High Protein Cinnamon Rolls with Cottage Cheese
This post may contain affiliate links. Please read our disclosure policy.
Soft, gooey cinnamon rolls with 8 grams of protein per serving made with cottage cheese and Greek yogurt. They are a quick, healthy, and delicious treat when you want something sweet for your afternoon coffee break.
A friend of mine the other day told me that she is craving cinnamon rolls but cannot have the store-bought ones. They’re just too sugary for her tastes.
I took this as a challenge! Surely, I can make cinnamon rolls that are high in protein, lower in sugar and easy to make in just a small glass container.
I am proud to announce, I was successful in my endeavor!
These high-protein cinnamon rolls pack 8 grams of protein per serving while delivering all the warm, gooey sweetness you crave. Made with cottage cheese and Greek yogurt instead of butter and heavy cream, they are surprisingly light yet incredibly satisfying.
Unlike traditional cinnamon rolls that leave you in a sugar crash an hour later, this recipe gives you an energy boost without that unwanted crash.
Pin this now to find it later
Pin ItBut besides its nutritional value, it’s the ingredients that make these cinnamon rolls a one-of-a-kind. The cottage cheese creates a tender dough, while the Greek yogurt adds richness to both the base and the cream cheese frosting.
And, I’ve left the best for last. You can whip up a batch in under 30 minutes, since we don’t use any yeast. There is no rising time. You’re welcome! 😉
Ingredients and Substitutes
All-purpose flour (1 ¼ cups) – You can swap it with whole wheat flour as well.
Baking powder (1.5 tsp)
Cottage cheese, blended (3/4 cup) – If you don’t have cottage cheese, you can use ricotta cheese.
Greek yogurt (¼ cup) – You can also replace it with plain yogurt or a dairy-free alternative like coconut or almond yogurt.
Maple syrup (2 tbsp) – Honey or agave syrup can be great alternatives. And, if you want to reduce the sugar content of the meal, try a sugar-free sweetener.
FILLING
Light brown sugar (¼ cup) – You can also use coconut sugar or dark maple sugar.
Ground cinnamon (1 tbsp) – Feel free to add more or less depending on your preference.
Protein powder (1 tbsp) – I always choose a vanilla-flavored protein powder, but you can also use unflavored protein powder.
GLAZE
Cream cheese (2 tbsp) – You can use low-fat or dairy-free cream cheese, depending on your preferences.
Greek yogurt (¼ cup) – Any other plant-based yogurt will work here too.
Maple syrup (1 tbsp) – Any other sweetener will work as well.
How to Make High Protein Cinnamon Rolls
Step 1. Preheat your oven to 350°F and line a meal prep container (that’s oven-safe) with parchment paper. Grab a medium bowl and add the all-purpose flour and baking powder.
Step 2. Add the cottage cheese, Greek yogurt, and maple syrup.
Step 3. Combine everything with a spoon to create a thick dough. When it becomes too sticky, use your hands.
Step 4. Sprinkle some flour on top of the surface and place your dough. Now, sprinkle some flour on top of the dough to prevent it from sticking to the rolling pin.
Start rolling the dough to create a rectangular shape. It should roughly be about 7-12” in size.
Step 5. It’s time to make the filling. Grab a small bowl and add the brown sugar, ground cinnamon, and protein powder.
Step 6. Give the ingredients a good mix.
Step 7. Cover the rolled-out dough with the sugar mix. Make sure to leave a couple of inches from the border.
Step 8. Tightly roll the dough into a log and then cut the log (using a floss or thread) into 8 rolls, which should be around 1.5 inches thick.
Dip the fingers in water and trace along the sides of the rolls. Start pinching to make sure the rolls don’t open up when you are baking them.
Step 9. Place the cinnamon rolls in the meal prep container and bake them for 20-22 minutes.
Step 10. While you are cooking the cinnamon rolls, it’s time to start making the delicious frosting. Place the cream cheese, Greek yogurt, and maple syrup in a small bowl.
Step 11. Give the ingredients a good stir to combine everything.
Step 12. Once you remove the cinnamon rolls from the oven, let them cool down. Once they are cooled, cover them with frosting.
Pin this now to find it later
Pin ItHow I Would Modify This Recipe
- Boost the Protein: If you want to increase the protein content of the cinnamon rolls, try adding a bit more protein powder.
- Add More Flavor: Try adding cocoa powder, orange zest, cardamom, or finely chopped walnuts.
My Tips & Tricks
- Blend the Cottage Cheese: Lumpy cottage cheese creates lumpy cinnamon rolls. Try blending the cottage cheese before mixing it with the rest of the ingredients to create a silky-smooth cinnamon roll.
- Use Dental Floss (unflavored): Using dental floss can create clean slices without squishing the dough.
- Let The Cinnamon Rolls Cool Down: I know it can be tempting to start eating them when they are fresh out of the oven, but allowing them to cool down before the frosting will prevent the frosting from melting.
My Storage Tips
I know it’s going to be difficult to eat just one fresh cinnamon roll, but if you have leftovers, place them in an airtight container. You can keep them at room temperature for up to 3-4 days (without the glaze) or inside the fridge with the glaze.
If you want to keep them for longer, you can place them in the fridge and keep them there for up to 7 days.
For longer storage, wrap them individually and freeze for up to three months.
When you are ready to serve them, place them in the oven at 300°F for 5-7 minutes. You can also place them in the microwave, but be careful not to overcook them, as they can become rubbery.
High Protein Cinnamon Rolls
Cals: 162 Protein: 7.5 Carbs: 28 Fat: 2.3
Ingredients
- 1 ¼ cups all-purpose flour
- 1.5 tsp baking powder
- 3/4 cup cottage cheese blended
- ¼ cup Greek yogurt
- 2 tbsp maple syrup
Filling
- ¼ cup light brown sugar
- 1 tbsp ground cinnamon
- 1 tbsp protein powder
Frosting
- 2 tbsp cream cheese
- ¼ cup Greek yogurt
- 1 tbsp maple syrup
Instructions
- Preheat the oven to 350F. Line a meal prep container that’s oven safe with parchment paper.
- In a medium or large bowl, mix flour and baking powder together. Then add in cottage cheese, Greek yogurt and maple syrup. Mix with a spoon to combine and once the dough is thick enough, use your hands to form a bowl. The dough will still be slightly sticky.
- Sprinkle flour all over the surface and place your dough on it. Sprinkle some flour on top and start rolling to create a rectangular shape, about 7’’x12’’ in size.
Filling
- In a small bowl, combine brown sugar, ground cinnamon, and protein powder.
- Cover the rolled-out dough with the filling mixture and tightly roll up the dough into a log.
- Using a floss or a thread, cut the log into 8 rolls that are around 1.5 inches thick.
- Now dip your fingers in water and trace along the sides of the rolls, pinching where needed to make sure the rolls don’t open up when being baked. Make sure the sides are sealed well.
- Place them in the meal prep container and bake in the oven for 20-22 minutes.
Frosting
- While cinnamon rolls are baking, make the frosting by mixing cream cheese, Greek yogurt, and maple syrup.
- Once the rolls are baked, remove them from the oven, let them cool down a little bit, and cover with the frosting. Serve immediately.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Can I sub all purpose flour for almond flour?
Hello Sally, unfortunately, that won’t work. These flours are very different in their chemistry and texture.
Hi can I use almon flour? Xx
Hello Gigi, unfortunately almond flour won’t work here.
Can I skip the protein powder?
Yes you absolutely can!
Could I make these ahead and freeze? Or should I freeze before baking after making the dough?
Of course you can freeze. Make sure you freeze them before baking, sealed well and then bake frozen, you might need to bake a little longer until they turn golden.