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There’s something so magical about pulling some warm cinnamon rolls from the oven on a chilly morning. These high protein cinnamon rolls are an easy way to get all the magic, without all of the sugar or junky ingredients. My kids love these and because they have no yeast, they’re ready in less than an hour!
More people are focusing on protein now because of its benefits for building and maintaining muscle. You’ll find plenty of new protein bars on the market in tons of flavors and more brands are adding protein to various foods. While I’m all for more protein, the quality matters. Ingredients like GMO soy protein or whey protein from CAFO cattle may do more harm than good.
While we’re probably a ways off from buying healthy high protein cinnamon rolls in a tube at the grocery store, you can easily make them at home!
Healthy Cinnamon Rolls
So, are cinnamon rolls healthy? They’re certainly not in the same category as pasture raised meats or organic veggies, but it is possible to make a healthier version of cinnamon rolls. Instead of gobs of sugar these protein cinnamon rolls are naturally sweetened with coconut sugar and raw honey. No sugar cinnamon roll recipes usually call for sugar alcohols that can cause digestive issues for many people. That’s not what you’ll find here, but they’re still mildly sweet and absolutely delicious.
Protein Cinnamon Roll Ingredients
Now that my Hashimotos is gone and I’m able to eat a wider variety of healthy foods, I’ll eat gluten on occasion. I still avoid bleached, enriched, glyphosate sprayed conventional flour, but sometimes I pull out organic flour for baking. You can easily make these protein cinnamon rolls gluten free though with a gluten free flour blend. Just be sure to choose one that has clean ingredients, like this one.
Greek yogurt is one of the main ingredients in the creamy frosting and to gives the rolls a protein boost. If you need dairy free, then a really thick coconut milk yogurt could work, but I haven’t personally tried it.
Instead of making cottage cheese or whey protein cinnamon rolls, I used a different version of protein for these. I used Equip Prime protein which is made from beef protein, collagen, and gelatin. It’s a nose to tail protein source, but it’s not gritty or beefy tasting. If you don’t have any on hand, then collagen powder will also work.
Protein Cinnamon Rolls with Greek Yogurt
Protein Cinnamon Roll Dough
Greek Yogurt Frosting
4 oz cream cheese (softened)½ cup plain Greek yogurt (whole milk for best texture)2 TBSP raw honey (or to taste)1 tsp vanilla extract1 pinch salt
In a large bowl, whisk together the flour, protein powder, baking powder, salt, cinnamon, and coconut sugar.
Add the Greek yogurt and melted coconut oil, then stir until a soft dough forms. If the dough feels too dry, add milk or water a tablespoon at a time until it comes together.
Knead gently on a floured surface for 1–2 minutes, just until smooth.
Roll the dough into a rectangle about ¼ inch thick. Spread softened butter evenly over the surface.
In a small bowl, mix the coconut sugar and cinnamon, then sprinkle evenly over the dough.
Roll it up tightly into a log and slice into 8 even rolls.
Place the rolls in a greased 8×8-inch baking dish or parchment-lined skillet. Bake at 350°F for 20–25 minutes, until golden brown. Let cool slightly before frosting.
In a medium bowl or stand mixer bowl, beat the cream cheese until smooth. Add Greek yogurt, honey, vanilla, salt, and (optional) protein powder. Mix until thick and creamy. Spread generously over the warm, but not hot rolls.
Nutrition Facts
Protein Cinnamon Rolls with Greek Yogurt
Amount Per Serving (1 roll)
Calories 303
Calories from Fat 108
% Daily Value*
Fat 12g18%
Saturated Fat 8g50%
Trans Fat 0.1g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 31mg10%
Sodium 260mg11%
Potassium 282mg8%
Carbohydrates 40g13%
Fiber 2g8%
Sugar 12g13%
Protein 10g20%
Vitamin A 283IU6%
Vitamin C 0.1mg0%
Calcium 160mg16%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.
For a thicker frosting, chill it for 10–15 minutes before spreading.
Serving High Protein Cinnamon Rolls
These taste so good when they’re still slightly warm and fresh from the oven. If you know you’re not going to eat them right away, then save the frosting for right before serving. Store any leftovers in the fridge in an airtight container for up to 4 days.
What are some of your favorite baked goods to make? I’d love to hear about it in the comments!
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