Healthy, Protein Packed Cinnamon Buns

Healthier High Protein Cinnamon Buns

These cinnamon buns are soft, doughy and seriously remind me of bakery cinnamon buns. Using Greek yogurt instead of butter keeps the buns tender while increasing the protein total, and the whey/casein blend helps maintain that classic fluffy texture.

They're a win-win in my book: delicious, comforting, but not something that'll sit in your stomach or derail your fitness progress.

They’re perfect for meal prep, weekend baking, or a macro friendly treat that still feels indulgent.

 

Ingredients

Dough

• 200g 0% Greek yogurt
• 1 large egg
• 25g egg whites
• 1 tsp vanilla extract
• 30g coconut sugar
• 180g all purpose flour
• 40g oat flour
• 15g whey protein powder
• 15g casein protein powder
• 2 tsp baking powder
• ½ tsp baking soda
• ½ tsp salt

Filling

• 20g coconut sugar
• 150g low fat cream cheese, softened
• 8g ground cinnamon

Drizzle (Optional but Recommended)

• 30g low fat cream cheese
• 10g whey protein powder
• 15ml milk

 

Instructions

1. Preheat oven to 350°F (175°C) and lightly grease or line a baking dish. In a large bowl, whisk together Greek yogurt, egg, egg whites, and vanilla until smooth. In a separate bowl, mix the coconut sugar, flours, whey, casein, baking powder, baking soda, and salt.

Add the wet ingredients to dry and stir until a soft dough forms. Rest the dough for a minimum of 10 minutes— this hydrates the flours and protein powders, making the dough easier to roll and improving texture.

2. Mix softened cream cheese, coconut sugar, and cinnamon until smooth and spreadable.

3. Place dough between two sheets of parchment, or sprinkle flour on your work surface, and roll into a rectangle. Spread cinnamon filling evenly over the dough. Roll tightly from the long edge and slice into 15 buns. Arrange evenly in the baking dish.

4. Bake for 18–22 minutes, or until the buns are set and lightly golden. Let cool slightly.

5. Whisk the milk and whey protein together until smooth, then combine with the cream cheese. Drizzle over warm buns or spread lightly once fully cooled.

 

Nutrition Information

Makes 15 buns. Per Bun:

• Calories: 135
• Protein: 10g
• Carbohydrates: 18g
• Fat: 3g
• Fiber: 1.5g
• Added Sugar: 3.5g