Healthy Cinnamon Roll in a Mug

Spoon inside a mug with a single serve cinnamon roll.

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

Cook Time1

Total Time8

Course: Single-Serve Desserts

Cuisine: American

Keyword: gluten free cinnamon roll for one, healthy cinnamon roll in a mug, healthy cinnamon rolls, mug cakes, mug cinnamon roll, mug desserts, single serve cinnamon roll

Servings: Cinnamon Roll

Calories: 313kcal

Author: Julia

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