Healthy Cinnamon Rolls

Cinnamon Rolls

14g of protein in each!

These healthier cinnamon rolls deliver all the comfort of a classic bakery roll with significantly more protein and fewer calories. Thanks to Greek yogurt, whey, and casein protein, each roll contains over 14 grams of protein while staying around 250 calories.

Perfect for meal prep, weekend brunch, or satisfying a sweet tooth without derailing your goals.

 

Ingredients

Dough

• 200g 0% Greek yogurt
• 1 large egg
• 25g liquid egg whites
• 6g vanilla extract
• 30g brown sugar
• 180g all purpose flour
• 40g oat flour
• 15g whey protein powder
• 15g casein protein powder
• 4g instant yeast
• 4g baking powder
• 2g baking soda
• 4g salt

Filling

• 150g ⅓ less fat cream cheese, softened
• 40g brown sugar
• 8g ground cinnamon
• Pinch of salt

Frosting

• 95g ⅓ less fat cream cheese, softened
• 30g 0% Greek yogurt
• 20g confectioners-style sweetener (such as Swerve)
• 3g vanilla extract
• 15g whey protein powder
• 10g skim milk

Directions

1. Make the Dough

In a large bowl, whisk together the Greek yogurt, egg, egg whites, vanilla, and brown sugar until smooth.

Add the all purpose flour, oat flour, whey protein, casein protein, yeast, baking powder, baking soda, and salt. Mix until a shaggy dough forms.

Either knead the dough in a stand mixer for 8 to 10 minutes, or transfer to a lightly floured surface and knead with some elbow grease until semi-sticky and smooth. If the dough feels too sticky, add a small amount of flour as needed.

2. Let the Dough Rise

Place the dough in a lightly greased bowl, cover, and let rise in a warm place for 45–60 minutes, or until noticeably puffy.

3. Prepare the Filling

Mix together the softened cream cheese, brown sugar, and cinnamon, until smooth and spreadable.

4. Shape the Rolls

Roll the dough into a rectangle approximately 12 x 16 inches.

Spread the cinnamon cream cheese filling evenly over the surface.

Cut the dough into 8 equal ribbons, and form your rolls. You may need to use a bench scraper to help unstick the dough from the work surface.

Arrange the rolls in a lightly greased baking dish.

5. Second Rise

Cover and let rise for 20–30 minutes until slightly puffy. Or, let cold ferment overnight.

6. Bake

Bake at 350°F for 25–30 minutes, or until lightly golden and cooked through.

Let the rolls cool for 10–15 minutes while you make the frosting.

7. Make the Frosting

Whisk together the cream cheese, Greek yogurt, sweetener, vanilla, whey protein, and milk until smooth. You could 100% use normal powdered sugar, I just happened to have Swerve.

Spread over the warm cinnamon rolls and serve. Enjoy!

 

Nutrition Facts Per Roll (makes 8)

• Calories: 254
• Protein: 14g
• Carbohydrates: 32g
• Fat: 8g
• Fiber: 2g
• Added Sugar: 9g

Notes

• For even better flavor and texture, shape the rolls the night before and refrigerate overnight. Let them sit at room temperature for 30–45 minutes before baking.
• Casein protein helps retain moisture and creates a softer, more traditional cinnamon roll texture than whey alone
• You'll need just over a block of cream cheese for this recipe.