High-Protein Cinnamon Roll Mug Cake (Print version)

Single-serve microwave mug cake with cinnamon sugar swirl and creamy topping, packed with 20g protein.

# 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:

01 - In a microwave-safe mug of at least 10 fluid ounces, combine protein powder, oat flour, baking powder, cinnamon, sweetener, and salt. Mix thoroughly until no lumps remain.
02 - Add milk, egg white, and vanilla extract to the dry ingredients. Stir until a smooth, uniform batter forms with no streaks of dry ingredients.
03 - In a small bowl, combine melted butter, brown sugar, and cinnamon. Mix well to create a spreadable swirl mixture.
04 - Drop small spoonfuls of the cinnamon swirl mixture onto the batter surface. Using a toothpick or knife, gently drag through the batter in a swirling motion 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 yet retain slight moisture; avoid overcooking as this dries the cake.
06 - While the cake cools slightly, whisk together cream cheese, milk, powdered sweetener, and vanilla extract until the mixture reaches a smooth, spreadable consistency.
07 - Spread the cream cheese topping evenly over the warm mug cake. Serve immediately for optimal texture and temperature contrast.

# Cooking tips:

01 -
  • It genuinely tastes indulgent without the guilt, and comes together faster than your coffee brews.
  • The cream cheese frosting makes it feel fancy enough for a real treat, but it's high-protein enough to count as breakfast.
  • One mug, seven minutes, and you've got something warm and satisfying that actually keeps you full.
02 -
  • The difference between a perfect mug cake and a rubbery mistake is literally 15 seconds in the microwave, so don't walk away or get distracted.
  • Your cream cheese has to actually be soft before you try to mix it, or you'll end up with little chunks in your frosting instead of that smooth, creamy dream texture.
03 -
  • Cold cream cheese will crack and separate on the warm cake, so if you forget to soften it, microwave it for 10 seconds and stir it smooth before spreading.
  • Brown sugar is essential for the swirl because it has moisture that creates that fudgy layer; regular sugar doesn't swirl the same way.
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