Skip to Content

Healthy Cinnamon Roll Mug Cake: A High Protein Cinnamon Roll Fix

I’m sure you’re not all that curious about how I run my blog or interested in taking a quick peek behind the curtain, but I’d like to share something I learned while creating this healthy cinnamon roll mug cake recipe. Since I typically batch my cooking and recipe development days, I’m in the kitchen for 8-10 hours straight. As you can imagine, that’s too much time in the kitchen and way too many dirty dishes. And by the end of the day, I want to wrap the kitchen in crime scene tape and order pizza.

What’s interesting, though, is that’s the same feeling I used to get after a long day of managing employees before I ran the blog full time. And I think it’s probably a common feeling that we all share from time to time. Coming home and cooking a healthy meal after a stressful day just isn’t on the menu for most of us.

This quick and easy healthy cinnamon roll mug cake delivers all the great cinnamon roll flavors and 35 grams of protein in less than 5 minutes. If you're looking for a healthy fix for cinnamon rolls, you'll love this recipe.

Which brings me to the point. I take pride in creating simple recipes that just about anyone can make without fail. Yet, I tried to get a little fancy with this recipe after seeing A Virtual Vegan’s cinnamon roll in a mug. In her recipe, you make dough and actually roll it up. I thought I’d use my chocolate chip dessert pizza dough recipe and create something similar.

But once I started, I simply thought it was too much work for a microwaveable treat. So I scrapped the idea and decided to go with a mug cake that could be mixed together in one bowl in a matter of minutes. The finished product tastes like a cinnamon roll, has great macros, and is super easy to make. And more importantly, it only adds one dirty dish to the pile.

This post contains affiliate links. As an Amazon Associate, I earn from qualified sales. Click here to read my full disclosure.

Healthy Cinnamon Roll Mug Cake Ingredients

At first glance, this recipe has more ingredients than my typical protein mug cake. Most of the ingredients, however, are add-ins like cinnamon, sweetener, baking powder, water, and repeat ingredients for the icing. So don’t be afraid of the slightly longer ingredient list.

The most noteworthy ingredient, or at least the most asked about, is the sweetener. You’ll notice the recipe calls for Swerve, which is a zero-calorie sugar replacement. After using stevia for as long as I can remember, I started experimenting with Swerve in my microwaveable double chocolate banana bread recipe. So far, I’ve found it works a bit better in baked recipes than stevia.

What is Swerve?

The short version is that Swerve is a sweetener that subs 1:1 for sugar and is made from erythritol and oligosaccharides (similar to the IMO syrup I used for the homemade quest bars). If you don’t have an issue with artificial sweeteners, I would highly suggest picking some of this up. The taste is definitely closer to sugar than stevia in my opinion.

One thing you’ll notice in this recipe is that I mention both a granular and powdered (or confectioners) Swerve. I’ll touch on this in the recipe notes, but I use the confectioners blend exclusively in most recipes since I rarely use more than a few tablespoons. If you’re wanting to try Swerve out for some of my microwaveable protein mug cakes or brownies and recipes like my ultimate protein frosting, I’d recommend going with the Swerve confectioners blend.

OR you can use any sweetener you want. I’m just here to report my findings in the kitchen. 🙂

One final note about Swerve: Each serving has zero calories but 4 grams of carbs, which may seem confusing in the final macros. This is due to the partial calories in artificial sweeteners, fibers, etc. My advice when it comes to these things is to pick one way or the other—whether you want to count them or not—and just stick to that consistently across the board. In small quantities, it’s insignificant in the grand scheme of things.

What About Protein Powder?

I use a whey concentrate or blend of whey and casein for all my protein desserts. I find that whey isolates and other ultra-filtered protein powders turn out tough and dry. If you have one of these types of protein, you may want to add a bit more fat or fat replacement. In the case of this healthy cinnamon roll mug cake, that could look like adding more of the light butter or even adding a bit of unsweetened apple sauce to keep the calories under control.

As for specific brand recommendations, I use Optimum Nutrition Gold Standard Whey or Dymatize 100% Whey almost exclusively. That said, there are plenty of great brands out there. I always like to point people towards my article on finding the best protein powder. It will show you how to analyze cost per serving, quality, and other factors to make sure you’re getting the biggest bang for your buck.

How to Make Your Own Healthy Powdered Sugar

If you have a granular sweetener and you’d like to make a powdered sugar like the Swerve confectioners, here’s a recipe from one of my protein donut recipes that I used for the glaze.

  • 1/2 scoop (16g) vanilla protein powder
  • 1/2 Tbsp (4g) corn starch
  • 1 Tbsp stevia or 0-cal sweetener
  • 2 Tbsp (30mL) unsweetened almond milk or low-cal liquid

To make the donut glaze, blend the dry ingredients for 30-60 seconds. You can hand mix, but I’ve found it doesn’t reach the same level of powdered sugar-ness. Once you’ve got your powdered sugar replacement, simply mix with your choice of milk and stir. Pour or spoon the glaze on top of the donuts and give them 1-2 minutes to set.

healthy cinnamon roll mug cake

Okay, that’s about all ya need to know. You’ll find the healthy cinnamon roll mug cake recipe below.

If you make this recipe, I’d love to see your creation. Grab a photo and tag me on Instagram @mason_woodruff or join the Facebook group and share it with everyone.

healthy cinnamon roll mug cake

Healthy Cinnamon Roll Mug Cake

Yield: 1 mug cake
Prep Time: 4 minutes
Cook Time: 1 minute
Total Time: 5 minutes

A high protein cinnamon roll fix that's ready in 5 minutes or less.


Cinnamon Roll Mug Cake


  • 1/3 scoop (10g) Protein Powder, vanilla
  • 1 tsp Swerve Confectioners
  • 1 Tbsp (15mL) Unsweetened Almond Milk, or your choice of liquid


  1. Mix the dry ingredients together in a mug or small bowl. (If you'd like completely clean sides, you can mix in a separate bowl and transfer to a mug or bowl sprayed with nonstick cooking spray.)
  2. Add the sticky sweetener, water, and butter to the dry ingredients. Stir well.
  3. Microwave for 60-70 seconds or until cooked in the center. Avoid overcooking, as the cake will get tough.
  4. While the cake is in the microwave, mix the icing's ingredients in a small bowl. Add this to the top of the cake once it's cooked. Enjoy!


  • Mug cake has 7 Smart Points
  • If you don't want to purchase both types of Swerve, I typically use the confectioners version exclusively. Since I rarely use more than a tablespoon at a time, they're relatively interchangeable. If you're going to make larger recipes where you may need an entire cup of sugar replacement, it's a good idea to stick to granular and powdered versions when called for.
  • If you need a powdered sugar replacement for the Swerve, check out the donut glaze for my Crunch Berries Protein Donuts.
Nutrition Information:
Yield: 1 Serving Size: 1 mug cake
Amount Per Serving: Calories: 280Total Fat: 8gUnsaturated Fat: 0gCarbohydrates: 24gProtein: 25g

Want more kinda healthy recipes?

Follow me on Pinterest to see all of my recipes organized in one place with photos!

More Protein Mug Cake Recipes You Might Like

If you like this healthy cinnamon roll mug cake and would like to check out my other microwaveable protein treats, here ya go:

  1. High Protein Banana Bread
  2. 100-Calorie Protein Brownie
  3. High Protein Birthday Mug Cake
  4. Apple Pie Mug Cake

one minute protein mug brownie recipe

This quick and easy healthy cinnamon roll mug cake delivers all the great cinnamon roll flavors and 35 grams of protein in less than 5 minutes. If you're looking for a healthy fix for cinnamon rolls, you'll love this recipe.
This quick and easy healthy cinnamon roll mug cake delivers all the great cinnamon roll flavors and 35 grams of protein in less than 5 minutes. If you're looking for a healthy fix for cinnamon rolls, you'll love this recipe.

Tori G

Wednesday 22nd of April 2020

I made this as a afternoon snack using PEScience vanilla protein and added a little scoop of vanilla ice cream on top. Amazing!!!! Will be making again for sure.

Maria W

Wednesday 15th of April 2020

I was meaning to make this forever before I finally got around to it and now I don't know what took me so long! Such an easy protein dessert and tastes delicious. Put a little extra cinnamon in the icing if you're a fan of cinnamon like I am! This will be a repeat recipe, for sure.


Wednesday 15th of April 2020

One of my favorite recipes using protein powder! I have not made the icing with protein powder and almond milk, just a couple teaspoons of swerve confectioners and a bit of water and it turns out great. You may have to play around with microwave times- mine is 1100 watt and I can’t cook it for longer than 60 secs without getting tough.

Kyra Cole

Friday 17th of January 2020

I’ve made a comment on here before so I think that just goes to show how good this recipe is. Not only that, but you can also swap out some of the flavors here and make different kinds of mug type cakes. Today I made a blueberry one (used a blueberry protein powder) and I want to make a chocolate one too! You just swap out the flavoring of the protein powder. I’ve been using Fat and Weird cookie butters as the icing and man, it’s delicious. This recipe is A+ and extremely versatile. If you don’t try it you are making an incredible mistake and disservice to yourself.


Wednesday 27th of November 2019

I made this for a snack five days a week for four weeks straight and only stopped because there other Mason recipes to try that also did not disappoint! There is a second cinnamon roll mug cake on his blog that uses Carbquik and Greek yogurt to make dough but this one is lower carb, higher protein and lower calories and I think it tastes better because it's moist and spongey like a cake and could never get the Carbquik + Greek yogurt combo to be anything but tough and dry (although that's probably user error).

Skip to Recipe