High-Protein Cinnamon Roll Mug Cake (Print Version)

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

# 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 at least 10 fluid ounces, combine vanilla protein powder, oat flour, baking powder, ground cinnamon, granulated sweetener, and salt. Mix thoroughly until well incorporated.
02 - Add milk, egg white, and vanilla extract to the dry ingredients. Stir continuously until a smooth batter forms with no lumps.
03 - In a small bowl, combine melted butter, brown sugar, and ground cinnamon. Mix until the sugar is fully incorporated.
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 remain slightly moist. Avoid overcooking.
06 - While the cake cools slightly, beat together softened cream cheese, milk, powdered sweetener, and vanilla extract until the mixture reaches a smooth, spreadable consistency.
07 - Spread the cream cheese topping over the warm mug cake and serve immediately while still warm.

# Additional Tips::

01 -
  • It's genuinely ready before your coffee finishes brewing, so no more excuses about not having time for breakfast or a treat.
  • You're getting almost 20 grams of protein in something that tastes like you're cheating, which changes everything about how satisfied you feel afterward.
  • There's a swirl of cinnamon sugar and a tangy cream cheese topping that makes this feel like a real pastry, not a protein hack.
  • A single mug means no cleanup regret, just pure indulgence followed by minimal dishes.
02 -
  • Microwave wattage is surprisingly important here, and every microwave is secretly different; if your cake comes out dense instead of fluffy, your microwave might just run hot, so try 45 seconds next time and check early.
  • The cream cheese topping only stays spreadable if the cake is still warm, so don't get distracted by your phone or you'll be smearing hardened cream cheese onto a cold cake like a barbarian.
  • Egg white is not negotiable—it's what keeps this from being a dense protein brick, so don't try to substitute it with just more milk or you'll regret every bite.
  • Your mug size actually matters because a mug that's too small will overflow spectacularly and turn your microwave into a disaster zone that takes days to fully clean.
03 -
  • If your protein powder tends toward grittiness, run the dry ingredients through a fine sieve before adding liquids and you'll never know there was an issue.
  • Don't skip softening the cream cheese—cold cream cheese won't mix smoothly and you'll end up with lumps that won't disappear no matter how much you stir, which is incredibly annoying.
  • The microwave trick that changed everything for me was putting a mug slightly smaller than my mixing mug inside, which somehow distributes heat more evenly and prevents those weird rubbery edges that sometimes happen.
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