Cinnamon Roll Mug Cake

Name: Cinnamon Roll Mug Cake
Prep time: 5 min
Cook time: 1 min
Total time: 6 min
Ingredients: 3 tbsp oat flour; ½ tsp baking powder; ½ tsp cinnamon; 1 pinch salt; 1 tbsp Greek yogurt; 1 egg white; 1 tbsp milk (almond, oat, or dairy); ½ tsp vanilla extract; 1 tsp maple syrup (or sweetener of choice); ½ tsp cinnamon; ¼ tsp butter (melted, or coconut oil); ½ tsp maple syrup; 1 tbsp Greek yogurt; ¼ tsp vanilla extract

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This Cinnamon Roll Mug Cake is a warm, comforting, and healthy dessert made with oat flour, Greek yogurt, and a touch of maple syrup. Ready in under 2 minutes, it’s a perfect diabetes-friendly, high-protein, and gluten-free single-serve treat for any time you need a quick sweet fix.

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Preparation Level 30 Minutes or Less, Quick & Easy

Servings 1

Preparation 5

Cook 1

Total 6

Why Diabetes Friendly?

Low Added Sugar: Sweetened with just 1 tsp maple syrup (or sugar-free sweetener), keeping sugar content low.
High Protein: Egg white and Greek yogurt provide protein that helps balance blood sugar.
Oat Flour Base: Oats are a whole grain with fibre that helps slow carbohydrate absorption.
Portion Controlled: Single-serve format prevents overeating and supports mindful snacking.
Healthy Fats & No Refined Carbs: Contains small amounts of healthy fats and avoids white flour or processed sugars.

Equipment

▢
Microwave-safe mug
▢
Small mixing bowl

Ingredients

Cinnamon swirl:

▢ cinnamon ½ tsp
▢ butter (melted, or coconut oil) ¼ tsp
▢ maple syrup ½ tsp

Optional glaze:

▢ Greek yogurt 1 tbsp
▢ vanilla extract ¼ tsp

Cooking Tips

Don’t Overcook: Microwave in short bursts—start with 60 seconds. Overcooking makes it rubbery.
Use a Tall Mug: Choose an 8–10 oz mug to prevent overflow as the cake rises.
Gluten-Free Reminder: Only certified gluten-free oat flour is safe for gluten sensitivity.
Make it Dairy-Free: Swap Greek yogurt for coconut yogurt and use almond or oat milk.
Sweetener Swaps: Use stevia, monk fruit, or erythritol to make it added-sugar free.
Flavour Boosters: Add a pinch of cardamom, orange zest, or chopped nuts (if not allergen-restricted).
Texture Tip: Let it cool for 1–2 minutes after microwaving to finish setting before glazing.

Instructions

Mix all base ingredients in a mug until smooth.
3 tbsp oat flour, ½ tsp baking powder, ½ tsp cinnamon, 1 pinch salt, 1 tbsp Greek yogurt, 1 egg white, 1 tbsp milk, ½ tsp vanilla extract, 1 tsp maple syrup
In a small bowl, combine swirl ingredients. Drop the swirl into the batter and use a toothpick or knife to create a marbled pattern.
½ tsp cinnamon, ¼ tsp butter, ½ tsp maple syrup
Microwave 60–75 seconds, or until just set but still soft in the centre.
Stir together the glaze and drizzle over top while warm.
1 tbsp Greek yogurt, ¼ tsp vanilla extract

FAQ

Can I bake this in the oven instead of the microwave?
Yes, bake in an oven-safe ramekin at 350°F (175°C) for about 12–15 minutes.
Is this safe for people with diabetes?
Yes. It’s low in added sugar, high in protein and fibre, and made with whole food ingredients.
What’s a good sugar-free substitute for maple syrup?
Try stevia, monk fruit, or erythritol. Adjust to taste based on sweetness level.
Can I make this ahead of time?
It’s best fresh, but you can mix the dry ingredients in advance and store in a jar for quick prep later.
Can I make it egg-free?
Yes, use a flax egg (1 tbsp flaxseed + 3 tbsp water) or 2 tbsp unsweetened applesauce.
Is oat flour safe for gluten-free diets?
Yes, if it’s labeled certified gluten-free, since oats are often cross-contaminated during processing.
Can I double the recipe?
Not in one mug—it will overflow. Make two separate mugs instead.

Nutrition

Per serving

Calories: 185.8kcal

Carbohydrates: 26.4g

Fiber: 2.5g

Sugar: 8.8g

Fat: 3.7g

Saturated Fat: 1.3g

Trans Fat: 0.04g

Protein: 10.2g

Nutrition Facts

Cinnamon Roll Mug Cake

Serving Size

1 mug cake

Amount per Serving

Calories

185.8

% Daily Value*

Fat

3.7

Saturated Fat

1.3

Trans Fat

0.04

Cholesterol

Sodium

330.8

Potassium

234.6

Carbohydrates

26.4

Fiber

2.5

Sugar

8.8

Protein

10.2

Vitamin C

0.1

Vitamin D

0.2

µg

Calcium

215.9

Iron

1.3

Magnesium

45.1

Zinc

1.1

* Percent Daily Values are based on a 2000 calorie diet.

Cinnamon Roll Mug Cake

Why Diabetes Friendly?

Equipment

Ingredients

Base:

Cinnamon swirl:

Optional glaze:

Cooking Tips

Instructions

FAQ

Nutrition

Per serving

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