Indulge in the warm, buttery flavors of brown sugar and cinnamon, but with a healthy twist. These fluffy rolls are packed with protein (13g) to satisfy you for a long time.

If you are on a fitness journey, you probably have heard things like: “You can’t have cinnamon rolls.”

You know I have a sweet tooth, and this couldn’t be my new reality. A world where I couldn’t have a delicious, buttery cinnamon roll.

I decided to start playing around in the kitchen to have a cinnamon roll that’s both healthy and delicious.

These cinnamon rolls use protein powder to give you that powerful protein boost.

However, in most cases, protein-rich recipes (especially those that use protein powder) turn out to be dry, rubbery, and dense.

But, these cinnamon rolls are made with just the right ingredients (like yeasted dough) to create soft, fluffy, and tender rolls.

Ingredients and Substitutes

All-purpose flour (2 ¼ cup) – You can replace with almond flour or a gluten-free flour blend.

Pure whey protein powder, I used Simply Tera’s (1 cup) – Swap with a plant-based protein powder like pea or soy protein.

Cane sugar (1/4 cup) – Replace with coconut sugar, maple syrup, or a low-calorie alternative like erythritol or stevia to reduce the sugar content.

Salt (1/2 tsp)

Whole milk (3/4 cup + 2 tbsp) – Substitute with almond milk, oat milk, or coconut milk for a dairy-free version.

Unsalted butter (3 tbsp) – You can use ghee or coconut oil if you prefer to have a dairy-free option.

Instant yeast, 1 standard packet (2 and 1/4 tsp) – Active dry yeast can also work, but it might take a bit more time to rise.

Egg, room temperature (1 large)

FILLING

Light brown sugar (1/3 cup packed) -Swap with coconut sugar or a blend of granulated sweeteners and molasses.

Ground cinnamon (1 tbsp) – You can replace with nutmeg or cardamom.

Unsalted butter, extra softened (3 tbsp) – Vegan butter or coconut oil are great alternatives.

CREAM CHEESE ICING

Cream cheese, room temperature (¼ cup) – You can consider using a vegan cream cheese or a thick Greek yogurt.

Unsalted butter, room temperature (2 tbsp)

Powdered sugar (1/3 cup) – Use a powdered sugar alternative like monk fruit if you want to cut back on the sugar.

Pure vanilla extract (1/2 tsp) – You can also use vanilla bean paste or almond extract.

How to Make Easy Protein Cinnamon Rolls

Step 1. Grab a large bowl and add the flour, protein powder, sugar, and salt.

Step 2. Whisk all the ingredients together.

Step 3. Place the butter and milk into a microwave-friendly container.

Step 4. Microwave until the milk heats up, but the butter is not fully melted.

Step 5. Grab a spoon and stir the milk until the butter fully dissolves. Now, add the dry yeast to the milk.

Step 6. Whisk until all the yeast dissolves.

Step 7. Add the egg.

Step 8. Whisk the ingredients.

Step 9. Pour the wet ingredients into the dry ingredients.

Step 10. Mix using a spatula until it creates a soft dough. Place the dough onto a lightly floured surface.

Flour your hands and knead the dough for 3-5 minutes. If the dough is too sticky, you can add more flour.

Form a ball and place it in a greased bowl, cover it, and let it sit for 10 minutes.

Step 11. While you are waiting for the 10 minutes, grab a small bowl and add the brown sugar and cinnamon.

Step 12. Give the ingredients a good stir.

Step 13. Once the 10 minutes are up, roll out the dough into a 114×8” rectangle.

Step 14. Spread the butter on top of the dough and sprinkle the cinnamon sugar mixture on top.

Step 15. Roll up the dough to make a log.

Step 16. Cut it into 10-12 rolls (I ended up with 11) and place them in a greased 9-inch round cake pan. Make sure you space them out evenly.

Cover the cake pan with aluminum foil and a towel. Place it in a warm place so they rise double in size (should take around 60-90 minutes).

Step 17. Preheat your oven to 375°F and bake the cinnamon rolls for 18-22 minutes or until they are lightly browned. If you find that the tops are getting too brown, loosely cover them with aluminium foil and keep on baking.

Step 18. While you are baking the rolls, place the icing ingredients in a bowl.

Step 19. Use a mixer to blend all the ingredients.

Step 20. When the rolls are done, take them out of the oven and place them on a rack.

Step 21. When they are cool, cover them with icing.

How I Would Modify This Recipe

• Add Nuts. Add ½ cup of chopped pecans or walnuts to the filling mix before you roll up the dough.
• Fruity Twist. Sprinkle some raisins, dried cranberries, or diced apples over the butter and sugar layer. This adds a nice sweetness to the rolls.
• For Chocolate Lovers. If you are like me and love chocolate, try adding a tablespoon of cocoa powder to the filling mixture. You can also sprinkle some chocolate chips on top of them.
• Lower Calorie Icing. If you want a lighter icing, skip the cheese cream and make a glaze made from powdered sweetener and a splash of almond milk.

My Storage Tips

If you have any leftovers, place them in an airtight container. You can keep them at room temperature for a day or in the fridge for up to 5 days.

I love it when these are slightly warm. Place them in the microwave for 10-15 seconds to lightly warm them up.

More Sweet Protein Recipes

• Cinnamon Roll Protein Scones
• Cinnamon Roll Cottage Cheese Muffins
• Flourless Cinnamon Swirl Banana Bread