Cinnamon Roll in a Mug

Cinnamon Roll in a Mug

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Today we’re looking at a cinnamon roll in a mug that’s lower carb, lower calorie, and a hulk of a cinnamon roll. It’s a simple recipe, with just two ingredients in the dough and a few more for the cinnamon sugar spread. And all that is underneath a sugar free glaze that gives this cinnamon roll in a mug that authentic, freshly baked cinnamon roll feel. 

This GIANT cinnamon roll in a mug is going to blow your mind! It uses a 2-ingredient dough and 3-ingredient cinnamon sugar spread to create a simple, lower carb, lower calorie cinnamon roll fix.

This GIANT cinnamon roll in a mug is going to blow your mind! It uses a 2-ingredient dough and 3-ingredient cinnamon sugar spread to create a simple, lower carb, lower calorie cinnamon roll fix.

Cinnamon Roll in a Mug Ingredients

This recipe has a short ingredient list, with the cinnamon roll dough itself having just two ingredients—Carbquick (or Bisquick) and Greek yogurt. 

If you’re unfamiliar with Carbquick, it’s a lower carb biscuit and pancake mix similar to Bisquick. I’ve used it in recipes like my microwavable bacon egg and cheese biscuits and low carb biscuit donuts recipes. You may be able to find Carbquick in stores, but I order mine on Amazon. 

Beyond the Carbquick, you’ll need a bit of light butter, cinnamon, and a calorie free sweetener. I use Land O’ Lakes light butter with canola oil in most of my recipes, but other products like I can’t believe it’s not butter work as well. 

healthy cinnamon roll in a mug on a plate with a bite taken out of it

I’ve included notes in the recipe card below for using alternatives like Bisquick and even protein pancakes mix like Kodiak Cakes or Birch Benders.

The Sugar Free Glaze

The recipe calls for Swerve Confectioners which is a calorie free powdered sugar substitute and one of my all time favorite products. Swerve products use erythritol and natural oligosaccharides and taste amazing. I always like to say, I’m not affiliated with the company, I just love the products! 

If you don’t have any swerve on hand, you could use a lower calorie cream cheese frosting or even a Greek yogurt based icing. Check out my chocolate cinnamon rolls recipe for a cream cheese frosting or my birthday cake protein cupcakes recipe for a Greek yogurt icing. 

birthday cake protein cupcakes

You could also try blending a bit of granular sweetener with corn starch or another thickener like arrowroot powder, xanthan gum, or even protein powder to create a faux powdered sugar. 

How to Make This Cinnamon Roll in a Mug

While this cinnamon roll in a mug recipe is a few more steps than my typical mug cake, it’s easier than you might think. All you’ll need to do is mix the Carbquick or Bisquick with Greek yogurt to form a dough, roll or press the dough flat, and spread a cinnamon sugar mixture on top. 

the first few steps of making a cinnamon roll in a mug from rolling the dough and spread cinnamon sugar butter

Then it’s as easy as rolling, cutting, and microwaving. As you can see, the dough forms two cinnamon rolls so you can easily share or have a giant cinnamon roll for yourself. 

the final steps of making a cinnamon roll in a mug like rolling, cutting, and microwaving

One final tip I have on the process of making your cinnamon roll in a mug would be rolling the finished roll in a little extra cinnamon and sugar for the classic cinnamon roll exterior like you see below. 

healthier low carb cinnamon roll in a mug recipe

You can also add an extra teaspoon of butter to the dish you mixed the butter, cinnamon, and sweetener in and drizzle the rest over the outside after adding to the mug. 

Let’s Get Rollin’

Okay, you should be good to go. You’ll find the full recipe below. If you make a cinnamon roll in a mug, snap a pic and let me know what you think. Feel free to tag me on Instagram @mugsformuscles or join my free Facebook group and share it with the crew.

healthier low carb cinnamon roll in a mug recipe
4.59 from 12 votes
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Cinnamon Roll in a Mug

A 2-ingredient rolled with a lower carb cinnamon sugar spread and covered in a sugar free glaze.

Course Breakfast, Dessert
Cuisine American
Keyword cinnamon roll in a mug, low carb
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Servings 1 cinnamon roll
Calories 297 kcal
Author Mason Woodruff

Ingredients

  • 2/3 C (66g) Carbquick Baking Mix or Bisquick
  • 3/8 C (85g) Fat Free Greek Yogurt vanilla
  • 1 Tbsp (14g) Light Butter I used Land O' Lakes
  • 1 Tbsp Ground Cinnamon
  • 1 Tbsp Granular Sweetener stevia, Swerve, Splenda, etc.

Sugar Free Glaze

  • 2 Tbsp (18g) Swerve Confectioners or a powdered sugar substitute
  • 1/2 Tbsp Water

Instructions

  1. Mix the Carbquick and Greek yogurt together in a bowl, stirring until you can form one ball of dough.

    cinnamon roll dough ball in a bowl
  2. Use your hands to press the dough as flat as possible. 

    cinnamon roll in a mug dough pressed flat
  3. For best results, use a rolling pin or the backside of a rubber spatula to get the dough as thin as possible. 

    cinnamon roll in a mug dough rolled flat
  4. Microwave the butter for 5-10 seconds until melted before stirring in the cinnamon and sweetener. Spread the mixture over the center of the dough. 

    cinnamon sugar butter spread over the cinnamon roll dough
  5. Roll the cinnamon roll dough lengthwise before cutting the roll in half. (If you rolled your dough in a long thin rectangle, you may not need to cut the dough.)

    cinnamon roll in a mug dough cut in half before microwaving
  6. Place the rolls in a small mug, cut side up. (If you'd like to coat the outside of the cinnamon roll, you can roll them in more cinnamon/sweetener or gently rub any remaining cinnamon sugar spread on the outside before microwaving.)

    two cinnamon rolls in a mug before microwaving
  7. Microwave for 90-120 seconds or until the cinnamon rolls are cooked in the center. 

    two cinnamon rolls in a mug before microwaving
  8. While the cinnamon rolls cook, mix the powdered sugar substitute with water and stir until smooth. Add the glaze to the cinnamon rolls when they're done cooking. 

Recipe Notes

  • This is a giant cinnamon roll. So you may want to share or simply cut the recipe in half for a smaller cinnamon roll.
  • Using Bisquick instead of Carbquick? Use 1/2 cup (60g) Bisquick and 1/4 C (56g) Greek yogurt. The dough will be a bit thinner so you may want to roll it on parchment paper so it's easier to roll. 
    • I've also seen readers use protein pancakes mix like Kodiak Cakes. I can't confirm the amounts, but readers have said swapping the Carbquick gram for gram for Kodiak Cakes worked well. 
  • While something like Swerve Confectioners is calorie free, it has carbs on the label. So if you add the 2 tablespoons as a glaze, the macros are 297 calories, 19g of protein, 59g of carbs (35g net carbs), and 21g of fat. 
Nutrition Facts
Cinnamon Roll in a Mug
Amount Per Serving (1 cinnamon roll)
Calories 297 Calories from Fat 189
% Daily Value*
Total Fat 21g 32%
Total Carbohydrates 35g 12%
Protein 19g 38%
* Percent Daily Values are based on a 2000 calorie diet.

More Healthy Recipes with Cinnamon You Might Like

If you’re down for the cinnamon roll flavors but don’t want to roll out your dough, you’ll dig my healthy cinnamon roll mug cake.

healthy cinnamon roll mug cake

And if you’re a Cinnamon Toast Crunch fan, I think you’ll enjoy my Cinnamon Toast Crunch Protein Butter

cinnamon toast crunch protein butter recipe



12 thoughts on “Cinnamon Roll in a Mug”


  • This was excellent too. Instead of the butter I sprayed the dough with a zero calorie butter spray and then sprinkled cinnamon on top with a stevia packet. Wrapped up and cooked. It was fantastic


  • These hit the spot! When you are really craving some cinnamon rolls these will do the trick. They are soft and have a delicious cinnamon flavor that will kick your craving to the curb! Yum!


  • I subbed kodiak cakes for the carbquick and this turned out delicious! Also didn’t have swerve to make the glaze so I improvised with vanilla protein powder. It was still tasty!

  • So I accidentally mixed all the ingredient (minus the frosting) and rolled it up and microwaved it, but it was still so good! So maybe a bit easier of a strategy, but you can’t go wrong with this one! I halved it and it’s delicious!


  • So I accidentally mixed all the ingredient (minus the frosting) and rolled it up and microwaved it, but it was still so good! So maybe a bit easier of a strategy, but you can’t go wrong with this one! I halved it and it’s delicious!

  • I’m totally rolling dough challenged, but still managed to have these turn out delicious!! Soooo good! And obviously more macro friendly than the ones in the cans.


  • This was sooooooo good! I subbed kodiak for carb quick and smart balance light butter. I also used a vanilla protein powder (SFH) for the glaze. I have been craving a cinnamon roll for a week now and this was a guilt-free, macro friendly, delicious treat! Will make again ASAP!


  • The taste on these is amazing but my dough felt too wet and was impossible to roll.. I think I may also be rolling dough challenged!

    • try putting a little flour/baking mix down on the parchment paper first and it will not stick as much and makes much easier to roll!

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