste close to your recipe?
Absolutely 🙂
What quantity does T represent for the coconut flour and sweetener? Thanks
Hi Vikki! It stands for tablespoon- It’s 15 mls 🙂
Looks and sounds wonderful! I’m new to LC and your blog. Do you happen to have nutrition info available?
Hi Sara! Welcome! It depends on what protein powder you use, so best to double check using an online calculator 🙂
When you say “protein powder” do you mean as in “protein shake powder” or is that different?
Hi Nicole 🙂 Protein shake powder should be the same as protein powder, unless it’s an actual meal replacement shake 🙂
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.
🙂 Thanks so much, Cheryl!
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!
Hi there, you should do it to fit your own protein powder you have on hand 🙂 Different brands provide different macronutrients 🙂
I used Isopure Zero Carb Cookies and Cream protein powder. Nirvana! Great recipe!
Thank you! 🙂
What are sweeteners of your choice? If I want it to be keto what would I use?
I love using monk fruit sweetener- It’s similar to stevia 🙂 Enjoy!
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 !
You are SO welcome, Carol 🙂
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 ❤
😀 Thanks so much, Rachel- Glad to hear you enjoyed it!
What can you substitute for the coconut flour. My husband is highly allergic to coconut.
Hi there! I haven’t tried this recipe replacing coconut flour- You could try another mug cake recipe I have which omits it, like this one- https://thebigmansworld.com/2016/12/21/healthy-3-ingredient-1-minute-flourless-brownie/
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.
Hi Jaimee! I use the three protein powders included in the post 🙂
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!
True! Enjoy! 🙂
Just made this in the microwave. It was delicious. Thank you very much.
You are so welcome, Terri- Thanks so much for trying it out!
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
Hi Michele! It is tablespoons, but some coconut flours differ (along with protein powder) so you may like to add a little more 🙂
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.
That is absolutely correct- Thanks, Judith!
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! ?❄⛄☃?
Hi Christine! 🙂 I use a monk fruit sweetener, which is similar to stevia. I haven’t tried it with honey- It should work, but you’d need to adjust the liquids 🙂
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.
Hi Yolanda! Thank you so much for your feedback- Glad you enjoyed it 🙂
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!
You are SO welcome, and you get bonus points because you ate it Gollum style 😀
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!
😀 you are so welcome, Jess- Love the addition of nut butter 🙂
I love the gold spoon you have in your fabulous looking mug cake. What kind of critter is that on the top?
Hi Donna! Haha, I’m not sure sorry- I think it’s just the Persian design?
Where do you get coconut butter?!? Where is it found in a store?
Hi Donna! Most health food stores stock it, also supermarkets are now selling it too- If not, feel free to drizzle some full fat coconut cream mixed with a dash of sweetener 🙂
Hi, I’m probably THE only one who is confused what the ‘T’ in your recipe means, but is it Table spoon? I NEED to make them this weekend 🙂 thank you x
Hi Juste! It stands for tablespoon (15 mls)- Sorry for the confusion!
Looks great! Do know how many net carbs are in one serving? Thank you for sharing!
Hi Darla! Absolutely, if you add in your own protein powder you use into a calorie calculator, it will provide it for you 🙂 Enjoy!
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!
Hi Michelle! Ohhh I love using Lakanto- It works just as ell as erythritol! You certainly can save whatever you don’t finish, I’d recommend drizzling some dairy free milk over it if it’s too firm and warm up.
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.
Thanks so much for your kind words, Holly! I think it really does depend on the protein powder VS the actual protein powder and egg white combination- SO much trial and error haha! 🙂
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!
Hiya, just discovered your website through Pinterest. Good stuff!
Welcome, Emem!
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 😀
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 🙂
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 🙂
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!
Be sure to replace your old baking powder often. I finally figured that out after a few failed attempts at various recipes.
Kathy
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! 🙂
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!
tested oven option…? but what temperature? 350F?
Hi Monika, it’s in the instructions! 🙂
Haha, I love cinnamon rolls too! This looks SO good – I’ll be making it for dessert tonight…?
Please do! 🙂
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!
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 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!
Cinnamon rolls are my jam (okay, anything with cinnamon. AKA any food). YUM.
😀 Thank you! Hope you enjoy it!
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! 🙂