High-Protein Cinnamon Roll Mug Cake — 22g Protein, Under $2
A mug cake that actually tastes like what it is supposed to taste like is rare, and a cinnamon roll mug cake that delivers 22 grams of protein in under three minutes is rarer still. This version uses oat flour, Greek yogurt, egg, and cinnamon in a microwave-safe mug to produce something genuinely fluffy and warmly spiced, finished with a quick two-ingredient cream cheese drizzle that mimics the icing of a real cinnamon roll closely enough to be satisfying. It is the kind of dessert that costs under two dollars, takes three minutes, and solves the specific craving that strikes at ten pm on a Wednesday when you want something sweet and warm but do not want to bake. At 22 grams of protein, it also happens to make the macro math work out in your favour.
Ingredients
Method
- Blend the rolled oats in a blender or small food processor for 10–15 seconds until you have a rough oat flour.
- In a microwave-safe mug (at least 300ml capacity), combine the oat flour, egg, Greek yogurt, honey, baking powder, cinnamon, vanilla extract, and pinch of salt.
- Mix thoroughly with a fork until the batter is smooth and no dry flour remains at the bottom of the mug.
- If doing the cinnamon swirl, add an extra pinch of cinnamon on top and use a toothpick or fork to swirl it through the surface of the batter.
- Microwave on high for 60–75 seconds. The cake should be just set on top — it will firm up slightly as it cools. Start with 60 seconds and add 10 seconds at a time if needed.
- While the mug cake cooks, make the cream cheese drizzle: mix the cream cheese with milk and a drop of honey until smooth and pourable.
- Allow the mug cake to cool for 1 minute before drizzling the cream cheese mixture over the top.
- Serve immediately in the mug.
