High-Protein Cinnamon Roll Mug Cake (Print Version)

Single-serve protein-packed mug cake with cinnamon swirl and cream cheese topping 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
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

# Steps to Follow:

01 - In a microwave-safe mug measuring at least 10 fluid ounces, combine 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 ingredient mixture. Stir continuously until a smooth, lump-free batter forms.
03 - In a small bowl, whisk together melted butter, brown sugar, and cinnamon until combined.
04 - Drop small spoonfuls of the cinnamon swirl mixture onto the cake batter surface. Using a toothpick or knife, gently drag through the batter to create a marbled swirl effect.
05 - Microwave on high power for 60 to 90 seconds until the cake is set. The center should appear cooked but retain slight moisture; avoid overcooking.
06 - While the cake cools briefly, beat together softened cream cheese, milk, powdered sweetener, and vanilla extract until smooth and spreadable.
07 - Spread the cream cheese topping over the warm mug cake and serve immediately for optimal flavor and texture.

# Additional Tips::

01 -
  • It takes less time than arguing with yourself about whether you really need dessert.
  • You get 20 grams of protein without feeling like you're choking down a fitness supplement.
  • The cinnamon swirl actually swirls, and that little toothpick moment feels oddly satisfying.
  • It's warm, gooey, and tastes like you tried way harder than you did.
02 -
  • Microwaves vary wildly, so start with 60 seconds and add time in 10 second bursts if needed.
  • The cake keeps cooking a bit after you take it out, so slightly underdone is better than overdone.
  • If your batter looks too thick, add a teaspoon more milk, it should pour slowly but not be stiff.
  • Make sure your mug is actually microwave safe and at least 10 ounces or the batter will overflow and make a mess.
03 -
  • Let the cake cool for 30 seconds before adding the topping so it doesn't melt into a puddle.
  • Make the cinnamon swirl mixture ahead and keep it in the fridge for up to a week, it saves time on busy mornings.
  • Use a wide, shallow mug rather than a tall, narrow one for more even cooking.
  • If you don't have oat flour, pulse regular oats in a blender for 20 seconds and you're set.
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