High-Protein Cinnamon Rolls: A Healthier Way to Satisfy Your Sweet Tooth!
Dessert
If you're like me and you have a serious sweet tooth, you know that sometimes, it can be hard to resist indulging in sugary treats. But after losing 100 pounds, I learned how to make healthier, high-protein alternatives that still hit the spot. That’s why I’m so excited to share this healthier high-protein cinnamon roll recipe with you! These cinnamon rolls are soft, fluffy, and packed with protein, making them the perfect treat for breakfast or a snack.
Instead of using a traditional dough full of butter and sugar, we’re swapping in Greek yogurt and a few smart swaps to keep the calories low and the protein high. And to top it off, we’ve got a delicious, sugar-free icing that makes these cinnamon rolls taste just as indulgent as the ones from the bakery, but without the guilt.
High-Protein Cinnamon Rolls: Light, Fluffy, and Guilt-Free!
Macros per Serving (Makes 7 small rolls):
Calories per roll: 121
Protein: 3g
Carbs: 7g
Fat: 4g
Ingredients:
For the Dough:
1 cup all-purpose flour
1 cup reduced-fat Greek yogurt
2 tsp baking powder
For the Cinnamon Filling:
3 tbsp brown sugar (or substitute with a sugar alternative like Stevia or Erythritol)
2 tsp ground cinnamon
3 tbsp sugar-free maple syrup
For the Icing:
1/2 cup zero-sugar powdered confectioner's sugar
2 tbsp water (or use low-fat milk for a creamier texture)
Prepare the Dough:
In a large mixing bowl, combine 1 cup all-purpose flour, 1 cup reduced-fat Greek yogurt, and 2 teaspoons baking powder.
Mix until a dough starts to form. If the dough is too sticky, sprinkle a little more flour until it’s manageable.
Once combined, turn the dough out onto a lightly floured surface and knead for a few seconds to bring it all together.
Roll Out the Dough:
Roll the dough into a rectangle shape (about 1/4-inch thick). Use your hands or a rolling pin, and be sure to keep the surface floured so it doesn’t stick.
Prepare the Cinnamon Filling:
In a small bowl, mix together 3 tablespoons brown sugar (or your sweetener of choice), 2 teaspoons ground cinnamon, and 3 tablespoons sugar-free maple syrup.
Brush this mixture over the rolled-out dough evenly, ensuring every part gets a nice coating of cinnamon goodness.
Roll and Slice:
Carefully roll up the dough from one end to the other, making sure the filling stays inside.
Once rolled, use a sharp knife to cut the dough into slices, about 1-inch thick. You should get around 7 small rolls.
Place the rolls on a lined baking sheet, arranging them so they are close but not touching.
Bake:
Preheat the oven to 350°F (175°C) and bake the rolls for about 35 minutes, or until golden brown and fluffy. The aroma will be amazing while they bake!
Make the Icing:
While the rolls are baking, prepare the icing by whisking together 1/2 cup zero-sugar powdered sugar and 2 tablespoons water (or milk). Mix until smooth. If you want a thicker icing, add a little more powdered sugar, and for a thinner consistency, use a bit more water or milk.
Drizzle & Enjoy:
Once the rolls are done baking, allow them to cool for a few minutes before drizzling the icing over the top.
Serve warm and enjoy your high-protein, healthier cinnamon rolls!
Meal Prep Safety Tips & Storage:
Storage: These cinnamon rolls are best stored in an airtight container at room temperature for up to 3 days. They’ll stay soft and delicious, just like fresh-baked rolls. If you want to keep them longer, you can freeze them for up to 1 month. To reheat, just pop them in the microwave for a few seconds, and they’ll be just as good as new!
Make-Ahead Tip: You can prepare the dough and cinnamon filling the night before and store them in the fridge separately. When you’re ready to bake, just roll, slice, and bake as usual. This makes for a quick and easy breakfast or snack option.
Icing Tip: If you have leftover icing, store it in a small container in the fridge. It can be used for drizzling over other baked goods, or even for adding a touch of sweetness to other healthy snacks!
Additional Notes & Customizations:
Vegan Version: To make these cinnamon rolls vegan, simply swap the Greek yogurt for a plant-based yogurt (like almond or coconut yogurt). You can also substitute the egg in other recipes by using a flax egg or chia egg.
Sweetener Substitutes: If you prefer to reduce the sugar content even further, you can substitute the brown sugar with erythritol, stevia, or another sugar substitute. Just be sure to adjust quantities to taste.
Flavor Variations: Want to mix it up? You can add raisins, chopped nuts, or a handful of chocolate chips to the cinnamon filling for a more indulgent treat. Or, try sprinkling in some vanilla extract for an added layer of flavor.
Low-Carb/Keto Version: For a low-carb version, you can substitute the all-purpose flour with almond flour and adjust the baking powder accordingly. The dough will be a little more delicate, but it will still hold up beautifully!
Conclusion:
These high-protein cinnamon rolls are a game changer for anyone with a sweet tooth who wants a healthier option. With just a few simple swaps, you get all the comfort and indulgence of a traditional cinnamon roll, but with far fewer calories and more protein. They’re easy to make, meal prep-friendly, and perfect for anyone looking to satisfy a sweet craving without undoing all your hard work.
Whether you're enjoying them for breakfast, a snack, or as a treat to satisfy that sweet tooth, these rolls are sure to become your new favorite. Give them a try and let me know how they turn out—I'd love to hear your thoughts and see your creations!
Enjoy and eat well! 🌟