High-Protein Cinnamon Roll (Printable)

A speedy, protein-packed cinnamon roll with a creamy topping, ready in minutes.

# Components:

→ 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 or coconut sugar
12 - 1/2 teaspoon ground cinnamon

→ Cream Cheese Topping

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

# Directions:

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 well blended.
02 - Add milk, egg white, and vanilla extract to the dry mixture. Stir continuously until a smooth batter forms with no lumps.
03 - In a small bowl, whisk together melted butter, brown sugar, and cinnamon until fully combined.
04 - Distribute spoonfuls of the cinnamon swirl mixture across the cake batter surface. Using a toothpick or knife, gently drag through the batter in decorative patterns to create marbling.
05 - Microwave on high power for 60 to 90 seconds until the cake is set but still moist in the center. Avoid overcooking to maintain moisture.
06 - While the cake cools, whisk together softened cream cheese, milk, powdered sweetener, and vanilla extract until completely smooth and creamy.
07 - Spread the cream cheese topping evenly over the warm mug cake. Serve immediately for optimal flavor and texture.

# Expert Advice:

01 -
  • It actually tastes like dessert but delivers the protein punch your muscles are begging for without any chalky aftertaste.
  • Seven minutes total means you can make this on your busiest mornings and still feel like you didn't skip breakfast.
  • The cream cheese swirl on top makes it feel indulgent while keeping you full through your toughest meetings.
02 -
  • Do not microwave longer than 90 seconds unless you enjoy eating rubber; the difference between perfect and overdone is literally 15 seconds, so watch it the first time you make it.
  • The egg white is not optional if you want it to actually be cake-like; I tried skipping it once because I was out and made a sad, dense protein pancake instead.
  • Use softened cream cheese, not cold straight from the fridge, or you'll be spreading chunks instead of frosting.
03 -
  • If your cream cheese topping splits or looks weird, add milk one drop at a time and beat again—it's way more forgiving than you'd think.
  • The first time you make this, write down exactly how long your microwave needed, because you'll end up making it dozens of times and will thank yourself for the note.
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