Protein Zimtschnecken-Tassenkuchen

Imagine the warm, spicy aroma of cinnamon curling through your kitchen, a pillowy, protein-packed mug cake that yields a moist interior and a gooey cinnamon swirl with every spoonful. The first bite is a contrast of tender crumb and melted-sweet swirl, finishing with a tang of yogurt-cream cheese frosting that brightens the whole experience. This is comfort in miniature—an indulgent, nourishing treat that feels like a bakery creation but comes together in minutes.

This recipe is perfect for cozy solo mornings, quick post-workout refueling, or a low-effort festive dessert when you want cinnamon-roll flavor without the hours of dough work. If you enjoy cinnamon-roll inspired desserts, you might also like this cinnamon roll cheesecake adaptation I referenced for a special-occasion twist: cinnamon roll cheesecake.

At a Glance

• Prep Time: 5 minutes
• Cook Time: 1–1½ minutes (microwave)
• Total Time: 6–7 minutes
• Servings: 1 mug cake (serves 1)
• Difficulty Level: Easy — beginner-friendly, perfect for busy schedules

Nutrition Highlights

Nutritional estimates are calculated per serving using reference food composition data (USDA FoodData Central) and general nutrition guidance from reputable health sources (Mayo Clinic). Values are approximate—check specific product labels for exact figures.

Per serving (approximate):

• Calories: 410 kcal
• Protein: 35 g
• Carbohydrates: 34 g
• Fat: 14 g
• Fiber: 2.5 g
• Sugar: 21 g
• Sodium: ~420 mg

This mug cake is intentionally protein-forward (thanks to the protein powder and egg), making it well suited for a high-protein snack or a post-exercise mini-meal while still delivering the sweet sensations of a cinnamon roll.

Perfect For…

• Quick breakfasts when you want something warm, satisfying, and high in protein.
• Post-workout refueling—fast to prepare and rich in protein to support recovery.
• Cozy solo treats on chilly mornings or late-night cravings when you don’t want leftovers.
• Small gatherings where you want to offer a novelty dessert without long prep.

How to Make Protein Zimtschnecken-Tassenkuchen

Ingredients:

• 1/4 cup vanilla or unflavored protein powder
• 2 tablespoons oat flour (or almond flour for gluten-free)
• 1/2 teaspoon baking powder
• 1/2 teaspoon ground cinnamon
• Pinch of salt
• 1 large egg
• 3 tablespoons unsweetened almond milk (or milk of choice)
• 1 tablespoon maple syrup or honey
• 1/2 teaspoon vanilla extract
• 1 teaspoon coconut oil or melted butter (for the batter)
• 1 teaspoon brown sugar or coconut sugar (for the cinnamon swirl)
• 1/2 teaspoon ground cinnamon (for the cinnamon swirl)
• 2 tablespoons Greek yogurt (for the frosting)
• 1 teaspoon cream cheese, softened (for the frosting)
• 1/2 teaspoon maple syrup or powdered sugar (for the frosting)

Optional ingredients and substitutions:

• Use 1 tablespoon almond butter instead of coconut oil for extra protein and richness.
• Swap egg for a flax “egg” (1 tbsp ground flax + 3 tbsp water) to make it vegan—use vegan protein powder and replace dairy yogurt/cream cheese with plant-based alternatives.
• Reduce sweetener to taste, or use a sugar substitute compatible with cooking (erythritol, monk fruit) for lower sugar.
• For a richer cake, use whole-milk Greek yogurt and butter.

Method (step-by-step):

1. In a microwave-safe mug (at least 12 oz capacity), combine the protein powder, oat flour, baking powder, 1/2 teaspoon ground cinnamon, and a pinch of salt. Stir to combine.
2. Add the egg, almond milk, 1 tablespoon maple syrup, vanilla extract, and 1 teaspoon coconut oil (or melted butter). Stir thoroughly until a smooth batter forms, scraping the sides and bottom. Avoid overmixing.
3. In a separate small bowl, mix 1 teaspoon coconut oil (or softened butter), 1 teaspoon brown sugar (or coconut sugar), and 1/2 teaspoon ground cinnamon until uniform to create the cinnamon swirl.
4. Drop spoonfuls of the cinnamon swirl mixture across the top of the batter. Use a toothpick or knife to lightly swirl the cinnamon mixture through the batter to create a marbled effect—don’t fully blend it in.
5. Microwave on high for 60 to 90 seconds. Start checking at 60 seconds: the center should be just set (slightly springy to the touch); microwaves vary widely, and overcooking will dry the cake.
6. While the mug cake rests for 30–60 seconds to finish setting, prepare the frosting: combine 2 tablespoons Greek yogurt, 1 teaspoon softened cream cheese, and 1/2 teaspoon maple syrup (or powdered sugar) in a small bowl. Mix until smooth and slightly drizzly.
7. Spread or drizzle the frosting over the warm mug cake and serve immediately.

Practical tips:

• Avoid overcooking—stop cooking as soon as the center is set but still moist. The cake will continue to set while resting.
• If batter seems too thick, add 1 teaspoon of milk at a time until it reaches a thick pourable consistency.
• Use a larger mug to prevent overflow; a 12-ounce or larger mug is safest.
• If using almond flour, press it lightly into the batter—almond flour absorbs liquid differently than oat flour.

Best Pairings

• A hot mug of black coffee, chai tea, or a cortado to complement the cinnamon notes.
• Fresh fruit on the side—sliced apple or pear balances the sweetness with bright texture.
• A smear of extra Greek yogurt or a small pat of butter for a more indulgent mouthfeel.
• Crumbled toasted pecans or walnuts on top for crunch and a nutty contrast.

Keeping it Fresh

• Room temperature: Best enjoyed immediately; if left at room temperature, consume within the same day for texture and safety (the dairy frosting shortens shelf life).
• Refrigeration: Store in an airtight container in the fridge for up to 2 days. Reheat gently in the microwave for 10–20 seconds before serving to restore warmth.
• Freezer: Not recommended for assembled mug cake with frosting (texture suffers). If you want to freeze, omit frosting and freeze the baked cake (cooled) wrapped tightly for up to 1 month; thaw in the fridge and reheat gently.

Chef’s Advice

• Choose a neutral, high-quality protein powder: whey isolate or a blend with minimal added sugar gives the best texture and highest protein per scoop. Plant-based powders work but may yield a slightly grainier crumb.
• Oat flour keeps the cake moist and adds subtle oat flavor; almond flour will produce a denser, richer texture—adjust liquid if using almond flour.
• For the most distinct cinnamon swirl, keep the swirl mixture slightly oily (a bit more coconut oil or butter) so it melts and creates pockets of syrupy cinnamon.
• Use room-temperature egg and dairy for better emulsification and lighter texture.
• If you prefer a less sweet finish, reduce the frosting maple syrup by half or omit powdered sugar.

Creative Twists

• Vegan version: Use a flax egg (1 tbsp ground flax + 3 tbsp water), plant-based protein powder, almond milk, and vegan cream cheese and yogurt alternatives. Sweeten with maple syrup or a vegan sweetener.
• Apple-cinnamon: Fold in 1–2 tablespoons of finely diced apple into the batter and increase cinnamon by 1/4 teaspoon. Top with a sprinkle of toasted oats.
• Chocolate-cinnamon: Replace 1 tablespoon of oat flour with 1 tablespoon cocoa powder and add 1 teaspoon mini vegan chocolate chips on top for a gooey finish.
• Spiced chai: Add a pinch of cardamom and ginger to the batter for a chai-inspired profile.

All Your Questions Answered

Q: Can I make this gluten-free?
A: Yes—use almond flour or certified gluten-free oat flour. Texture will vary slightly; almond flour yields a denser cake.

Q: My mug cake was rubbery—what went wrong?
A: Most often it’s overcooked. Microwave in shorter bursts and check early. Also avoid overmixing; mix just until combined.

Q: Can I bake this in the oven?
A: Yes—transfer the batter to a small ramekin and bake at 350°F (175°C) for about 12–15 minutes, or until set. Oven baking can yield a slightly crisper crust.

Q: Want it lower in sugar?
A: Reduce the maple syrup to 1/2 tablespoon and use a sugar substitute for the swirl and frosting, or omit the frosting entirely.

Q: How to use leftovers?
A: If refrigerated, reheat briefly and enjoy with a dollop of yogurt or warmed nut butter. Crumble leftover cake into yogurt for a parfait-style snack.

Conclusion

I hope this Protein Zimtschnecken-Tassenkuchen becomes your go-to for quick cinnamon-roll satisfaction with a protein boost—perfect for busy mornings, a cozy solo treat, or a smart post-workout snack. Share your results and tweaks with the community; small swaps (flour, protein powder, sweetener) make this recipe endlessly adaptable.

For another healthy, microwave cinnamon-roll style option, compare techniques and flavor ideas at Healthy Cinnamon Roll Mug Cake: A High Protein Cinnamon Roll Fix, and see a different variation with tips and photos at Healthy Cinnamon Roll Mug Cake Recipe – Jordo’s World.