Servings: 1 Cinnamon Roll
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.
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
- 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.
- Add the Greek yogurt (or full-fat canned coconut milk) and pure maple syrup.
- Stir well until everything is combined and a thick, sticky dough forms. The dough will be very wet and sticky - this is normal.
- 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.
- Stir together the coconut sugar, cinnamon, and sea salt (for the cinnamon roll filling) in a separate small bowl until well combined.
- Spread the softened coconut oil evenly over the dough, then sprinkle the cinnamon sugar mixture evenly on top.
- 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.
- 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.
- 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
Serving: 1Cinnamon Roll, Calories: 313kcal, Carbohydrates: 50g, Protein: 16g, Fat: 5g, Fiber: 3g, Sugar: 10g