High-Protein Cinnamon Roll Mug Cake (60-Second Anabolic Hack)

This formulation utilizes rapid steam leavening and the hydroscopic properties of oat flour and whey-casein to create a single-serve cake with a dense, “doughy” texture characteristic of a cinnamon roll. By manipulating the thermal coagulation of egg whites in a microwave environment, we achieve a stable protein structure in under 60 seconds. The addition of a cinnamon-sweetener swirl creates a non-enzymatic flavor infusion that mimics the traditional filling, while the Greek yogurt frosting provides a high-protein alternative to sugary glazes, adding a necessary acidic contrast to the sweet cake base.

Recipe Details

• Prep Time: 2 Min
• Cook Time: 1 Min
• Total Time: 3 Min
• Yield: 1 Serving
• Calories: 210 kcal per serving

Ingredients:

The Cake Matrix

• 30g (1/4 cup) Oat Flour
• 15g (1/2 scoop) Vanilla Whey/Casein Protein Powder
• 1/2 tsp Baking Powder
• 3 tbsp Unsweetened Almond Milk
• 1 tbsp Non-fat Greek Yogurt
• 1/2 tsp Vanilla Extract

The Cinnamon Swirl

• 1 tsp Cinnamon
• 1 tsp Zero-Calorie Granulated Sweetener
• 1/2 tsp Water (to form a paste)

The Protein Glaze

• 1 tbsp Non-fat Greek Yogurt
• 1 tsp Protein Powder or Powdered Sweetener
• Splash of Water (for consistency)

Preparation Steps:

1. Dry-Wet Homogenization

1. In a large, microwave-safe mug (greased with cooking spray), whisk together the oat flour, protein powder, and baking powder.
2. Incorporate the almond milk, Greek yogurt, and vanilla extract. Stir until a smooth, viscous batter forms. Ensure no dry flour pockets remain at the bottom of the mug.

2. The Geometric Swirl

1. In a small condiment dish, mix the cinnamon, sweetener, and water into a thick paste.
2. Drop the paste onto the top of the batter. Use a toothpick or knife to swirl the cinnamon mixture deep into the cake matrix to mimic the layers of a traditional roll.

3. Micro-Thermal Setting

1. Microwave on high for 45–60 seconds. Critical: Stop when the top looks “just set” and the cake has risen significantly. Over-microwaving will lead to moisture loss and a rubbery texture.
2. Let the cake rest for 1 minute inside the microwave to allow the internal temperature to equalize.
3. Mix the protein glaze ingredients and drizzle over the warm cake.

Expert Tips:

• The Mug Size: Use a mug that is at least 12 oz. The cake will expand rapidly during the leavening process and can overflow if the vessel is too small.
• Texture Optimization: If the cake feels too dry, add an extra tablespoon of Greek yogurt or a teaspoon of applesauce to the batter next time. This increases the water activity within the cake.
• Casein is King: For mug cakes, a whey-casein blend is far superior to 100% whey. Casein absorbs more liquid, resulting in a moist, bread-like crumb rather than a thin, spongy one.