Cinnamon Roll Mug Cake
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.
- Suitable for diets:
- Kidney Friendly
- Low-Sodium
- Nut-Free
- Senior Friendly
- Soy-Free
Servings:
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.
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Equipment
- Microwave-safe mug
- Small mixing bowl
Ingredients
Base:
- oat flour 3 tbsp
- baking powder ½ tsp
- cinnamon ½ tsp
- salt 1 pinch
- Greek yogurt 1 tbsp
- egg white 1
- milk (almond, oat, or dairy) 1 tbsp
- vanilla extract ½ tsp
- maple syrup (or sweetener of choice) 1 tsp
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
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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.
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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
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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.
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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
g
6
%
Saturated Fat
1.3
g
8
%
Trans Fat
0.04
g
Cholesterol
6
mg
2
%
Sodium
330.8
mg
14
%
Potassium
234.6
mg
7
%
Carbohydrates
26.4
g
9
%
Fiber
2.5
g
10
%
Sugar
8.8
g
10
%
Protein
10.2
g
20
%
Vitamin C
0.1
mg
0
%
Vitamin D
0.2
µg
1
%
Calcium
215.9
mg
22
%
Iron
1.3
mg
7
%
Magnesium
45.1
mg
11
%
Zinc
1.1
mg
7
%
* Percent Daily Values are based on a 2000 calorie diet.
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