Protein Cinnamon Roll with Fitness Frosting! Under 200 calories

This is a super quick recipe for when you have a Cinnabon craving. All you need is a coffee mug and your microwave – no oven required!

CINNAMON ROLL (1 serving):

– 1 scoop vanilla protein powder  (I use Body Fortress Super Advanced Whey Protein)

– 4 TBSP of egg whites (or you can use 1 egg, calculations based off of egg whites)

– 1/2 TBSP water

– 1 tsp cinnamon

– 1/2 tsp splenda or stevia (I calculated calories with splenda)


– 1 heaping tablespoon of Chobani nonfat greek yogurt

– 1/4 tsp vanilla extract

– a tiny pinch of splenda or stevia to taste (I calculated calories with splenda)


1. In a coffee mug, mix protein powder, egg white, water, cinnamon and sweetener till blended well.

2. Place in the microwave for about 45 seconds. The batter will rise a ton so make sure you keep an eye on it so it doesn’t spill over. If it is not ready when you take it out just place in the microwave again for 10 seconds at a time until firm.

3. Flip over onto a plate and cut in 2!

4. For the fitness frosting, simply mix your Chobani greek yogurt, sweetener and vanilla extract together until smooth. Then top your little guys.

5. Sprinkle with a little more cinnamon on top for the Cinnabon effect.

6. EAT!!!!

NUTRITION FACTS: 194 cals, 0.7g fat, 6.9g carbs, 2.2g fiber, 37g protein (whoa amazing!)


44 thoughts on “Protein Cinnamon Roll with Fitness Frosting! Under 200 calories”

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  1. Bailey says:

    Please make healthy Nutella Cassey!!

  2. Bailey says:


  3. Kat says:

    I really want to try these! But does anyone know what I can substitute for the protein powder, but still keep the calories down?

  4. Lok says:

    Hi, what is the replacement for protein powder? because i don’t take protein powder.

  5. reem0z says:

    dying to try these 😀 definitely gonna try doing them today 🙂 hoping mine comes out moist

  6. Emily says:

    I made this and mine was so dry it was inedible! I should have read the comments first :/

  7. Sierra says:

    Turned out very dry for me, may have been because of the protein powder I used (Isoflex), but I was wondering if you had any fixes for the dryness because it was delicious otherwise.

    1. Miranda Martinez says:

      Just add a little more milk. 🙂

  8. Jenny says:

    I made this and mine was… dense like microwaved eggs. but it tasted sweet and cinnamony. It wasnt like the picture but still tasty!

  9. Dillon says:

    Is the yogurt supposed to be vanilla or plain?

    1. Mary says:

      Plain. Vanilla flavor has added sugar.

  10. Nana says:

    This looks just so AMAIZING and YUMMY that made me hungry LOL
    Have to try it!!! >.<
    Any way, is there anything I can replace the protein powder with? xxx

    1. Miranda Martinez says:

      Use the kind of flower you prefer or ground oats.

  11. sarah says:

    could you give directions for cooking in oven? the microwave is so awful for you! thanks

  12. Ellsie says:

    Could you make a Healthy Nutella reciepe? PLEASE!

    1. Nicki L. says:

      Yessss healthy nutella!

    2. Aastha says:


  13. Hannah says:

    Oh my god this is heaven!

    I’m doing Insanity and clearly Shaun T does not have a sweet tooth in the evenings, but I am craving something sweet so bad.

    This was incredible, exactly what I needed!

    Thanks so much =] xxxxxx

  14. mary says:

    reallly want to try this but i dont have a microwave how long would you put it in the oven for?

  15. Sierra says:

    I LOVE this recipe! Tastes just like a cinnamon bun from the bakery! Keep posting more recipies Cassey!

  16. Charli says:

    I know this may sound stupid, but is there a substitute for the protien powder ??

    1. PoppyKnight says:

      I was wondering the same thing!

  17. Sarah says:

    For those of you using a whole egg and having problems with it coming out dry, try this: add 1 TBSP coconut oil, 2 TBSP water, 3 TBSP unsweetened applesauce. Microwave for 2 minutes. If the middle still looks liquidy (mine did) microwave for 30 more seconds. Now it comes out nice and moist! Hope this helps.

  18. Catherine says:

    This looks delicious however i do not have a microwave do you have a suggestion of how long i should cook it in an oven?
    let me know thanks!!

  19. Lisa says:

    Make this with chocolate protein powder and sub in some coffee extract. It comes out in soufflé form. Awesome

  20. vaizadya says:

    Made mine today but subbed the cinnamon for cocoa powder and put a very small drizzle of chocolate syrup instead of the fitness topping….it was VERY dense, I attribute this to using a whole egg instead of egg whites. Still delicious though!

  21. Megan says:

    Dear Cassey,
    Absolutely love your recipes! (especially the microwaveable ones). I recently started your workouts as well. I really enjoy how motivational, conversational, and happy you are during them. Please keep up the amazing work!

  22. bananagurl99 says:

    AMAZING! this works with Psyllium husk (only 35 cal! for their serving size) in replace f the protein powder!! Also, I didn’t have any sweeteners other than organic agave (not the best, I know!). I was still shocked at how well it all worked out, I even put blueberries in the “frosting”, almost put it in the bun part haha THANK YOU!!

  23. chica7bonita says:

    Looks yummy! But how much is a scoop vanilla protein powder (in cups/ grams)?

    1. Megan says:

      there’s usually a scoop inside the bag of protein powder. I’m not sure the measurements of it, but they’re generally the same size in every brand

    2. MaiMai says:

      I just tested that out today, and a scoop is approx 25-30g or 2 half-heaped tablespoons =)

  24. Jayne says:

    Found your site today, through the Lorna Jane FB page… How good is the Lorna Jane range?!?!?! :))

    Wanted a sweet treat and made this… THE. BEST.
    I have an aching butt from the Pilates workout but this treat has relaxed that butt muscle haha

    1. blogilates says:

      love lorna jane! and glad you liked the cinnamon roll!

  25. Laurel says:

    I made this today and it was super rubbery and egglike :S totally inedible. Wondering what I did wrong :/

    1. sarah says:

      Mine was very eggy too :/ maybe because I used the whole egg instead of the egg whites.

  26. tracey says:

    just tried this for the first time today… it was soooo good! and quick! i was totally afraid it would stick to the coffee mug, lol, but it did not. thanks so much, you rock!

  27. Jen says:

    Could you use some unsweetened applesauce to moisten?

  28. Becky says:

    I found it pretty dry. Would adding a bit of oil or something make it more moist?

    1. blogilates says:

      hmm, maybe try a different moistener, but test it out!

    2. Cat says:

      Maybe try some organic coconut oil… I use this for EVERYTHING and its very healthy :]

  29. Sarah says:

    Look delicious! Could we be able to eat this on our 90 day challenge plan?