Fluffy Cardamom Buns

High Protein Cardamom Buns

If you love the warm, cozy flavor of cardamom buns but want something that can actually pass for a breakfast "pastry" version is for you.

These buns are soft, lightly sweet, perfectly spiced, and packed with protein. The cream cheese and butter filling keeps them tender and rich (don't worry, you really don't taste the cream cheese, it's mainly there for moisture).

 

Ingredients

Dough

• 200g plain 0% Greek yogurt
• 1 large egg
• 25g liquid egg whites
• 1 tsp vanilla extract
• 10ml milk
• 180g all purpose flour
• 40g oat flour
• 30g coconut sugar
• 15g whey protein
• 15g casein protein
• 10g baking powder
• 3g baking soda
• 2g salt
• 5g ground cardamom
• 2g cinnamon

Filling

• 30g softened butter
• 60g light cream cheese
• 30g coconut sugar
• 5g ground cardamom

 

Directions

1. In a large bowl, whisk together:

• Greek yogurt
• Egg
• Egg whites
• Vanilla
• Milk

In a separate bowl, combine:

• All purpose flour
• Oat flour
• Coconut sugar
• Whey
• Casein
• Baking powder
• Baking soda
• Salt
• Cardamom
• Cinnamon

Add wet ingredients to dry ingredients and mix until a soft dough forms. It should be slightly tacky but not sticky. If overly sticky, lightly flour your surface when shaping.

2. To make the filling, mix in a small bowl:

• Softened butter
• Light cream cheese
• Coconut sugar
• Cardamom

Stir until smooth and spreadable.

3. Lightly flour a surface. Roll dough into a rectangle about ¼ inch thick. Spread filling evenly over the dough. Fold the dough into thirds, folding the first third over the second, and the third third, over the first (this creates layers in the dough). Gently roll the rectangle into a larger 7x12in rectangle. Slice from long side to long side, creating 10 equal ribbons. Roll tightly, and place the crease down on a baking pan.

4. Bake at 350°F for 13–14 minutes. They should look set on top but still soft in the center. Do not overbake — that’s the fastest way to dry out protein based dough.

5. Optional, but you can top the buns with maple syrup (1g per bun) right out of the oven.

6. Let cool slightly before serving.

 

Nutrition (Per Bun – 1 of 10)

• Calories: 183
• Protein: 10g
• Carbohydrates: 22g
• Fat: 7g
• Sugar: 8g
• Fiber: 1g