High-Protein Cinnamon Roll Mug Cake (Print version)

Microwave-ready mug cake with cinnamon swirl, protein-packed batter, and creamy topping in under 10 minutes.

# Required ingredients:

→ Mug Cake

01 - 1 scoop vanilla protein powder
02 - 2 tablespoons oat flour
03 - 1/2 teaspoon baking powder
04 - 1/4 teaspoon ground cinnamon
05 - Pinch of salt
06 - 1 tablespoon granulated sweetener
07 - 1 large egg
08 - 3 tablespoons milk

→ Cinnamon Swirl

09 - 1/2 tablespoon unsalted butter, melted
10 - 1 tablespoon brown sugar
11 - 1/2 teaspoon ground cinnamon

→ Cream Cheese Topping

12 - 1 tablespoon light cream cheese, softened
13 - 1/2 tablespoon Greek yogurt
14 - 1/2 tablespoon powdered sweetener

# How to make it:

01 - In a microwave-safe mug, whisk together protein powder, oat flour, baking powder, cinnamon, salt, and granulated sweetener until evenly distributed.
02 - Add egg and milk to the mug. Mix thoroughly until a smooth batter forms with no dry pockets remaining.
03 - In a small bowl, combine melted butter, brown sugar, and cinnamon to create the swirl mixture.
04 - Pour the cinnamon swirl mixture in a spiral pattern over the mug cake batter. Gently swirl with a toothpick or fork to distribute.
05 - Microwave on high for 60 to 90 seconds until the cake is set and springs back when lightly touched. Timing may vary depending on microwave power.
06 - In another small bowl, mix cream cheese, Greek yogurt, and powdered sweetener until smooth and creamy.
07 - Spread or pipe the cream cheese topping over the warm mug cake. Serve immediately while still warm.

# Expert Advice:

01 -
  • It tastes like indulgence but actually keeps you full with 23g of protein, so no mid-morning energy crash.
  • Seriously, the whole thing is done before you finish getting ready, which means breakfast doesn't feel like a rushed compromise anymore.
02 -
  • Microwave times are genuinely unpredictable, so start checking at 60 seconds because overcooked protein cake turns rubbery and then there's no coming back from it.
  • Let the cream cheese soften completely before mixing or you'll end up with lumps that don't integrate into the topping, which I learned the way that teaches you best.
03 -
  • Softening your cream cheese in the microwave for five seconds makes it spread beautifully without lumps, which completely changed my topping game.
  • Make the cinnamon swirl mixture while your batter is sitting in the mug so you're not scrambling and everything stays warm when you actually cook it.
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