Go Back Email Link
–+ servings
Spoon inside a mug with a single serve cinnamon roll.
Print Recipe Pin Recipe Save Recipe
4.46 from 11 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 Time8 minutes
Cook Time1 minute
Total Time8 minutes
Course: Single-Serve Desserts
Cuisine: American
Servings: 1 Cinnamon Roll
Calories: 313kcal
Author: Julia

Ingredients

Cinnamon Roll:

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.
    Dry ingredients for cinnamon roll in a bowl.
  • Add the Greek yogurt (or full-fat canned coconut milk) and pure maple syrup.
    Dry ingredients with wet ingredients ready to be mixed in.
  • Stir well until everything is combined and a thick, sticky dough forms. The dough will be very wet and sticky - this is normal.
    Cinnamon roll dough in a bowl.
  • 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.
    Cinnamon roll dough for one rolled out.
  • Stir together the coconut sugar, cinnamon, and sea salt (for the cinnamon roll filling) in a separate small bowl until well combined.
    Cinnamon, coconut sugar and salt in a small bowl.
  • Spread the softened coconut oil evenly over the dough, then sprinkle the cinnamon sugar mixture evenly on top.
    Cinnamon roll dough sprinkled with cinnamon and sugar, ready to be rolled
  • 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. 
    Cinnamon roll for one fresh out of the microwave.
  • 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!
    Horizontal photo of mug cinnamon roll with frosting on top.

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