6 Ingredient Fresh Cinnamon Roll Protein Mug Cake

Does the smell of Fresh Baked Cinnamon Rolls make you want to give up on all things healthy and eat until your friends attempt to stop you?  (Yea, they're getting a fork in the hand)

If so this amazing Protein Cake is just for you!

This Protein Mug Cake take 5 minutes from start to finish.


  • 1 scoop Fresh Cinnamon Roll Driven Whey 
  • 1/4 tsp no sodium baking powder
  • 1/4 C unsweetened vanilla almond milk
  • 1 egg white 
  • 2 T applesauce (no sugar added, can also use pumpkin puree)
  • 1/2 tsp vanilla

Place all ingredients in and small bowl and mix until smooth.

Pour into large greased (I use coconut oil) coffee mug and microwave for 2-3 mins

Bake  in the microwave for 2-3 minutes. Take out and let cool until ready to serve. You can add a topping or 2 if you like (I chose sugar free whipped topping) and you are ready to serve. It take 5 minutes from start to finish.

The Glaze:

  • 1 tsp organic cinnamon
  • 1 tsp melted grass-fed butter, melted
  • 5-6 drops vanilla liquid stevia


In another cup or small bowl mix together glaze ingredients.

Once done, dump the cake on a plate.  Dish out the glaze.  


Go time.


Read more about the benefits of Whey protein here

Bring Me The Studies

#1) Layman Study

Hang on for a bit of geek-speak.  Layman et al. in 2005 (6) conducted a 16-week randomized study on 48 women aged 40–56 years using 5 days per week walking and 2 days per week of resistive exercise. The higher protein group received 1.5 g protein/kg body mass/day while the lower protein group received about half the protein at 0.8 g protein/kg body mass/day.  The higher protein and exercise group decreased their body fat by almost 6%, with almost all of it coming from fat and not lean body mass.    Yep, more bro-tein here resulted in a big loss of fat.

These data show that to drop the most body fat without much (if any) lean body mass loss, exercise and a higher protein intake of around 1.5 g protein/kg/day may be needed.   

Score: High protein 1, Low protein 0    Read more…