High Protein Cinnamon Roll Mug Cake (Printable)

Single-serve protein-packed mug cake with cinnamon swirl and cream cheese frosting ready in 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 (erythritol or sugar)
06 - Pinch of salt
07 - 3 tablespoons milk (dairy or plant-based)
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

# How To:

01 - In a microwave-safe mug of at least 10 fluid ounces, combine the protein powder, oat flour, baking powder, cinnamon, sweetener, and salt. Mix thoroughly until well incorporated.
02 - Add milk, egg white, and vanilla extract to the dry ingredients. Stir until a smooth, lump-free batter forms.
03 - In a small bowl, combine melted butter, brown sugar, and cinnamon for the swirl mixture.
04 - Drop spoonfuls of the cinnamon swirl mixture onto the cake batter. Using a toothpick or knife, gently swirl through the batter to create a marbled effect.
05 - Microwave on high power for 60 to 90 seconds, until the cake is just set. The center should appear cooked but still moist; avoid overcooking.
06 - While the cake cools slightly, beat together the cream cheese, milk, powdered sweetener, and vanilla until smooth and spreadable.
07 - Spread the cream cheese topping over the warm mug cake and serve immediately.

# Expert Tips:

01 -
  • You get actual cinnamon roll vibes in under seven minutes, which means less thinking and more enjoying on busy mornings.
  • Twenty grams of protein keeps you satisfied way longer than regular cake ever could, without that chalky protein powder aftertaste.
  • It's genuinely impossible to mess up a mug cake, so even on days when your brain isn't working yet, this comes out soft and delicious.
02 -
  • Overcooking by even twenty seconds turns this from tender cake into rubber, so watch it like a hawk and don't get distracted—I learned this when I answered a text message and came back to disappointment.
  • The egg white has to be fresh and room temperature or the batter gets weird and doesn't bind properly, which seems picky but actually matters here in ways it doesn't for other recipes.
  • The cream cheese topping needs to go on the warm cake or it won't spread, but if the cake is too hot it'll slide off, so wait like one full minute—that middle ground is key.
03 -
  • Let the egg white sit out for five minutes before you use it—room temperature eggs mix smoother and create a better texture, which sounds fussy but genuinely makes a difference.
  • If you hate the taste of whatever protein powder you're using in smoothies, try it in this recipe first, because the cinnamon and brown sugar mask a surprising amount of protein powder weirdness.
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