These luscious, fluffy, and decadent protein cinnamon rolls are packed with 12g of protein and only 190 calories per bun. Topped with a delicious yogurt glaze, they are the perfect healthier treat.
If you enjoy high-protein treats as much as we do, you will also love our vegan protein cookies, chocolate protein pudding, and oatmeal protein bars.
Although I always love having cinnamon rolls for breakfast, they never kept me full for long, or at least not until I discovered protein cinnamon rolls! The added protein makes it so much more satisfying.
Plus, the dietitian in me is happy that I can easily sneak in protein without sacrificing taste and flavor. I love serving them with my soy latte or protein coffee for a more substantial breakfast.
💚Why you will love these protein cinnamon rolls
- Soft, fluffy, and incredibly comforting
- High protein - Each bun is packed with 12g of protein!
- A quick recipe requiring only simple pantry ingredients and one rise
- A great meal prep recipe that stores and freezes well
🌾What you will need
- Flour - All-purpose flour works best, but you can substitute it with bread flour for a chewier texture.
- Protein powder - I recommend using a plant-based protein powder, as whey tends to dry out baked goods. I like using Orgain's vanilla protein powder.
- Butter - Either regular or plant-based works.
- Sweetener - I am using erythritol (a sugar substitute) to keep this sugar-free, but feel free to use a granulated sweetener of your choice.
- Yogurt - To make the frosting. Soy or plain yogurt would work. If using Greek, you might need to thin the frosting out with more milk.
- Milk - Either plant-based or dairy would work.
🔪How to make
Step 1: Combine flour, instant yeast, sugar, and salt in a large mixing bowl.
Step 2: In a separate bowl, combine the melted butter and water.
Step 3: Pour the wet ingredients into the dry ingredients and combine until a shaggy dough forms. Knead for 2-3 minutes until smooth.
Step 4: Cover the dough with a damp cloth and allow it to proof for 45 minutes to an hour, or until doubled in size.
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Step 5: Roll the dough out into a 13-inch square, and brush on melted butter.
Step 6: Sprinkle on sugar and ground cinnamon, then tightly roll the dough up into a log.
Step 7: Cut into 9 equal pieces. Arrange in a 10-inch skillet or 9-inch baking pan.
Step 8: Bake for 22-25 minutes until lightly browned. Allow protein cinnamon rolls to slightly cool before drizzling on the glaze.
✔Helpful tips
- Weigh your ingredients - For the best results, weigh them with a kitchen scale. If using measuring cups, follow the scoop-and-level method.
- Do not use whey protein - They tend to dry out baked goods. Instead, use a casein or plant-based protein powder.
- Wait to frost cinnamon rolls - This prevents frosting from turning too runny and dissolving into the rolls.
- Be careful not to overbake - Cinnamon rolls are done baking once the tops are lightly browned. As this recipe contains protein powder, it tends to dry out when overbaked.
❄Storing suggestions
Storing - Store unfrosted cinnamon rolls in the fridge for 4-5 days or freeze for up to 3 months, individually wrapped in plastic wrap. Allow frozen buns to thaw overnight in the fridge before reheating.
Reheating - You can reheat in the oven, preheated to 180C/350F, for 8-10 minutes until hot. Alternatively, heat it in the microwave for about 30 seconds (preferable for reheating 1 or 2 rolls).
While heating the dough, make the glaze and drizzle it over right before serving.
📖 Recipe
Healthy Protein Cinnamon Rolls
Ingredients
Dry ingredients
- 2 cup all purpose flour
- ¾ cup protein powder plant-based or casein*(see notes)
- 1 tablespoon erythritol or another sweetener** (see notes)
- 2 teaspoons instant yeast
- ½ teaspoon salt
Wet ingredients
- 2 tablespoons butter melted (vegan or regular)
- ½ cup + 2 tablespoons warm water
Cinnamon sugar filling
- 2 tablespoons butter melted (vegan or regular)
- ¼ cup erythritol or another granulated sweetener**
- 2-3 teaspoons cinnamon powder
For icing
- ¼ cup plain yogurt or soy/greek yogurt
- 2 tablespoons protein powder (see notes)*
- 2 tablespoons erythritol or another granulated sweetener**
- milk to thin (plant-based or dairy)
Instructions
- Preheat oven to 180C/350F. Grease or line a 10-inch cast-iron skillet or 9-inch pan.
- Combine all dry ingredients in a large mixing bowl. In a separate bowl, combine butter and water.2 cup all purpose flour, ¾ cup protein powder, 1 tablespoon erythritol, ½ teaspoon salt
- Pour wet ingredients into dry ingredients. Mix until a shaggy dough forms.2 tablespoons butter
- Knead for 2-3 minutes, or until the dough is smooth and pliable. Cover the dough with a damp cloth and let it proof for 45 minutes to an hour, or until doubled in size.
- Flour a flat surface and roll the dough to a square around 13x13 inches in size.
- Brush on melted butter, then sprinkle on sugar and cinnamon powder. Tightly roll the dough up into a log.2 tablespoons butter, ¼ cup erythritol, 2-3 teaspoons cinnamon powder
- Cut into 9 equal pieces using a sharp knife or dental floss. To cut dough with dental floss, slide the floss under your dough, cross it over at the top, and gently pull on both ends to form a clean cut.
- Place cinnamon rolls into the greased pan. Bake for 22-25 minutes until lightly browned. Let them cool for 15-20 minutes.
- While your rolls are cooling, make the icing by combining all ingredients, adding more milk to thin if needed.¼ cup plain yogurt, 2 tablespoons protein powder, 2 tablespoons erythritol, milk
- Drizzle it on your protein cinnamon rolls, and it is ready to be enjoyed.
Notes
- Weigh your ingredients - For the best results, weigh them with a kitchen scale. If using measuring cups, follow the scoop-and-level method.
- Wait to frost cinnamon rolls - This prevents frosting from turning too runny and dissolving into the rolls.
- Be careful not to overbake - Cinnamon rolls are done baking once the tops are lightly browned. As this recipe contains protein powder, it tends to dry out when overbaked.
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Email yourself a link to this page and come back later.
Also get a FREE high-protein vegan recipe eBook + weekly new recipes! Unsubscribe anytime.
Nutrition
Nutrition info calculated is just a rough estimate and is provided as a courtesy. Bear in mind that value will vary based on variables like specific brand or type of product used. To obtain the most accurate representation, it is highly recommended that you calculate it on your own with the actual amount and type of ingredient used.
Joanne says
These look great! Do you know how much is in a scoop of pea protein powder? I have some but not sure that I have a "scoop". Thanks! I can't wait to try them!
Jim Mee Sha says
A scoop is around 30g, hope you like this recipe!