DJ Foodielow-carb, low carb, sugar free, sugar-free, gluten-free, gluten free, primal, paleo

Cinnamon Roll Muffin, in a Minute

Prep: 1 min | Cook: 1 min | Total: 2 mins | Servings:1..

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Cinnamon Roll Muffin, in a MinuteCinnamon Roll Muffin, in a MinuteCinnamon Roll Muffin, in a Minute
I kind of grew up in and amongst farmers markets. I grew up in a town, somewhere in the mountains, near Yosemite National Park, CA. My grandparents owned a huge apple orchard in the town and they would attend various markets, selling apples, cider and apple honey. I'd join them and hang out. One of the markets was a market in Fresno, and THIS market had sweet, hot, fresh, steaming, aromatic cinnamon rolls.

These rolls became almost something like a part of my own DNA. Without them, I cannot function.

Years later, I owned a catering company outside of Cabo San Lucas, in Mexico. A big part of my catering company was a gigantic portable catering trailer that I'd designed. Because of the horrible and bumpy roads in Mexico, I designed all the cooking devices to run on natural fuels, primarily carbonized coconut shells. Ultimately, it was a 3 ton beast of a machine. To show it off and promote the catering business, I served as a vendor at the local Farmer's Market, pulling my massive kitchen up onto the grass, sparking up my coconut ovens and baking fresh cinnamon rolls, for all the world to sniff out and eat.

I LOVE cinnamon rolls!

All this said ... it COULD be that I love frosting! A do enjoy a good cinnamon roll, drenched in melting butter; fresh and a little doughy, but if I had to look deep within my own genetic structure, it becomes clear that I run more efficiently on FROSTED cinnamon rolls.

What we have here is an EXCEPTIONAL "One Minute Muffin", with a sweet and cinnamon twist, with the very same cream cheese frosting that I used to douse my rolls with, down in Mexico. Just swap out the sweetener for something a little less intense for my blood sugars and ... the end result would've made the 8 year old boy in Fresno smile, ear-to-ear.

. .
Cinnamon MuffinCaloriesFatProteinCarbsFiberSA'sNet Carbs
2 tbsp (13g)  golden flaxseed meal (Buy Now) 604.534400
2 tbsp (14g)  almond meal (Buy Now) 807331.501.5
2 tsp (6.25g)  'Swerve' or other sugar equivalent (Buy Now) 0006.2506.250
1/2 tsp (1g)  cinnamon, ground2.
1/2 tsp (2g)  baking powder (Buy Now) 2.500.5000.5
dash salt0000000
1 tbsp (7.5g)  chopped walnuts49.064.911.131.500.5
1 tsp (3.02g)  raisins, chopped10.
1 large (50g)  egg7256.5.5000.5
1 tsp (4.67g)  melted butter33.333.6700000
Cream Cheese FrostingCaloriesFatProteinCarbsFiberSA'sNet Carbs
1 1/2 tbsp (21.28g)  full fat cream cheese, warmed72.847.251.28.83000.83
1 tbsp (14g)  fresh whole butter, softened1001100000
3 tbsp (37.5g)  powdered sugar equivalent (Buy Now) 00037.5037.50
dash vanilla extract1000000
dash salt0000000
Totals (of 1 Servings):483.4743.36g15.05g57.12g6.66g43.75g6.71g
Per Serving:483.4743.36g15.05g57.12g6.66g43.75g6.71g *


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  1. Combine your flax, almond meal, cinnamon, sugar equivalent, baking powder and salt in a coffee mug, or other microwaveable safe mold, of some kind. (I like to grease my mug first, but I don't think it's necessary)
  2. Mix in your raisins, walnuts, egg and melted butter.
  3. Microwave on high for 60 seconds, (90 seconds if using a weaker microwave, or if you've added lots of other ingredients, like cheeses, nuts, frozen berries, etc.)
  4. While the muffin is nuking, beat together your cream cheese, butter, powdered sugar equivalent, vanilla and salt. Make sure your cream cheese and butter are soft (leave out at room temperature for a while) before whipping, or else mixing will be difficult, at best.
  5. Once your muffin is done, douse with frosting and smile, smile smile!

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* Learn More: More about this recipe and nutrition ...

Post a Comment

Posted by DJ on Jul 07, 2014, 04:54 PM EST
Nita, I know a lot of people that just make big batches of the dry mix and simply scoop it out and add their wet ingredients when they want one. Easy peazy!
Posted by Nita on Jul 07, 2014, 10:17 AM EST
This is a wonderful treat for anyone watching their carbs but needing a cinnamon roll. ME! Brooke A I usually measure the dry ingredients and put in a sandwich baggie till morning and it speeds up the process. I also measure the butter and cream cheese the night before and put in refrigerator so first thing in the morning I take out so it can start softening. Hope this helps to be able to enjoy this often for breakfast.
Posted by DJ on May 27, 2014, 02:34 PM EST
Hi Unknown, it's actually closer to 7. Look at the final column. This column has the fiber and sugar alcohols subtracted from the totals. Fiber and erythritol do not have an impact on blood sugars, so they do not count and are subtracted from the total. Give this a read to understand more about the math on my website. I hope this helps!
Posted by Unknown on May 26, 2014, 01:49 AM EST
How is this low carb when there is 57 carbs? That to me isn't low carb.
Posted by DJ on May 20, 2014, 05:15 PM EST
Hi Rosemary ... honestly, I've never tried that. That said, I have a sneaking suspicion that it WOULD work. Give it a shot! It's just 2 tbsp. Worst case it doesn't work, but ... it's not a major loss. Again, though ... I suspect it'll work just fine, in this particular case. Please report back your findings! :)
Posted by Rosemary on May 19, 2014, 10:08 AM EST
I've recently started induction on Atkins and I was wondering if it would be ok to swap the almond meal for protein powder?
Posted by DJ on May 14, 2014, 02:31 PM EST
Hi Mindy, I actually prefer them baked. 350 F for about 13 to 15 minutes (or golden). Alternately, for larger loaves/cakes ... 350 F for 24 to 28 minutes. I hope this helps! :)
Posted by mindy on May 13, 2014, 07:09 PM EST
Can these be baked as well??
Posted by DJ on May 06, 2014, 02:12 PM EST
I'm glad you like it, LeAnnWP! :)
Posted by LeAnnWP on May 03, 2014, 02:28 PM EST
wow.. this is amazing!! I miss cinnamon rolls or cinnamon anything.. this is fabulous! THANK you!
Posted by DJ on Apr 28, 2014, 04:02 PM EST
Hi Brooke, I'm sure they're ok to freeze. They'll lose a bit of quality, but I know some people freeze them and then pop them in the toaster to bring them back to life. I know others make a mix of the dry ingredients and just quickly throw it all together. The frosting lasts a while, so you could also make some of the frosting and just leave it in the fridge, with a small time lock on it, so your fingers don't keep dipping in to it. ;) I hope this helps! :)
Posted by Brooke A. on Apr 28, 2014, 10:23 AM EST
I just made the cinnamon roll omm...I am officially in love...can't wait to make them all! But one question. These are a little tedious with all the ingredients and I'm sure that as I make more it won't feel that way, but in the meantime do these freeze well?
Posted by DJ on Apr 10, 2014, 04:29 PM EST
I'm glad you liked it, Jenifer! This, the vanilla and the pumpkin are my favorite OMM's. I'm with you on the chocolate one. It's ok, but a bit dry and scratchy. I keep meaning to tinker with it, but it gets so much positive feedback ... I tend to just let it do its thing. In any event, I'm glad you like it. Thanks for the feedback! :)
Posted by Jenifer on Apr 10, 2014, 08:35 AM EST
This was delicious!! I made the chocolate OMM last night but this one takes the prize. Thanks for sharing. I can't wait to try more of the recipes here.
Posted by DJ on Apr 07, 2014, 07:51 PM EST
Thanks, Karen! :) Yes, this recipe multiplies quite well. I do it often and bake them. 350 F for about 13 to 15 minutes (for muffins) and 24 to 28 minutes for a larger loaf or cake. I hope this helps! :)
Posted by Karen on Apr 07, 2014, 11:08 AM EST
I made these this morning, yummy! If I want to make a batch of 8 can I just multiply the ingredients? I want to bake them a bit smaller & more. Thanks for your hard work! You are one of many talented low carb chefs, very appreciated! Karen A
Posted by DJ on Mar 26, 2014, 03:48 PM EST
Hiya Grateful! Thanks for the kind words! :) Maybe you should sit down with your husband and have a heart to heart. He may be more open and receptive to my recipes than you might think! ;)
Posted by Grateful on Mar 26, 2014, 11:01 AM EST
Dear Amazing, Wonderful, Chef-guy. I am an extremely happily married woman, but if I was not, I would want to marry your recipes. Thank you thank you thank you for sharing them, along with your witty and interesting commentaries.
Posted by DJ on Mar 24, 2014, 04:33 PM EST
Hi Chef! Because this recipe is rooted in the microwave, the size/shape of the vessel doesn't matter as much. The waves just attack the water molecules and vibrate the dickens out of them, regardless of the container. That said, my ramekins are 8oz. My cups vary in size/shape (bought at the salvation army, specifically so I could have a cheap variety). As long as it's non-pourous and save for the microwave ... it works! All this said, I personally never microwave them. I much prefer baking them and use a typical "large sized" silicone baking muffin tin (the kind that makes 6 muffins per half quarter sheet-tray). 350F for about 13 to 15 minutes. I hope this helps!
Posted by Chef Geoff on Mar 24, 2014, 11:42 AM EST
Hi from Rochester, NY. Where we still have winter!! Woohoo!!! NOT!!!! I'm fed up with avoiding the real bad foods like Cinnamon Rolls and diving into making my own. Thank you for this version. As a foodie I'm curious what size coffee cup and/or ramekin you use. I love COFFEE so my mugs are 10 ouncers or better and I know container size affects the finished product on so many levels! Also I have ramekins from 1/2 cup on up.
Posted by Jo Ann on Mar 20, 2014, 08:03 PM EST
Just made this...OMG I couldn't wait to taste it and it ended being my dinner, sure glad I had a healthy lunch :-) Delicious! Keep bringing on the recipes and your stories too!!
Posted by DJ on Mar 14, 2014, 02:39 PM EST
Awesome, Bethy! I'm glad to hear it! :)
Posted by Bethy on Mar 13, 2014, 11:17 AM EST
OMG this is the best recipe for OMM, and I think I've tried almost all of them. This is my new go to recipe. For the frosting I used about 2 Tablespoons heavy cream and some sugar free vanilla pudding to make a thick frosting. It was heaven. Thanks!!
Posted by DJ on Mar 12, 2014, 03:34 PM EST
All that scrolling is making your finger tired, Unknown? Sorry to hear of your struggles ...
Posted by Unknown on Mar 12, 2014, 02:58 PM EST
Can you please just get to the recipe and the ingredients. It would speed things up for all of us.....thanx
Posted by DJ on Mar 10, 2014, 02:19 PM EST
Thank you, Cynthia and Alicia! I'm really glad you enjoy them. This is probably my favorite (or the pumpkin ... ) Hmmmm ... or maybe the vanilla. ;)
Posted by Cynthia on Mar 09, 2014, 10:05 PM EST
OMG! I can live like this. You rock, 4 months post pregnancy, gained100lbs, down 75, I can do this. Thank you for posts!
Posted by Alicia on Mar 07, 2014, 12:12 PM EST
OMG!!!!! This is so good and yummy. It totally puts my sweet tooth self in a state of bliss. Thank you so much for this quick, easy, and delicious breakfast treat :)I'm going to use the frosting on my gluten free cupcakes or at least I'll try if I don't eat it all first ;)
Posted by DJ on Feb 23, 2014, 06:03 PM EST
LOL! Thanks for the chuckle, Gina! Glad you enjoyed it!
Posted by Gina on Feb 23, 2014, 10:09 AM EST
I just made this morning and my 3 yr old and 1 yr old both highly approve! It is delisious! Although my son didn't care for the walnuts. He said nuts are for squirrels. Out of the mouth of babes. :)
Posted by DJ on Feb 19, 2014, 08:04 PM EST
Kim, I personally haven't. I have a little scoop and various recipes memorized, so when I want to make something, I just kind of quickly cobble it together. However, I know a lot of people DO make mixes out of it, then add the wet ingredients, nuke and enjoy!
Posted by Kim on Feb 19, 2014, 01:00 PM EST
These are fantastic! The texture is perfect! Have you ever made a big batch of the base recipe to have on hand? In my morning rush, every minute is precious and these would be great on the mornings I don't have something pre-made!
Posted by DJ on Feb 16, 2014, 04:16 PM EST
Fantastic, Suzanne! I'm glad you enjoyed it! :)
Posted by Suzanne on Feb 15, 2014, 04:44 PM EST
Amazingly delicious! I halved the amount of sweetener because I don't like things super sweet.. it was perfect. I've been on the candida diet since August, so no sugars or fruit, and just wanted to treat myself. Thank you thank you thank you!!!
Posted by DJ on Feb 06, 2014, 12:11 PM EST
Hi Carol ... No? I really think this needs "something else" ... otherwise, it'll be a sort of crumbly cookie/scone-like thing. As an alternative, you could try using the Vanilla OMM as a base, which is coconut flour. Or use a coconut flour/almond meal blend for this one. I hope this helps! :)
Posted by Carol on Feb 06, 2014, 09:12 AM EST
This sounds so good. My hubby is really missing his cinnamon buns. Is it possible to add almond meal twice? I do not care for flax seed, and really don't want to buy chia seeds. I know...I am being difficult. :) Thanks.
Posted by DJ on Jan 05, 2014, 01:48 PM EST
Hi Cheryl, sure! Just use ground chia seeds, instead. They work almost precisely the same way. I grind mine with a coffee grinder, but you can purchase it pre-ground. I also recommend using about 25% less. So, if the recipe asks for 2 tbsp., use about 1 1/2 tbsp. I hope this helps! :)
Posted by Cheryl P. on Jan 05, 2014, 06:38 AM EST
Can you suggest something else for the flax? I have an allergic reaction to it....and the recipe looks awesome!!
Posted by Frankweir on Jan 02, 2014, 07:42 PM EST
Thanks DJ...yea low carb cookies are's partly because sugar does more than just provides moisture, stickiness, and texture that is very difficult to duplicate without it. Life is not fair! Looking forward to your book!
Posted by DJ on Jan 02, 2014, 12:12 PM EST
Frank, I'm glad you enjoyed it! Regarding the cookies ... I actually made about 10 different cookies about 2 months ago and discovered that I lack the knowledge or skill to make a variety of delicious sugar free cookies! They were all edible and about 3 were awesome, but the other 7 were lackluster, at best. Those will never see the light of day, but the other 3 will be in my upcoming book (if I ever finish the thing! ;) ). In any event, on my site the lemon bars are excellent and come from the cookie family. Beyond that I don't have much. Check out Jennifer Eloff's Cookie Section: Cookies and Squares.
Posted by frankweir on Jan 02, 2014, 11:35 AM EST
DJ...just made this and it is remarkable. I subbed the much hated Carbalose for the flax and it was a wonderful result. And the frosting is brilliant. Delicious, quick, and versatile. Ill be using it on many other things. If you can, please suggest some cookie recipes. I have tried and tried but, with almond flour, mine always come out tasting the same and are very dry. I want to try your funnel cake recipe. We made a conventional recipe and made rosettes which were wonderful. Such a small amt I don't think the carb load was too bad but I'd like to try your batter recipe. Love your facebook posts! Happy New Year!
Posted by DJ on Dec 31, 2013, 12:07 PM EST
Fantastic, Jo! I'm glad to hear it! Please let me know if you have any questions! Welcome! :)
Posted by Jo on Dec 31, 2013, 03:46 AM EST
Really enjoying this blog! Its quickly becoming my everyday go to source for grain free sugar free meals! Everything I've made so far has been really great!
Posted by DJ on Dec 29, 2013, 10:59 AM EST
Good thinking, Jan! A lot of people do this, actually. They make little pre-mix kits, so they just need to throw it together at the last minute. Quick and easy!
Posted by Jan Johnson on Dec 29, 2013, 07:08 AM EST
I am eating this now, and it is absolutely delicious! Thank you so much - I was going to cheat tonight and make something not good for my diabetes, but I remembered pinning this and made it instead, and I am so glad I did! I am going to make up some little pre-mixed packets so all I have to do is add the wet ingredients and I'll be good to go!
Posted by DJ on Dec 24, 2013, 03:06 PM EST
Hi Nikki, a great alternative is ground chia seed. You would want to use about 25% less. So, in this case, use 1 1/2 tablespoons of ground chia, rather than 2 tbsp of flax. I hope this helps!
Posted by Nikki on Dec 24, 2013, 02:52 PM EST
I don't cook with flaxseed at all, so I wondered if you have any recommendations for why I could use in place of it. Thank you! :)
Posted by Unknown on Nov 21, 2013, 07:22 AM EST
Wow!!! Just made it and LOVE it!!! Quite simple, easy and fast!!! THANK YOU VERY MUCH!!!
Posted by DJ on Aug 13, 2013, 06:21 PM EST
Hi Estelle! Thank you for the kind words! I agree, it's a pretty amazing little treat, considering it's ... actually not even really a treat! It's something I view as a good way to start the day! Also, I'm THRILLED you tried my chocolate pie! That's still one of my absolute favorites!
Posted by Estelle on Aug 13, 2013, 08:01 AM EST
I had this for breakfast yesterday and this morning - I love being able to eat something like this for breakfast on a low carb diet! Thank you so much for this easy delicious recipe and all your other hard work (also tried your chocolate tart with the macadamia nut crust and that was also super yummy!)
Posted by Judy on Jun 21, 2013, 11:17 PM EST
He said it was one of the first days this summer that he's felt full all day. That's worth the price of admission (or cinnamon roll) alone!! We'll be repeating that breakfast for him pretty frequently.
Posted by DJ on Jun 21, 2013, 02:17 PM EST
Glad you liked them, Judy AND found some tricks that work for you! Your son's daytime snack should really keep him satisfied for a good long time, I believe. Let me know what he says!
Posted by Judy on Jun 21, 2013, 10:27 AM EST
Thanks for the tip. I was impatient, & tried it with the coconut flour before you even had a chance to reply(I added only 1 Tbsp of the flour, & used 1 whole egg & 1 egg white) & it was delicious! I made another one for breakfast today. It was a bit more cake-like (not necessarily a bad thing! ?)with the coconut flour, so next time I'll try it with all flax. I made one for my son with your recipe (using almond flour), & he loved it! He's a lifeguard at one of our state parks, & has long days & is almost always hungry. I gave him one of the rolls, an egg, and blueberries. I'll be anxious to hear how long it kept him satisfied. Thanks again for sharing the recipe!
Posted by DJ on Jun 20, 2013, 05:58 PM EST
Hi Judy, actually my recommendation would be to just use all flaxseed meal. You could use coconut flour, but it's my feeling that this would result in a softer/cake-ier muffin. This would be really tasty on its own, but I feel it would get a bit lost with the hearty cream cheese frosting. Either way, it's going to be delicious, but my suggestion is based on creating a heartier and more sturdy muffin. I hope this helps!
Posted by Judy on Jun 20, 2013, 03:40 PM EST
This sounds yummy! I'm allergic to almonds (big issue trying to go lc/gf!!)so wondered what you thought about swapping out the almond flour for coconut flour. I know I'd have to use less & increase the egg/liquid, but what are your thoughts?
Posted by DJ on May 18, 2013, 05:25 PM EST
Yep! I think that's a good way to go. You can also make the frosting WELL in advance, but be warned it hardens when its cold. Maybe pull it out and put it in "defrost" mode in the nuker, while showering in the morning? Just a thought ... Glad you liked it! :)
Posted by Amy Morris on May 18, 2013, 05:11 PM EST
Oh my goodness! I've been cooking low-carb for several years now, and these are AMAZING! Definitely a winner. Thank you so much for sharing! I am planning on making up individual mixes for this as a delicious breakfast.
Posted by DJ on May 18, 2013, 02:29 PM EST
Sure thing, Viki! It's funny you should say that about the warning. I had literally typed one up and attached it to the chocolate OMM, but decided it was a bit too darkly written and removed it. Ultimately, these things are "somewhat" self regulating. They are full of fats, which the body will reject if given too much. You should eat and feel completely satisfied for a good long while. The desire to eat another should subside. At least ... that's the theory! Regarding the carb amounts ... yep, they fall a bit into place as you make larger batches. The frosting is overkill on this one, but to make a single serving frosting that actually MATCHES the muffin would require silly small amounts of things. My hope and belief is that most people will do what you've done, but ... we shall see! Thanks for the kind words and enthusiasm! :)
Posted by Viki on May 18, 2013, 10:05 AM EST
DJ, this recipe should come with a "Warning"! They are addictive :-)! I made the recipe for the one muffin, shared it with my husband and decided I would NEVER make just one again! I immediately went back to the kitchen and mixed up a batch for 8 muffins, filled a 6-count giant muffin pan and baked them for 14 minutes @ 350. I will make a large batch of the cream cheese frosting and we will be keeping these on hand for when you just really want something sweet. The net carbs come out a bit lower when sharing. This recipe is a real keeper! Thank you for sharing your talents with us!!!
Posted by DJ on May 17, 2013, 01:40 PM EST
Thanks, GiGi! It's funny ... before I watched my sugar intake, I didn't really care for raisins, much. Now that I'm REALLY careful about what I eat, raisins have become a rare, but ... pleasant surprise! Thanks for the kind words! :)
Posted by GiGi Eats Celebrities on May 17, 2013, 10:46 AM EST
Minus the raisins, you are a GENIUS :)
Posted by DJ on May 16, 2013, 02:13 PM EST
Hi Stephanie. It's not at all! Any ground flax will do. It's just what I happen to have, but yours will do just fine!
Posted by Stephanie on May 16, 2013, 01:33 PM EST
How important is the golden flax? I don't have any (I just have Whole Ground Flax Seed Meal from Bob's Red Mill), and I MUST make this immediately! :)
Posted by DJ on May 15, 2013, 01:47 PM EST
Hi dgidaho, Yep! I concur! It's a magical blend of ingredients. The frosting just really ties the whole thing together and really does become everything I love about a cinnamon roll! MORE EXCLAMATION POINTS!!!!!! Thank you for the kind words. Thrilled your husband loved it, too! :)
Posted by dgidaho on May 15, 2013, 12:27 PM EST
OH MY GOODNESS!!!! I just tried this and it is BEYOND yummy! Even my high-carb hubby was impressed--and he's not easily impressed! This will be a "go-to" for absolute decadence! I hate when people use tons of exclamation marks, but I just couldn't resist on this one... :) Thank you for sharing this recipe!