Cinnamon Roll in a Mug

Cinnamon Roll in a Mug

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Today we’re looking at a cinnamon roll in a mug that’s lower carb, lower calorie, and a hulk of a cinnamon roll. It’s a simple recipe, with just two ingredients in the dough and a few more for the cinnamon sugar spread. And all that is underneath a sugar free glaze that gives this cinnamon roll in a mug that authentic, freshly baked cinnamon roll feel. 

This GIANT cinnamon roll in a mug is going to blow your mind! It uses a 2-ingredient dough and 3-ingredient cinnamon sugar spread to create a simple, lower carb, lower calorie cinnamon roll fix.

Cinnamon Roll in a Mug Ingredients

This recipe has a short ingredient list, with the cinnamon roll dough itself having just two ingredients—Carbquick (or Bisquick) and Greek yogurt. 

If you’re unfamiliar with Carbquick, it’s a lower carb biscuit and pancake mix similar to Bisquick. I’ve used it in recipes like my microwavable bacon egg and cheese biscuits and low carb biscuit donuts recipes. You may be able to find Carbquick in stores, but I order mine on Amazon. 

Beyond the Carbquick, you’ll need a bit of light butter, cinnamon, and a calorie free sweetener. I use Land O’ Lakes light butter with canola oil in most of my recipes, but other products like I can’t believe it’s not butter work as well. 

I’ve included notes in the recipe card below for using alternatives like Bisquick and even protein pancakes mix like Kodiak Cakes or Birch Benders.

The Sugar Free Glaze

The recipe calls for Swerve Confectioners which is a calorie free powdered sugar substitute and one of my all time favorite products. Swerve products use erythritol and natural oligosaccharides and taste amazing. I always like to say, I’m not affiliated with the company, I just love the products! 

If you don’t have any swerve on hand, you could use a lower calorie cream cheese frosting or even a Greek yogurt based icing. Check out my chocolate cinnamon rolls recipe for a cream cheese frosting or my birthday cake protein cupcakes recipe for a Greek yogurt icing. 

birthday cake protein cupcakes unwrapped

You could also try blending a bit of granular sweetener with corn starch or another thickener like arrowroot powder, xanthan gum, or even protein powder to create a faux powdered sugar. 

How to Make This Cinnamon Roll in a Mug

While this cinnamon roll in a mug recipe is a few more steps than my typical mug cake, it’s easier than you might think. All you’ll need to do is mix the Carbquick or Bisquick with Greek yogurt to form a dough, roll or press the dough flat, and spread a cinnamon sugar mixture on top. 

the first few steps of making a cinnamon roll in a mug from rolling the dough and spread cinnamon sugar butter

Then it’s as easy as rolling, cutting, and microwaving. As you can see, the dough forms two cinnamon rolls so you can easily share or have a giant cinnamon roll for yourself. 

the final steps of making a cinnamon roll in a mug like rolling, cutting, and microwaving

One final tip I have on the process of making your cinnamon roll in a mug would be rolling the finished roll in a little extra cinnamon and sugar for the classic cinnamon roll exterior like you see below. 

healthier low carb cinnamon roll in a mug recipe

You can also add an extra teaspoon of butter to the dish you mixed the butter, cinnamon, and sweetener in and drizzle the rest over the outside after adding to the mug. 

Let’s Get Rollin’

Okay, you should be good to go. You’ll find the full recipe below. If you make a cinnamon roll in a mug, snap a pic and let me know what you think. Feel free to tag me on Instagram or join my free Facebook group and share it with the crew.

healthier low carb cinnamon roll in a mug recipe
4.28 from 43 votes

Cinnamon Roll in a Mug

A GIANT cinnamon roll made with a spin on 2-ingredient dough and a 3-ingredient cinnamon sugar spread. It's perfect for a quick breakfast for two (or one big appetite).

Course Breakfast
Cuisine American
Keyword cinnamon roll
Prep Time 8 minutes
Cook Time 2 minutes
Total Time 10 minutes
Servings 1 serving
Calories 297 kcal
Author Mason Woodruff


Cinnamon Roll

  • 2/3 C (66g) Carbquick Baking Mix or Bisquick
  • 6 Tbsp (85g) Fat Free Greek Yogurt vanilla
  • 1 Tbsp (14g) Light Butter I used Land O' Lakes with canola
  • 1 Tbsp Ground Cinnamon
  • 1 Tbsp Swerve or a granulated sugar substitute that subs 1:1

Sugar Free Glaze


  1. Mix the Carbquick and Greek yogurt together in a bowl, stirring until you can form one ball of dough.

    cinnamon roll dough ball in a bowl
  2. Use your hands to press the dough as flat as possible. 

    cinnamon roll in a mug dough pressed flat
  3. For best results, use a rolling pin or the backside of a rubber spatula to get the dough as thin as possible. 

    cinnamon roll in a mug dough rolled flat
  4. Microwave the butter for 5-10 seconds until melted before stirring in the cinnamon and sweetener. Spread the mixture over the center of the dough. 

    cinnamon sugar butter spread over the cinnamon roll dough
  5. Roll the cinnamon roll dough lengthwise before cutting the roll in half. (If you rolled your dough in a long thin rectangle, you may not need to cut the dough.)

    cinnamon roll in a mug dough cut in half before microwaving
  6. Place the rolls in a small mug, cut side up. (If you'd like to coat the outside of the cinnamon roll, you can roll them in more cinnamon/sweetener or gently rub any remaining cinnamon sugar spread on the outside before microwaving.)

    two cinnamon rolls in a mug before microwaving
  7. Microwave for 90-120 seconds or until the cinnamon rolls are cooked in the center. 

    two cinnamon rolls in a mug before microwaving
  8. While the cinnamon rolls cook, mix the powdered sugar substitute with water and stir until smooth. Add the glaze to the cinnamon rolls when they're done cooking. 

Recipe Notes

  • The entire recipe has 7 Smart Points.
  • This is a giant cinnamon roll. So you may want to share or simply cut the recipe in half for a smaller cinnamon roll.
  • Using Bisquick instead of Carbquick? Use 1/2 cup (60g) Bisquick and 1/4 C (56g) Greek yogurt. The dough will be a bit thinner so you may want to roll it on parchment paper so it's easier to roll.
    • I've also seen readers use protein pancakes mix like Kodiak Cakes. I can't confirm the amounts, but readers have said swapping the Carbquick gram for gram for Kodiak Cakes worked well. 
  • While something like Swerve Confectioners is calorie free, it has carbs on the label. So if you add the 2 tablespoons as a glaze, the macros are 297 calories, 19g of protein, 59g of carbs (35g net carbs), and 21g of fat. 
Nutrition Facts
Cinnamon Roll in a Mug
Amount Per Serving (1 cinnamon roll)
Calories 297 Calories from Fat 189
% Daily Value*
Fat 21g32%
Carbohydrates 35g12%
Protein 19g38%
* Percent Daily Values are based on a 2000 calorie diet.

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13 thoughts on “Cinnamon Roll in a Mug”

  • 5 stars
    Cinnamon Role in a mug?! Mind Blown. This recipe was super tasty! I don’t leave reviews very often, but this recipe is a staple for a quick dessert.

  • 5 stars
    I’m a college student living in a dorm and tracking macros and these cinnamon rolls are my favorite thing to make !! I use Bisquick and steal zero calorie sweetener packets and butter packets from the dining hall to fit my tight college budget. I have also added orange zest and replaced the water in the icing with orange juice to make orange cinnamon rolls similar to the other ones Mason has posted. I would highly recommend any college student making these cinnamon rolls in their microwave they are amazing, I even have my roommates hooked on them now too!!

  • 5 stars
    Made this with Bisquick and used the greek yogurt frosting. You could totally eat this without the frosting too. If you are making two halves instead of one big one it seems to take less time in the microwave, so watch out for that.

  • 5 stars
    I am a cinnamon roll SNOB – the ooey gooey ones from my local bakery are my favorite. But the macros on them sure are NOT my favorite haha. And this absolutely hits the spot!! I promise if you have sweet treat cravings on the daily like me, this will do the trick. Plus it’s huge! I’m all for extra large desserts because the more the better in my opinion.

  • 5 stars
    Made this with Kodiak Cakes mix instead of Carbquick and it turned out really well! I would recommend making a little low fat cream cheese frosting instead of the swerve glaze as I felt like it would be better with a little more moist topping! will try again with cream cheese icing 🙂

  • 5 stars
    Basically sex in a mug, I kid you not. I have a sweet tooth real bad, one of the reasons that drove me to join WW. This is a fantastic recipe for when I’m craving something sweet and need to stay within my daily points

  • 5 stars
    10/10! I actually cut the dough in half, but kept the rest the same. I prefer a greater filling:dough ratio and this worked great for me. It’s also so easy to make! I am a big cinnamon roll fan but my husband isn’t so this this the perfect compromise

  • 3 stars
    Subbing for Celiac

    Ok so this one did not pan out, but it has nothing to do with the actual recipe. It has to do with the fact that there is no such thing as a gluten free alternative for carb quick. If you have celiac you know how hard it is to make GF cinnamon rolls. I make them once a year near Christmas time – its time consuming and takes FOREVER and they never ever rise properly. So it was an amazing thought that I could have one quickly in a mug! I figured GF bisquick would work fine, but molecularly there must be something about the gluten free version that just didn’t work out for me. If anyone has trouble shooting ideas, definitely share them! But if you have celiac, this one might not be the best. Theres a million other delicious dessert recipes on here that DO sub for Celiac’s though!

  • 5 stars
    I didn’t even know Carbquick existed before this recipe! Total game changer. I first made this in a mug and it was so delicious but quite time consuming for 1 serving. I decided to try and make them in “bulk” in the oven. I multiplied the recipe by 4 which made a LARGE roll, then cut them into 8 individual rolls. I baked them at 400 for 12min and they came out PERFECT. My kids and husband loved them. They even kept well in the fridge for a few days and reheated great in the microwave too.

  • 5 stars
    This is one my absolute favorite recipes to make! I am a cinnamon roll addict and this is a great, healthier alternative. I’ve tried it using bisquick and kodiak cake pancake mix. Both taste great, but with kodiak cake mix, the roll tends to be on the drier side. If you want a fluffier and moist (sorry for the use of this word, I know we all hate it) roll, I would suggest using bisquick. Love having this as a dessert at the end of the night or for breakfast if I’m in the mood for something sweet in the morning with an oat milk chai tea latte.

  • 5 stars
    This roll is everything a flexible dieter could ask for! Easy and simple to make, macro-friendly, and still able to satisfy your sweet tooth! I topped mine with sugar free maple syrup (which everyone should use IMHO, the calories AND carbs are wasted on full-sugar syrups!). i also got a little fancy with some PEScience protein icing (powder and a little water). I am so grateful Mason comes up with healthy recipes that are free for us to use and love! This one is a hit.

  • This was tasty but I would lessen the cinnamon. It was a little powerful. I didn’t make it as a roll because the dough was very sticky. I just threw it in a tiny baking dish and in the microwave for 1 Minute. It cured my cinnamon roll craving! Thank you

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