This recipe took me a few tries, but I’ve finally landed on a version that I am proud to bring you.
These protein cinnamon rolls are one of the most delicious ways to get some extra protein in for breakfast…
These protein cinnamon rolls are packed with 11g of protein each, but you’d never know it. They’re soft, buttery, and packed with delicious cinnamon flavor.
This recipe is kid-approved, and it’s a perfect recipe to make with your kids on a weekend or snowy day. They’ll never know that they’re secretly healthy!
In my trials, I made sure that you’d be able to peel these protein cinnamon rolls, because what fun is a cinnamon roll if you can’t peel it all the way down to its core?
Needless to say, these cinnamon rolls deliver.
If you need some validation that these protein cinnamon rolls are actually as good as they look, the reviews I’ve been getting over on Instagram have been nothing but positive:
How to make
To make the , you’re going to start by mixing all of the liquid ingredients together, then adding in the next.
Once you mix the liquid ingredients with , it’s going to start to resemble , but won’t quite be there yet.
You’re going to add the as the last , and that is what is going to bring everything together.
As I learned in my Air Fryer Donut Holes , adding the last makes a big difference. By adding it as the final , it will prevent the from becoming too sticky to work with.
It’s worth noting that I use a that is a blend of whey & casein , and I highly recommend you do the same. You can use 100% , but tends to be stickier and leads to baked goods that are drier (check out my Substitution Guide to see the differences). If you want to use the same I use, the code “Matt” will save you 15% on PEScience brand .
Once you have worked the with your hands to bring it all together, you’ll add the to a lightly to it out. I formed my on a sheet of parchment paper to make things easy, but it will work just fine on a clean countertop.
Using a rolling pin, out into a square. You can cut pieces off the ends and move them around to create the shape you need. Don’t worry, it doesn’t need to be perfect! the
Use a knife or pizza cutter to slice straight edges all the way around, discarding the small number of scraps you’re left with.
Spread over the entire sheet of , add the over the , then sprinkle over the top. Note that I use Country Crock as my , which is a spread, so it’s very easy to spread over the . If you use regular , you’ll want to make sure it is room temperature, or softened in the microwave, to be able to easily spread.
towards you, trying to keep it as tightly rolled as possible. I used the parchment paper to pull it towards me to allow the to itself, but you can also simply use your hands. is also a great way to the , as you’ll find in my Oreo Sushi . the
Spray an 8″ cake pan and add your . You can bake these protein cinnamon rolls on a baking sheet as well, but using a pan keeps everything nicely enclosed and allows the cinnamon rolls to bake into each other a bit.
Bake at 350 degrees F for 15 minutes.
I drizzled some before baking, which is why you see so much caramelized on the bottom of the pan. It wasn’t detrimental, but it didn’t add anything to the final product, so I left that step out of the . over the top of my
Although I must admit, it did create a beautiful caramelization on the bottom of my !
Allow the to cool for about 10 minutes before adding your . I created a very simple by mixing together powdered substitute and in a , but a (like in my Funfetti Cupcake ) would work great here.
Enjoy these fresh out of the oven, or save the leftovers in an airtight container and enjoy them throughout the week.
More recipes for cinnamon sugar lovers
As a kid, I would eat Cinnamon Toast Crunch pretty much every single morning, so it’s no secret that I absolutely love cinnamon sugar.
I mean, who doesn’t?
Here are some other recipes worth checking out if you’re a cinnamon lover:
- Healthier Cinnamon Crunch Bagels (Panera Copycat Recipe)
- Cinnamon Roll Protein Sugar Cookies
- Protein Snickerdoodle Puffs
- Low-Calorie High-Protein Snickerdoodle Cookies
- Cinnamon Toast Crunch Protein Bars
CInnamon Roll Dough
- 62g (2 Scoops) Vanilla Whey/Casein Blend Protein Powder (The code "Matt" will save you 15% on PEScience brand)
- 120g (1 Cup) All-Purpose Flour
- 25g Granular Sugar Substitute (or regular sugar)
- 2 tsp Baking Powder
- 42g Light Butter (I use Country Crock Original Spread)
- 50g Plain Nonfat Greek Yogurt
- 50g Unsweetened Applesauce
- 1 tsp Vanilla Extract
- 42g Light Butter (I use Country Crock Original Spread)
- 50g Brown Sugar Substitute (or regular brown sugar)
- 25g Powdered Sugar Substitute (or regular powdered sugar)
- Splash of Milk
- Preheat your oven to 350 degrees F.
- In a large bowl, mix up all of the liquid ingredients for your protein cinnamon rolls (butter, Greek yogurt, applesauce, and vanilla extract).
- Add the flour, baking powder, and sugar substitute to the bowl and mix it up. The mixture will start to resemble dough, but will not be quite thick enough yet.
- Add the 2 scoops of protein powder, then mix the dough with your hands until it all comes together. It may seem like there isn't enough liquid at first, but it will all come together.
- Lightly flour a sheet of parchment paper and add your dough onto it, sprinkling a little more flour over the top.
- Use a rolling pin to roll the cinnamon roll dough out into a square. You can trim pieces off and move them to patch up uneven areas, then roll it out so it comes together (see my photos above).
- Use a pizza cutter or butter knife to form straight edges around your dough.
- Add the butter for the filling directly onto the dough, then use the back of a spoon or butter knife to spread it around. Light butter is very easy to spread, but if you are using regular butter, you'll want to soften it first. Sprinkle brown sugar over the butter, then top with cinnamon (I didn't measure the amount of cinnamon I used, I just made sure to cover the entire thing as seen in the photos above).
- Tightly roll the dough towards you. I like to use the parchment paper to pull it towards me and allow the dough to roll itself, but you can use your hands to roll the dough as well.
- Use a serrated knife to slice the dough into 6 cinnamon rolls.
- Spray an 8" round cake pan with nonstick cooking spray and add your protein cinnamon rolls.
- Bake the protein cinnamon rolls at 350 degrees F for 15 minutes.
- Remove from the oven and allow the cinnamon rolls to cool for 10 minutes. Combine powdered sugar with a small amount of milk in a bowl to form a thick icing, drizzle over the top of your cinnamon rolls, and enjoy!
- The applesauce in the cinnamon roll dough helps keep the cinnamon rolls soft and cakey. You can leave it out if needed and use 50g of extra Greek yogurt instead, but the final result will be a bit denser (more like bagels).
- These protein cinnamon rolls can be baked on a baking sheet instead of inside a cake pan, but baking the cake pan method is the traditional method to allow them to all bake together.
- If you do not want to use protein powder, you can replace it with the same amount of flour and follow the recipe the same way. The cinnamon rolls won't be quite as sweet, but they'll still turn out great.
- Note that I do not count the sugar substitute in my carb totals because they contain 0 calories, but if you are strict about counting carbs, be sure to calculate the nutrition on your own.
If you are gluten free, I can't promise that almond flour will work in this recipe, but a 1:1 gluten-free flour replacement should work.
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Nutrition InformationYield 6 Serving Size 1 Cinnamon Roll
Amount Per Serving Calories 175Total Fat 7gCarbohydrates 17.5gFiber 1gSugar 2gProtein 11g