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4.5 from 33 votes

Healthy Cinnamon Roll in a Mug

A single-serve Healthy Cinnamon Roll in a Mug that you can whip up any time the craving for cinnamon rolls strikes! This healthier treat is lower in sugar, gluten-free, and can easily be made dairy-free.

Prep Time
8 mins
Cook Time
8 mins
Total Time
8 mins
Servings: 1 Cinnamon Roll
Calories: 313 kcal
Cuisine: American

Ingredients

Cinnamon Roll:
  • ⅓ cup (40g) gluten-free all-purpose flour*
  • 2 Tbsp (14g) protein powder
  • ¼ tsp baking powder***
  • Pinch sea salt
  • ¼ cup (60g) Greek yogurt**
  • 1 tsp pure maple syrup
Cinnamon Roll Filling:
  • 1 tsp (5g) coconut oil, softened
  • 1 tsp (5g) coconut sugar****
  • ½ tsp ground cinnamon
  • Pinch sea salt
Optional Frosting:
  • ¼ cup (50g) Greek yogurt
  • 1 Tbsp pure maple syrup

Instructions

    Cup of Yum
  1. Combine the gluten-free all-purpose flour (or regular all-purpose flour), protein powder, baking powder, and sea salt (dry ingredients) in a small bowl and stir.
  2. Add the Greek yogurt (or full-fat canned coconut milk) and pure maple syrup.
  3. Stir well until everything is combined and a thick, sticky dough forms. The dough will be very wet and sticky - this is normal.
  4. Place a sheet of parchment paper on top of a cutting board or flat surface and dust generously with flour. Transfer the cinnamon roll dough to the lightly floured surface, knead it a few times into the flour until it is easy to work with, and press it into a rectangular even layer.
  5. Stir together the coconut sugar, cinnamon, and sea salt (for the cinnamon roll filling) in a separate small bowl until well combined.
  6. Spread the softened coconut oil evenly over the dough, then sprinkle the cinnamon sugar mixture evenly on top.
  7. Roll the dough into a log (just like you would regular cinnamon rolls), then roll the log into a round circle. Transfer to a microwave-safe mug. 
  8. Microwave on standard high heat for 1 minute. The exact cooking time depends on your microwave, but 1 to 1.5 minutes will work perfectly in most cases.
  9. If desired, mix up some frosting for the cinnamon roll in a bowl. You can go with a mixture of Greek yogurt or full-fat coconut milk and pure maple syrup, or make a regular powdered sugar glaze. Drizzle the frosting over the roll and enjoy!

Notes

  • *Use your favorite GF flour blend or use regular all-purpose flour. You’ll need additional flour for dusting when you roll out the cinnamon roll dough.
  • **You can replace the Greek yogurt with full-fat canned coconut milk for an ultra moist cinnamon roll. 
  • ***Increase this amount of baking powder to ¾ tsp if you’re using regular all-purpose flour.
  • ***Use granulated cane sugar or brown sugar instead of coconut sugar if you’d like.
  • Nutrition facts are calculated based on using Greek yogurt.

Nutrition Information

Serving 1Cinnamon Roll Calories 313kcal (16%) Carbohydrates 50g (17%) Protein 16g (32%) Fat 5g (8%) Fiber 3g (12%) Sugar 10g (20%)

Nutrition Facts

Serving: 1Cinnamon Roll

Amount Per Serving

Calories 313

% Daily Value*

Serving 1Cinnamon Roll
Calories 313kcal 16%
Carbohydrates 50g 17%
Protein 16g 32%
Fat 5g 8%
Fiber 3g 12%
Sugar 10g 20%

* Percent Daily Values are based on a 2,000 calorie diet.