If you’re looking for a delightful sweet treat without the fuss of baking a whole batch, and craving the comforting taste of traditional cinnamon rolls but want a quicker, healthier option, then this **Healthy Cinnamon Roll in a Mug** is your perfect solution! This innovative recipe features a revolutionary 2-ingredient dough, crafted from non-fat Greek yogurt and self-rising flour. This smart combination significantly lowers the fat and calorie content, making it a guilt-free indulgence. Best of all, you can easily prepare this delectable dessert right in your oven or air fryer, making it incredibly versatile for any kitchen setup.

Unlike many other “mug cake” recipes that often resemble a cake with cinnamon flavors, this recipe delivers a truly authentic cinnamon roll experience. You get the chewy, sweet, and spiced goodness of a classic cinnamon roll, perfectly portioned for one, without the extensive baking time or cleanup. This recipe is a consistent favorite throughout the year, garnering extra popularity during the cozy winter months. It draws inspiration from our popular 2 Ingredient Dough Cinnamon Rolls, adapted for a single-serving delight. It’s the ultimate way to satisfy your cinnamon roll craving anytime, anywhere!

It’s important to note that while the idea of a microwaveable treat is appealing, the unique texture of 2-ingredient dough tends to become excessively gooey in the microwave. For the best results and a properly baked cinnamon roll texture, we highly recommend using your oven or air fryer.

🥘 Essential Ingredients for Your Healthy Cinnamon Roll in a Mug

To create this irresistible single-serving cinnamon roll, you’ll need a few key ingredients, thoughtfully selected to keep it healthy and delicious:

• Self-rising flour and Non-fat Greek yogurt: These two powerhouse ingredients form the foundation of our simple, healthy 2-ingredient dough. The Greek yogurt not only adds protein but also creates a tender, moist dough, while self-rising flour provides the lift without the need for additional leavening agents. If you don’t have self-rising flour readily available, don’t worry! It’s incredibly easy to make your own at home (check out our “Top Tip” section for details). This versatile dough is also fantastic for recipes like our Weight Watchers Pizza!
• Butter extract: For that rich, buttery flavor we all love in a cinnamon roll, butter extract is a clever hack. It provides the aromatic essence of butter without adding extra calories or fat, keeping your treat lighter.
• Lemon zest: A touch of fresh lemon zest is a secret ingredient that elevates the flavor profile of the cinnamon roll dough. It introduces a delightful bright “zing” that perfectly balances the sweetness of the cinnamon and brown sugar filling, preventing it from being overly cloying. You might also find this subtle citrus note in our Gruyère Apple Pie Bread Machine Cinnamon Rolls!
• Light butter: When it comes to the filling, using light butter helps to maintain a lower calorie count without compromising on the classic, rich texture that binds the cinnamon and sugar.
• Light spray whipped cream (in a can): This ingredient is used in the filling to add an extra layer of creaminess and moisture, contributing to a more decadent texture inside the roll. We recommend brands like Dairyland and Gay Lea Light whipped cream, which are conveniently only 1 WW point per 4 tablespoons, keeping your dessert aligned with health-conscious goals.
• Milk: For the glaze, we use 1% milk to ensure it remains light, helping to keep both the calories and fat content to a minimum while still achieving a smooth, pourable consistency.

*Refer to the full recipe card below for precise ingredient quantities and a complete list.

📖 Adapt Your Cinnamon Roll: Variations & Substitutions

This healthy cinnamon roll recipe is wonderfully adaptable to different dietary needs and preferences. Here are some easy variations and substitutions you can make:

• Lactose-free: Easily make this recipe dairy-free by opting for lactose-free Greek yogurt, lactose-free milk for the glaze, and substituting light butter with vegan margarine. Rest assured, butter extract or flavoring typically does not contain lactose, so it’s safe to use.
• Self-rising flour alternative: If self-rising flour isn’t a pantry staple for you, don’t fret! Our “Top Tip” section below provides a simple guide to quickly create your own using all-purpose flour, baking powder, and salt.
• Milk options: The milk used in the glaze can be customized to your liking. Feel free to use 1%, 2%, whole milk, or any non-dairy alternative such as almond milk, oat milk, or soy milk. The choice will slightly impact the nutritional values but won’t compromise the deliciousness of the glaze.
• Glaze/frosting alternatives: While our recipe features a simple, lighter glaze, you can experiment with other frosting options. For a creamier, yet still health-conscious, topping, consider whipping up a fat-free cream cheese frosting. This would add a tangy depth that beautifully complements the cinnamon spice.
• Sugar alternatives: To further reduce the sugar content, you can substitute brown sugar in the filling and confectioners’ sugar in the glaze with a calorie-free sweetener like monk fruit sweetener. This will significantly lower the WW points, as detailed in our WW points section.
• Spice it up: Feel free to add a pinch of nutmeg or a tiny amount of ground cloves to your cinnamon sugar mixture for an even more complex and warm spice profile.

🔪 Step-by-Step: How to Make Your Healthy Cinnamon Roll in a Mug

Creating this delicious cinnamon roll in a mug is straightforward, whether you choose to bake it in the oven or air fry it. Follow these easy steps for a perfect result:

Prep Instructions: Begin by preheating your oven to 350 degrees F (176 degrees C). This ensures your oven is at the optimal temperature when your roll is ready to bake.

Step 1: In a medium-sized bowl, combine the self-rising flour, Greek yogurt, butter extract, and lemon zest. Mix thoroughly until all ingredients are well incorporated and a soft, cohesive dough forms. It should pull away from the sides of the bowl.

Step 2: Once your dough is nicely combined and workable, transfer it to a clean surface that has been lightly floured. Using a small rolling pin, gently flatten the dough into a rectangular shape, aiming for a thickness of about ⅛ inch. A thin, even rectangle is key for a perfectly rolled cinnamon bun.

Step 3: Evenly spread the light butter over the entire surface of your dough rectangle. Ensure you leave a small border (about ¼-½ inch) around the edges for easier sealing later.

Step 4: In a separate small bowl, mix the cinnamon and brown sugar together until well combined. Then, generously sprinkle this aromatic cinnamon sugar mixture over the buttered dough, making sure it’s evenly distributed but still respecting that small border.

Step 5: Carefully add the light whipped cream (from the spray bottle) on top of the cinnamon sugar mixture across the dough rectangle. This adds an extra layer of moisture and richness to the filling.

Step 6: Using a spatula or the back of a spoon, gently spread the whipped cream as evenly as possible over the brown sugar and cinnamon mixture. Take care not to disturb the underlying layers too much.

Step 7: Using a pizza cutter or a sharp knife, carefully cut the dough rectangle lengthwise into two equal strips. Trim off any uneven edges of the dough to create neat, straight strips, ensuring a beautiful final cinnamon roll shape.

Step 8: Take one of the dough strips and begin to roll it up tightly from one end. Roll it ‘snugly’ but not so tight that the filling squeezes out. If the dough starts to stick to your surface, gently use a sharp knife or spatula to loosen it as you roll.

Step 9: Continue rolling the first strip of dough all the way until it forms a tight spiral. This will be the inner core of your large cinnamon roll.

Step 10: Once the first strip is fully rolled, take its end and firmly pinch it together with one end of the second, unrolled dough strip. This connects the two sections to create one continuous, longer strip.

Step 11: Now, continue rolling the combined dough strips from where you left off, spiraling all the way to the other end. This will create one large, beautiful cinnamon roll.

Step 12: Generously spray the inside of a large, oven-safe mug (a Corningware meal mug works perfectly due to its size and durability) with non-stick cooking spray. Carefully place your intricately rolled cinnamon roll dough into the greased mug.

Step 13: Place the uncovered mug into your preheated oven. Bake at 350 degrees F (176 degrees C) for 30-35 minutes, or until the cinnamon roll is golden brown on top and cooked through in the center.

Step 14: Glaze Preparation: While your cinnamon roll bakes, prepare the simple glaze. In a separate small bowl, whisk together the confectioners’ sugar, vanilla extract, and milk until the mixture is completely smooth and free of lumps. You can adjust the consistency by adding a tiny bit more milk if it’s too thick, or a bit more sugar if it’s too thin.

Once the cinnamon roll is out of the oven and still warm, you have two options for glazing: either brush or generously pour the prepared glaze directly over the warm cinnamon roll while it’s still in the mug, allowing it to seep into all the delicious crevices. Alternatively, carefully invert the baked roll onto a plate and then pour the glaze over the top for a more classic presentation.

Air Fryer Healthy Cinnamon Roll in a Mug Instructions

For an even quicker bake, your air fryer is a fantastic alternative!

Step 1: Follow the same dough preparation and rolling steps as outlined above (Steps 1-12). Once your cinnamon roll is formed and placed in the greased meal mug, position the uncovered mug directly into your air fryer drawer or basket. Ensure there’s enough space for air circulation around the mug.

Step 2: Air fryer temperatures can vary, so adjust accordingly. If your air fryer has a dedicated “BAKE” function, use it and bake at the same temperature and for the same duration as you would in a conventional oven: 350 degrees F (176 degrees C) for approximately 30-35 minutes. This setting mimics traditional baking conditions.

However, if your air fryer only has a standard “AIR FRY” setting, the heat distribution is typically more intense. In this case, set the air fryer to 300 degrees F (148 degrees C) and cook for a shorter duration, around 20-25 minutes. Keep a close eye on it during the last few minutes to prevent over-browning. Once baked to perfection, proceed to add the delicious glaze as described in Step 14 for the oven method.

Tips for Success!

Achieving the perfect Healthy Cinnamon Roll in a Mug is easy with these helpful tips:

• Dough Thickness is Key: When rolling out your 2-ingredient dough, aim for a thickness of about ⅛ inch. Rolling it too thin might cause it to tear during the spreading or rolling process, making it difficult to work with. Conversely, if it’s too thick, the dough might not cook evenly, and the roll could be dense.
• Mind the Borders: Always leave a small border of ¼ to ½ inch around the edge of your flattened dough rectangle before spreading the butter and cinnamon-sugar mixture. This border is crucial for ensuring a good seal when you roll the dough, preventing the delicious filling from oozing out during baking.
• Roll Snugly, Not Too Tightly: When rolling up your cinnamon roll, aim for a snug but gentle roll. If you roll it too loosely, the layers might separate, and the filling could escape. However, rolling it excessively tight can lead to a dense, tough texture and prevent the dough from rising properly. A gentle, even pressure is ideal for perfectly layered swirls.
• Flouring the Surface: Don’t forget to lightly flour your work surface before rolling the dough. This simple step prevents the dough from sticking, making the rolling and shaping process much smoother and easier to manage.
• Choosing Your Mug: Ensure you use an oven-safe or air fryer-safe mug that is large enough to accommodate the cinnamon roll as it expands slightly during baking. A Corningware meal mug is an excellent choice as it’s designed for oven use and can withstand the heat.
• Don’t Rush the Glaze: Apply the glaze while the cinnamon roll is still warm but not scorching hot. This allows the glaze to melt slightly and seep into the crevices, creating a truly irresistible finish. If the roll is too hot, the glaze might become too thin; if it’s too cold, it won’t absorb as well.

Top Tip: Make Your Own Self-Rising Flour!

How to make self-rising flour at home

Self-rising flour is essentially all-purpose flour that has had baking powder and salt pre-mixed into it. This convenient combination is perfect for many quick baking recipes, including our healthy cinnamon roll.

To easily make your own self-rising flour if you don’t have any on hand, follow these simple proportions:

PER ½ CUP: Combine ½ cup of all-purpose flour with ¾ teaspoon of baking powder and ¼ teaspoon of salt. Whisk these ingredients together thoroughly to ensure the leavening agents and salt are evenly distributed throughout the flour. This homemade blend will work perfectly in this recipe, giving your dough the rise it needs.

🌡️ Storage Tips for Your Healthy Cinnamon Roll

Although this recipe is designed for a single-serving experience, it’s a generous one, so you might have leftovers or wish to prepare it in advance. Here’s how to store your cinnamon bun effectively:

• Refrigeration: If you have any leftover cinnamon roll, or want to save half for later, simply place it in an airtight container and store it in the refrigerator for up to 4 days. When ready to enjoy again, a quick warm-up in the microwave (30-60 seconds) or a few minutes in a preheated oven (at 250°F/120°C) will bring back its delicious warmth and softness.
• Freezing: For longer storage, this cinnamon bun freezes beautifully. Place it in an airtight, freezer-safe container or wrap it tightly in plastic wrap followed by aluminum foil. It can be stored in the freezer for up to 3 months. To reheat from frozen, you can let it thaw in the refrigerator overnight and then warm it, or reheat directly from frozen in the microwave or oven until heated through.
• Versatile Mug Use: A great advantage of using a Corningware meal mug, as recommended, is its versatility. These mugs are designed to go seamlessly from the oven to the fridge, to the freezer, and then directly to the microwave for reheating. This makes storage and reheating incredibly convenient, simplifying your meal prep and leftover management.

👪 Serving Size Notes

This easy cinnamon roll recipe is intentionally designed to make 1 giant cinnamon roll. While it’s considered a single-serving dessert for a truly indulgent treat, its generous size is actually quite substantial, making it enough for two people to share comfortably. If you’re enjoying it solo, you can easily savor half now and save the other half for later (refer to our storage tips above for best practices).

For those who need smaller portions or want to prepare multiple rolls, you have the flexibility to adjust the recipe. Most recipe cards, including ours, allow you to halve or double the recipe simply by clicking on the serving number and selecting your desired quantity. The ingredient amounts will automatically adjust, ensuring you have the correct proportions for your needs.

🔢 Weight Watchers (WW) Points

For those tracking Weight Watchers points, here’s a breakdown for this delicious healthy cinnamon roll:

• If you choose to enjoy this entire giant cinnamon roll in one sitting, it accounts for **20 WW points** with the glaze.
• To reduce points, without the glaze, the whole cinnamon roll is **11 WW points**.
• Considering its generous size, sharing or splitting the roll in two halves brings each half to **10 WW points** with the glaze, making it a more manageable treat.
• For an even lower point option, if you substitute brown sugar and confectioners’ sugar with a calorie-free sweetener like monk fruit, the entire roll becomes **17 WW points** (or **8.5 WW points** when split in two). Without the glaze and using monk fruit, it’s an excellent **10 WW points** for the whole bun.

These adjustments allow you to enjoy this delightful treat while staying aligned with your personal WW goals.

❔ Frequently Asked Questions (Recipe FAQs)

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