Cinnamon Roll Mug Cake Recipe + A Giveaway

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With winter in full swing, dropping temperatures oftentimes bring on the feeling of hunkering down, cozying up, and enjoying some comfort food. To keep it healthy, mug cakes are becoming a staple for the Powell Pack because they’re sure to hit that sweet, comfort food spot, but healthy enough so you don’t derail all the amazing transformation progress you’ve made.

Plus, I’ve got an amazing treat for you to make this recipe that much better! Chris and I are excited to announce the release of our Perform Whey Protein Isolate?available in vanilla and perfect for this recipe. It’s great for those low carb days if you’re carb cycling or when you need a straight shot of protein while you’re balancing those macros. That’s a win-win, and with an added dessert recipe that’s an extra win in my book.

Bonus: To start that sweet treat off right, I’m giving away a bundle (value of $76.98) of one tub of Perform Whey Protein Isolate AND one tub of Chris and Heidi Meal Replacement Vanilla Shake (best of both worlds ?). Scroll down to learn how to enter!

Right now, we’ve got bundle deals up to 40% OFF. Click here to shop our Perform Line ?

To help you navigate these sweet treats, I’m building a list of my favorite mug cakes. Before we roll into the newest creation (#punintended), make sure you take a look at my recent Funfetti Mug Cake I created for sweet Marley’s Birthday!

Bonus recipe: Funfetti Mug Cake

Funfetti mug cake aside, if you’re looking for that festive, sweater weather, comfy cozy treat, here’s how we’re rolling into winter by recreating a favorite winter time treat: cinnamon rolls!


Post Details: Teal Mug,?Monogram Mug (seen on Funfetti recipe and under $20), Copper Measuring Cups


  • 1 scoop vanilla protein powder (shop our Perform Whey Protein Isolate here)
  • 1/2 teaspoon baking powder
  • 1 tablespoon coconut flour
  • 1/2 teaspoon cinnamon
  • 1 tablespoon stevia
  • 1 large egg or 1/4 cup egg whites
  • 1/4 cup unsweetened almond milk
  • 1/4 teaspoon vanilla
  • 1 teaspoon stevia
  • 1/2 teaspoon cinnamon


  1. Spray mug with cooking spray.
  2. Mix dry ingredients in the mug and then add wet ingredients.
  3. Add more milk if needed.
  4. Mix 1 teaspoon stevia and 1/2 teaspoon cinnamon together and sprinkle over the top.
  5. Cook in the microwave for 1 minute and then top with glaze.

For the glaze:

  • 1 tablespoon coconut oil, melted
  • 1/2 teaspoon milk
  • Pinch cinnamon


  1. Combine and drizzle over the top of the mug cake.

Nutrition Information (using a large egg): 334 calories, 20g fat, 8g carbs, 29g protein
Nutrition Information (using egg whites): 295 calories, 15g fat, 9g carbs, 29g protein

Bonus: Click here to read more about the health benefits of Cinnamon (and another great treat option: Baked Peaches) ?

It’s giveaway time, you guys! Two lucky winners will win a bundle (value of $76.98) that includes one Perform Whey Protein Isolate AND one tub of Chris and Heidi Meal Replacement Vanilla Shake (best of both worlds ?). Giveaway closes on Sunday at midnight PST. Winners will be announced on my IG/FB stories and on this blog on Monday morning.

Here’s how to enter:

  • Like my recent Instagram or Facebook post
  • Comment below with what you’re most excited to try from our TRANSFORM line + why!

Good luck! And don’t forget to try this recipe. Mug cakes are the perfect way to treat yourself simply and healthily. Do you love mug cakes too?!? Stayed tuned for more mug cake recipes!


Related reading:

Funfetti Mug Cake Recipe
1-Minute Breakfast in a Mug
Chocolate Waffles!
A Sweet Potato Lover?s Dream || Maple Pecan Sweet Potatoes
My (Almost) Famous Pumpkin Pie Overnight Oats!
Pumpkin Protein Pancakes with Pumpkin Seed Granola

80 Responses

  1. I am most excited to try the prework because it is something I use everyday but haven?t quite found the right one for me yet

  2. The pineapple mango pre-workout sound delicious!! I would love to try it. My question is how long before your workout are you supposed to drink this ??

  3. From the new line of perform I need to try the pre workout. I all ready like boost but am interested how I would feel drinking the pre workout. What a great giveaway because I am out of the meal replacement vanilla shake.

    1. I?m so excited to try the new proform line while I train for my first marathon! I?m hoping it helps my body recover from long miles

  4. I?m EXCITED to try the isolate shake because I?m lactose intolerant. I?ve been following you for quite some time and waiting for you to drop this. Thank you. ??

  5. I just ordered the 90 Day Transformation kit, products are to arrive Tuesday. Heidi, you and Chris are the King and Queen of weight loss and better health. I kept seeing your products on FB and couldn?t put off ordering any longer. I?m super excited for the Meal Replacement Shakes and Booster Shots. Being able to add your Protein Shakes to the mix would be terrific!

  6. I?m excited to try the chocolate meal replacement shakes because this busy mama often doesn?t have time for breakfast after racing my kids? wake up time to do my morning workout!

  7. I really want to try the Whey Proteins. I haven?t found one I absolutely love. I love the Chocolate and Vanilla Meal replacements. If I love the meal replacements, I?m sure the Whey has to be yummy? ?

  8. I really want to try the mint chocolate flavor because Heidi talks about how great it is in alot of her Ig stories also would love to try the BCAA (raspberry). All of the flavors sound yummy so you cant go wrong with any of it!

  9. I am using the boost shots and the shakes!! Can?t wait to try the new stuff next I just bought the old line so it would be awesome to get to try this during the 90 day transformation challenge!!

  10. I would like to try the chocolate and vanilla protein powders. I love to bake with protein, so I am hoping I like these.I would like to change my protein powder I use now. I have tried the replacement shakes and they are wonderful!

  11. Already live the meal replacements… do this would be perfect to add to continue my journey of transformation!

  12. Most definitely excited to try the chocolate … chocolate protein shakes are my go-to absolute favorite, can’t do any other flavor!

    1. I’ll be real.I don’t have a favorite that I’m excited to try.Anything new that I can try in general makes me happy!!!????

  13. I would love to try the mint cookie meal replacement shake because mint chocolate chip is my favorite ice cream flavor and i would love to find a healthier alternative to curb the cravings! ? Blended with ice?I’m sure it?ll come close!

    1. I have never tried them and would love to after reading all the comments on how amazing they are!!?

    2. I would like to try the chocolate mint replacement shake because it sounds like it tastes fabulous! Who doesn?t ???? Chocolate mint!!????????

  14. I cant wait to try mint chocolate flavor. Ive tried other flavors in there past and love them. My favorite thing about the shakes is the consistency.

  15. Hey Heidi!!
    I am excited to try the Mint shake!! Girl Scout thin mints are hands down my favorite cookies- and based on the feedback from the Mint shake… that might be the ticket to get me thru Girl Scout Cookie season ??

  16. I just placed an order for cookies and cream, peanut butter and the mint chocolate chip. It was delayed due to snow and I?m going NUTS over here!! I guess I?ll just have to have shakes for breakfast, lunch and dinner to try them all out. ?

  17. I would make to try the meal replacement shakes because they will help me curb my cravings while fueling my body with protein at the same time.

    1. I can?t wait to try the new chocolate mint meal replacement. I love all of your products and use them all. It?s awesome to have such healthy choices that taste good too???

  18. I would love to try the meal replacement shakes! Need those for the days that I am in a hurry and don?t have time to meal prep ?

  19. Well, having been suuuuper lucky to win the Non-Stim pre-workout for a few of my night ninja workouts – that would have been my comment here. It?s on its way and I am excited to try it out. Thanks very much!

  20. Just started using the transformer line and love the taste. I started focusing more on my nutrition part this year and the transform whey helps tons with my macros and the preworkout and BCAAs are delicious also!!

  21. I have been on transform for 3 weeks and I am absolutely loving the nutrition portion! I have done many different things including carb cycling but your program gives me SO many different options for meals rather than eating the same thing everyday. I have been really wanting to try the meal replacement shakes-I have not purchased it yet because I would like to finish what I have first! This opportunity to win both products would be perfect for me!
    Fingers crossed ?
    Love you guys!

  22. I can?t wait to try your vanilla protein powder! I am so picky and I have been trying all different kinds of vanilla ones and can?t find one I like! I?m trying so hard to lose 2nd baby, baby weight!

    1. I love peanut butter and chocolate together, so I can’t wait to try your peanut butter chocolate meal replacement shake. I’m sure it’ll be amazing!

  23. I bought the cookies and cream meal replacement and it was delicious. But now I?d love to try vanilla or chocolate! Yum! ?

  24. I am most excited to try the BCAAs. I used to in the past drink them but they were always way too sweet and funky aftertaste. You guys are sticklers for quality so I?m sure this will be a game changer for me.

  25. Just had back surgery and got cleared to start working out again. These products would be a great addition to my new start

  26. I have been so pleasantly surprised by the taste and quality of the Meal Replacement Shakes ? they have incredible flavor and texture and help me to nail my macros. I am stoked to try both vanilla and chocolate flavors of the NEW protein shakes and Boost (there are just too many flavors to choose from #OptionParalysis)!

    1. I would LOVE to try any of your protein powder products ??????
      or Boost shots products , any flavors ??SURPRISE me ???

    1. I have been so pleasantly surprised by the taste and quality of the Meal Replacement Shakes – they have incredible flavor and texture and help me to nail my macros. I am stoked to try both vanilla and chocolate flavors of the NEW protein shakes and Boost (there are just too many flavors to choose from #OptionParalysis)!

  27. Looking forward to having a good quality protein powder to make energy bites and I like to add some to my morning oatmeal. I have fallen off track recently and I know when I get a chance to order this it’s gonna help

  28. Would love to try the Mint Chocolate Meal Replacement Shake. The Chocolate is amazing mixed with Coconut Milk

  29. I?m excited to try the new products from the perform line, preworkout, BCAA?s and chocolate protein, I?m sure the vanilla is amazing as well I just always go for the chocolate. Yum!! They all sound amazing. I?m already in love with the chocolate peanut butter. meal replacement shake. I?ve only been on this program for a month and I can definitely see a difference. Love love love it!!! Hoping these will help with some muscle soreness.

  30. I?m excited to try the new whey protein powders. Being Irish ?? Canadian I cannot wait to try the mint shake.

  31. I am more of a fan of chocolate πŸ™‚ And I know for sure the Transform products would make DELICIOUS chocolate mug cakes πŸ™‚ πŸ™‚

  32. Those look so good. I would really like to try the chocolate peanut butter flavor. Chocolate peanut butter is my favorite combo.

  33. Hey Heidi! I am looking forward to trying the preform pre workout Mango and Pineapple!! It sounds amazing! I am just getting started in my Journey after 4 kiddos! Time for this momma to get her me time in!! I love the chocolate meal replacement it was my first order! It’s helped me so much!! Thank you for sharing all your knowledge on videos and social media! It has truly helped me so much!!??

    1. I am excited to try the workout supplements. I always wanted to try some but didn?t know where to start.

    1. So excited about it being a low carb option protein! Also looking forward to the pre workouts!

  34. There is so much you can do with protein powder, the options are endless!!! I bet pancakes would be amazing. I am so excited for this line because I trust what you guys put into, other things on the market I am Leary if sometimes. I can?t wait to get everything in this line, I think it?s going to help me when I start training for my half marathon this spring!! I have 50 more lbs I want to lose by next fall and I think this will be a boost I need. Thank you both for everything you do!!

  35. I am most excited to try the chocolate protein powder from your line. I have come to love protein shakes and now your meal replacement shake has been such a game changer. I am finishing my current protein powder before opening yours. I just can’t wait to have two amazing chocolate products from your line to choose from!

  36. Hi Heidi! With one scoop of protein, how is it that the nutritional value posted have only 7g of protein? It’s more like 27, right?

    1. Hi Kathleen: Yes! You are right. That was definitely a typo, and it’s been fixed. Thank you so much for bringing this to our attention! πŸ™‚

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