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healthier low carb cinnamon roll in a mug recipe

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.