High-Protein Cinnamon Roll Mug Cake (Print version)

Warm, fluffy mug cake swirled with cinnamon sugar and topped with creamy frosting—20g protein per serving.

# Required ingredients:

→ 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
12 - 1/2 teaspoon ground cinnamon

→ Cream Cheese Topping

13 - 1.5 tablespoons light cream cheese, softened
14 - 1 teaspoon milk
15 - 1/2 tablespoon powdered sweetener
16 - 1/4 teaspoon vanilla extract

# How to make it:

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 mixture. Stir until a smooth, lump-free batter forms.
03 - In a small bowl, combine melted butter, brown sugar, and cinnamon, stirring until well incorporated.
04 - Drop spoonfuls of the cinnamon swirl mixture onto the batter surface. Using a toothpick or knife, gently drag through the batter in a swirling pattern to distribute the cinnamon mixture.
05 - Microwave on high power for 60 to 90 seconds until the cake sets with a cooked center that remains slightly moist. Avoid overcooking.
06 - While the cake cools briefly, beat together softened cream cheese, milk, powdered sweetener, and vanilla extract until smooth and spreadable.
07 - Spread the cream cheese topping over the warm mug cake and serve immediately.

# Expert Advice:

01 -
  • It tastes indulgent but actually delivers 20 grams of protein, which means you won't crash an hour later.
  • The whole thing exists for seven minutes, which is less time than scrolling social media and infinitely more satisfying.
  • That cream cheese topping is unexpectedly decadent—your brain doesn't realize you're being smart.
02 -
  • Overmicrowave this by even 15 seconds and it turns rubbery; start at 60 seconds and add time only if the very center still looks wet and raw, not just moist.
  • Room temperature cream cheese is non-negotiable—pulled straight from the fridge, it won't blend smoothly and you'll get lumpy topping on perfect cake.
  • The cinnamon swirl only works if you don't stir it too much; leave pockets of it undisturbed so you get bites that are pure cinnamon sugar bliss.
03 -
  • A mug with straight sides cooks more evenly than one that's wider at the top; the cake rises more predictably and less likely to overflow.
  • The cinnamon swirl is the difference between this tasting like protein cake and tasting like dessert you happen to have earned the macros for.
  • Cream cheese that's been sitting out for even five minutes spreads exponentially better than cold cream cheese, so pull it out when you start microwaving.
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