High Protein Cinnamon Roll Mug Cake (Printable)

Protein-packed mug cake with cinnamon 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
12 - 1/2 teaspoon ground cinnamon

→ Cream Cheese Topping

13 - 1.5 tablespoons light cream cheese, softened
14 - 1 teaspoon milk
15 - 1/2 tablespoon powdered sweetener
16 - 1/4 teaspoon vanilla extract

# How to Make It:

01 - In a microwave-safe mug of at least 10 ounces, combine the vanilla protein powder, oat flour, baking powder, cinnamon, granulated sweetener, and salt. Mix thoroughly until no lumps remain.
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 the melted butter, brown sugar, and ground cinnamon until well combined.
04 - Drop small spoonfuls of the cinnamon swirl mixture onto the cake batter surface. Using a toothpick or small knife, gently swirl the mixture through the batter in decorative patterns.
05 - Microwave the mug on high power for 60 to 90 seconds. The cake is done when the center appears cooked but retains slight moisture. Avoid overcooking.
06 - While the cake cools briefly, combine the softened cream cheese, milk, powdered sweetener, and vanilla extract in a bowl. Beat until completely smooth and spreadable.
07 - Spread the cream cheese topping generously over the warm mug cake. Serve immediately for optimal texture and flavor.

# Expert Tips:

01 -
  • It's genuinely fast—faster than waiting for toast to pop up—and tastes like dessert for breakfast without the guilt.
  • Twenty grams of protein means you stay full longer, which beats the 10 a.m. hunger crash from typical mug cakes.
  • The cream cheese topping transforms it from healthy snack into something that feels like a real treat.
02 -
  • Overcooking by just 10 seconds turns this fluffy cake into a dense, rubbery situation, so set a timer and watch it the first time you make it.
  • The egg white is doing heavy lifting here—room temperature eggs incorporate better and create a lighter crumb than cold ones straight from the fridge.
  • If your cream cheese is cold, the mixture will be lumpy no matter how hard you stir; 30 seconds in the microwave softens it without melting it.
03 -
  • Keep a bowl with your dry ingredients pre-measured in the fridge so 5 a.m. you only has to add wet ingredients and microwave—it's the difference between making this and skipping breakfast.
  • If your microwave has hot spots, rotating the mug halfway through cooking prevents the edges from setting while the center stays raw.
Go Back