Healthier Maple Pecan Sticky Buns

Protein Packed Maple Pecan Sticky Buns

Soft, fluffy cinnamon rolls topped with a maple pecan glaze sounds unhealthy right? Thanks to Greek yogurt, whey, and casein protein, these sticky buns are packed with protein, are lower in calorie than the OG, but still delivering all the flavors of a classic bakery style maple pecan roll.

The overnight cold ferment develops incredible flavor and gives the dough a light, tender texture that makes it taste like it the real thing.

 

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
• 3g instant yeast
• 4g baking powder
• 2g baking soda
• 4g salt

Cream Cheese Cinnamon Filling

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

Maple Pecan Topping

• 60g pure maple syrup
• 20g butter, melted
• 30g brown sugar
• 5g vanilla extract
• 50g chopped pecans

 

Instructions

Make the Dough

In a large mixing bowl, whisk together the all purpose flour, oat flour, whey protein powder, casein protein powder, yeast, baking powder, baking soda, and salt.

Add the Greek yogurt, egg, egg whites, vanilla extract, and brown sugar until smooth.

Mix until a dough forms, then knead for 5–7 minutes until smooth and slightly tacky.

Cover and let the dough rest at room temperature for 20–30 minutes.

Prepare the Filling

In a small bowl, combine the softened cream cheese, brown sugar, cinnamon, and salt until smooth and spreadable.

Shape the Rolls

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

Spread the cream cheese filling evenly across the dough, leaving a small border around the edges.

Using a pizza cutter, cut the dough into 8 ribbons. Roll each roll up, and add to a baking dish.

Cover tightly and refrigerate overnight for 12–24 hours.

Prepare the Topping

The next day, combine the maple syrup, vanilla extract, melted butter, and brown sugar.

Pour over top the rolls. Tilt and rotate the baking dish to evenly distribute the glaze. Top with chopped pecans.

Sprinkle the chopped pecans evenly over the mixture.

Cover loosely and allow them to proof at room temperature for 60–90 minutes, or until noticeably puffy.

Bake

Bake at 350°F for 26 to 30 minutes, or until golden brown and cooked through.

Allow the rolls to cool in the pan for 5 minute, then serve!

 

Nutrition Per Roll 

• Calories: 302
• Protein: 12g
• Carbohydrates: 41g
• Fat: 10g
• Fiber: 2g