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This easy recipe for cinnamon rolls packs a decent amount of protein and delivers soft, chewy buns with a decadent brown sugar cinnamon swirl. Each one has about 170 calories and 10 grams of protein, and they make a good mid-morning treat, after-school snack, or dessert!
What’s your go-to protein source after a workout? As much as I prefer a real meal, sometimes there just isn’t time. That’s when I end up reaching for a protein bar or other pre-made protein product just to hold me over. But no matter how delicious the protein bar flavor sounds, I usually find them underwhelming, either taste-wise, texturally, or both. (And let’s be honest, sometimes the ingredient list is just over-the-top.) So I wanted to come up with a homemade solution!
With just 170 calories and 10 grams of protein, these cinnamon rolls are fairly low calorie and relatively high protein. Pair them with a bowl of Greek yogurt or cottage cheese topped with nuts and berries for a satiating meal in itself. Or eat one of these rolls to hold you over while you make a full meal.
The best part is how delicious these are. Everyone I’ve shared them with had no clue that they weren’t “regular” cinnamon buns! They’re soft and chewy with a sweet, buttery cinnamon swirl and decadent icing drizzle. And bonus, they’re easy to make (with no rise time!), and whip up in just 45 minutes from start-to-finish. They’re lovely as part of weekend brunch, or meal prep them to enjoy during the week as a snack, dessert, or part of breakfast.
Why You’ll Want This Recipe on Repeat
- Relatively quick and easy. As far as cinnamon rolls go, this version is pretty simple to make. There’s no rise time or chill time, and they’re on your table (with the kitchen already cleaned up if you tackle it while they’re in the oven) in just 45 minutes.
- A better-for-you way to satisfy a sweet tooth. With about 170 calories and 10 grams of protein each, these cinnamon buns won’t sabotage your healthy eating. If you want to eat cinnamon rolls while you’re on a weight loss journey (or just want a lower calorie treat that’s higher in protein), this recipe was made for you.
- Customize the ingredients. I listed some of the ingredient brands I used so you can get the same macros if you want to, but you can swap them out based on your preferences. For example, I used keto sweeteners, but also tested this recipe with regular sweeteners and both work well.
- Soft, gooey, sweet cinnamon oblivion. Let’s be honest; even if it’s healthy, if it doesn’t taste good I probably won’t want it again. This recipe delivers on both fronts. During development, I made this recipe for multiple people and no one guessed that these cinnamon rolls are low calorie and high protein based on how decadent they taste!
Ingredients
Breaking It Down
Ingredients Explained
In this section I explain the ingredients and give substitution ideas where applicable. For the full recipe (including the ingredient amounts), see the recipe card below.
Cinnamon Brown Sugar Filling Ingredients
- Unsalted butter – Adds rich, buttery flavor to our sweet cinnamon swirl.
- Protein powder – I used Equip Prime Protein Salted Caramel because it’s what I keep on hand, but you can use any brand of caramel or vanilla protein powder you like.
- Keto brown sugar – Or regular light brown sugar.
- Ground cinnamon – You can’t have cinnamon buns without cinnamon!
Dough Ingredients
- Flour – Here we use all-purpose flour and Greek yogurt as the base for this dough. We also use a generous amount of flour to roll out the dough.
- Keto granulated sweetener – I use a blend of granulated monk fruit and allulose. You can use regular granulated white sugar if you prefer.
- Baking powder – The leavening agent in this recipe.
- Salt – To season the dough so it isn’t bland.
- Nonfat Greek yogurt – Low-fat or full-fat Greek yogurt also work here.
- Pure vanilla extract – For flavor and aroma.
- Pure almond extract – Here we use a small amount of almond extract. It adds lovely depth of flavor and sweet, rich aroma, making these cinnamon rolls reminiscent of a bakery. But don’t worry, with this tiny amount you won’t be able to pull out the flavor of almond.
- Egg wash – Lightly beat 1 egg with about 1 tablespoon of water for the egg wash to brush on top. This helps the pastries brown a bit.
Icing Ingredients
- Keto powdered sweetener – Or regular powdered sugar.
- Fairlife Fat Free Milk – Or any kind of milk you like.
Step-by-Step Instructions
Here are step-by-step instructions to walk you through making this recipe. For the recipe video, please see the recipe card below.
1: Prep
Preheat the oven to 350F. Line an 8 by 8-inch baking pan with parchment paper.
2: Make the Cinnamon Brown Sugar Filling
Add all ingredients to a medium bowl and mix well.
3: Make the Dough, Roll it Out, and Assemble the Rolls
- Whisk together the flour, sugar, baking powder, and salt in a large bowl.
- Add the yogurt, vanilla extract, and almond extract.
- Stir to combine, kneading a couple times if necessary.
- Generously flour your countertop (or a piece of parchment paper) and both sides of your dough. Roll it out to a rectangle about 8 inches long by 12 inches wide, adding more flour as necessary.
- Evenly sprinkle the filling on the dough, leaving a border of about 1/2 inch all around.
- Starting with one of the short sides, tightly roll up the dough into a log. Cut the log into 4 equal portions.
4: Bake the Rolls
- Place the 4 rolls into the prepared pan, gently pressing each down to flatten slightly. Brush the tops with egg wash.
- Bake until the rolls are just set, about 25 to 30 minutes. (They may not be golden on top, and that’s okay as long as they’re set; don’t over-bake or they won’t be chewy.)
5: Make the Icing
As soon as the rolls are out of the oven, stir together the icing ingredients in a small bowl. Let the rolls cool for 5 to 10 minutes, then drizzle the icing on top and enjoy.
Storage
Store leftovers wrapped in the fridge for up to 5 days or in the freezer for up to 3 months. For best flavor and texture, I like to reheat them after refrigerating or freezing.
PRO TIP: If you’re making these for meal prep, wait to add the icing until after reheating. You can store it on the side in snack-size plastic baggies, in plastic condiment containers, or in these adorable reusable 2-ounce glass condiment jars.
Tips For the Best Protein Cinnamon Rolls
- Don’t be afraid to generously flour your work surface when you’re rolling out the dough. The dough is a tad bit on the tacky side, so it needs quite a bit of flour for rolling.
- If the dough sticks to your work surface when you’re rolling it into a log, flour a metal spatula and gently slide it under the dough to loosen it.
- Make sure not to over-bake the rolls. Just like regular cinnamon buns, we’re going for chewy, gooey rolls.
- When you’re eating leftovers, heat them up briefly before eating. It softens them back to that deliciously chewy texture. For best results, be careful not to over-do when reheating.
Frequently Asked Questions
Yes! To do so, reduce the all-purpose flour to 3/4 cup and add 1/4 cup of your favorite unflavored protein powder.
You can skip the egg wash here, or instead of egg wash, lightly brush the tops with milk or cream before baking.
One of the main functions of egg wash is to help create a golden brown color on top. Here, egg wash isn’t that important because we aren’t cooking the rolls until they’re golden brown. (We want the signature gooey cinnamon bun texture and they’ll be overcooked if we bake them until the tops are browned.) Additionally, we drizzle icing on top, so the pastry tops aren’t all that visible.
If you’re in a time crunch, you can reheat them in the microwave. Put a cinnamon roll on a microwave-safe plate, cover it with a slightly damp paper towel, and microwave for 20 seconds. After that, you can add 10 second intervals if necessary until it’s warm throughout.
You can also reheat cinnamon buns in a 350F oven. Put them on a baking tray or casserole dish, cover with foil, and pop them into the oven until warm, about 10 to 15 minutes.
Another good option is to reheat them in a 350F air fryer. Wrap the cinnamon rolls in foil and air fry until warm, about 5 to 8 minutes.
More Protein Focused Breakfast Ideas
- Sweet Potato Breakfast Bowls
- Foul Mudammas (Egyptian Fava Beans)
- Freezer-Friendly Meal Prep Breakfast Sandwiches
- Sourdough Discard Protein Bagels with Greek Yogurt
Let’s Connect
Did you make this recipe? Please rate it and leave a comment below. You can also tag @anediblemosaic on social media.
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Lower Calorie Higher Protein Cinnamon Rolls Recipe
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Ingredients
Cinnamon Brown Sugar Filling:
- 1 tablespoon unsalted butter melted
- 1/2 scoop Equip Prime Protein Salted Caramel about 2 tablespoons (or any brand of caramel or vanilla protein powder you like)
- 2 tablespoons keto brown sugar lightly packed (or light brown sugar)
- 2 teaspoons ground cinnamon
Dough:
- 1 cup all-purpose flour plus more for rolling out the dough
- 2 tablespoons keto granulated sweetener (or regular granulated white sugar)
- 2 teaspoons baking powder
- 3/4 teaspoon salt
- 1 cup nonfat Greek yogurt (or low-fat or full-fat Greek yogurt)
- 1/2 tablespoon pure vanilla extract
- 1/4 teaspoon pure almond extract
- 1 egg lightly beaten with 1 tablespoon water for egg wash
Icing:
- 4 tablespoons keto powdered sweetener (or regular powdered sugar)
- 1 teaspoon Fairlife Fat Free Milk (or any kind of milk you like)
Instructions
- Prep. Preheat the oven to 350F. Line an 8 by 8-inch baking pan with parchment paper.
- Make the cinnamon brown sugar filling. Add all ingredients to a medium bowl and mix well.
- Make the dough. Whisk together the flour, sugar, baking powder, and salt in a large bowl. Add the yogurt, vanilla extract, and almond extract, and stir to combine, kneading a couple times if necessary.
- Roll out the dough. Generously flour your countertop (or a piece of parchment paper) and both sides of your dough. Roll it out to a rectangle about 8 inches long by 12 inches wide, adding more flour as necessary.
- Assemble the rolls. Evenly sprinkle the filling on the dough, leaving a border of about 1/2 inch all around. Starting with one of the short sides, tightly roll up the dough into a log. Cut the log into 4 equal portions, and place the 4 rolls into the prepared pan, gently pressing each down to flatten slightly. Brush the tops with egg wash.
- Bake. Bake until the rolls are just set, about 25 to 30 minutes. (They may not be golden on top, and that’s okay as long as they’re set; don’t over-bake or they won’t be chewy.)
- Make the icing. As soon as the rolls are out of the oven, stir together the icing ingredients in a small bowl. Let the rolls cool for 5 to 10 minutes, then drizzle the icing on top and enjoy.
Video
Notes
- To Increase the Protein Even More: You can add protein powder to the dough. To do so, reduce the all-purpose flour to 3/4 cup and add 1/4 cup of your favorite unflavored protein powder. I don’t recommend adding more protein powder to the dough than that because protein powder tends to absorb more moisture than flour; without making other changes (such as increasing the wet ingredients), you run the risk of your cinnamon buns being dry.
- Storage: Store leftovers wrapped in the fridge for up to 5 days or in the freezer for up to 3 months. For best flavor and texture, I like to reheat them after refrigerating or freezing.
- Reheating: To reheat in the microwave, put a cinnamon roll on a microwave-safe plate, cover it with a slightly damp paper towel, and microwave for 20 seconds. After that, you can add 10 second intervals if necessary until it’s warm throughout. To reheat in the oven, put a cinnamon roll on a baking tray or casserole dish, cover with foil, and pop it into a 350F oven until warm, about 10 to 15 minutes. To reheat in the air fryer, wrap a cinnamon roll in foil and air fry at 350F until warm, about 5 to 8 minutes.
- Meal Prep Tip: If you’re making these for meal prep, wait to add the icing until after reheating. You can store it on the side in snack-size plastic baggies, in plastic condiment containers, or in these adorable reusable 2-ounce glass condiment jars.
- Nutrition Information: The nutritional information for this recipe was calculated using the brands specified in the recipe. Note that if you use different brands, the nutrition information will likely change.
Nutrition
Nutritional information is automatically calculated and should be used as an approximate.
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I’m the writer, recipe developer, photographer, and food stylist behind this blog. I love finding the human connection through something we all do every day: eat! Food is a common ground that we can all relate to, and our tables tell a story. It’s my goal to inspire you to get in the kitchen, try something new, and find a favorite you didn’t know you had.
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