High-Protein Cinnamon Roll Mug Cake (Printable)

Quick microwave mug cake with protein, cinnamon swirl, and cream cheese frosting.

# What You'll Need:

→ Mug Cake

01 - 1 scoop vanilla protein powder
02 - 2 tablespoons oat flour
03 - 1/2 teaspoon baking powder
04 - 1/4 teaspoon ground cinnamon
05 - Pinch of salt
06 - 1 tablespoon granulated sweetener
07 - 1 large egg
08 - 3 tablespoons milk

→ Cinnamon Swirl

09 - 1/2 tablespoon unsalted butter, melted
10 - 1 tablespoon brown sugar
11 - 1/2 teaspoon ground cinnamon

→ Cream Cheese Topping

12 - 1 tablespoon light cream cheese, softened
13 - 1/2 tablespoon Greek yogurt
14 - 1/2 tablespoon powdered sweetener

# How to Make It:

01 - In a microwave-safe mug, whisk together protein powder, oat flour, baking powder, cinnamon, salt, and granulated sweetener until evenly combined.
02 - Add egg and milk to the dry mixture. Whisk until smooth batter forms with no dry pockets remaining.
03 - In a small bowl, combine melted butter, brown sugar, and cinnamon for the swirl topping.
04 - Pour cinnamon swirl mixture in a spiral pattern over the mug cake batter. Gently swirl with a toothpick or fork to create marbled effect.
05 - Microwave on high for 60 to 90 seconds, or until cake is just set and springs back when lightly touched. Timing varies by microwave power.
06 - In a small bowl, mix softened cream cheese, Greek yogurt, and powdered sweetener until smooth and creamy.
07 - Spread or pipe cream cheese topping over warm mug cake. Serve immediately while cake is still warm.

# Expert Tips:

01 -
  • It tastes like dessert for breakfast but delivers 23 grams of protein, so you're not pretending it's healthy.
  • The entire thing happens in a microwave in under two minutes, which means no excuses on busy days.
  • That cream cheese swirl topping hits different when it melts into warm cake, creating this tangy sweetness that feels indulgent without the guilt.
02 -
  • Your microwave's power level matters more than the clock, so the first time you make this, watch it carefully through the window because underbaked feels wet and overbaked tastes rubbery.
  • If your protein powder is heavily flavored or gritty, it will be obvious in a small serving, so this recipe actually revealed to me that some of my cheaper powders weren't worth keeping around.
03 -
  • If your mug cake rises too much and spills over, your batter was too wet or your sweetener was too granulated, so next time use slightly less milk and blend sweetener into the wet mix first.
  • Softening cream cheese is the secret to a smooth topping without lumps, so pull it from the fridge 10 minutes before using it or briefly microwave it for 8 seconds and stir.
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