If you are on the hunt for a lower calorie, healthier Pumpkin cinnamon roll that actually taste like it’s straight from the bakery, this recipe is for you! These Healthy Pumpkin Cinnamon Rolls are Vegan and low sugar, and have Pumpkin both in the dough and filling. I guarantee you won’t be stopping at one.
Jump to RecipeWhy you will love these Healthy Pumpkin Cinnamon Rolls
While most bakery cinnamon rolls are packed with sugar and butter, these Pumpkin cinnamon rolls are made with real pumpkin, and use a natural sweetener alternative and a reduced amount of butter!
Additionally this recipe uses Tangzhong in the dough to create perfectly fluffy yeast dough that doesn’t require additional oil , butter or eggs.
With an added 10g protein per scroll, it’ll contribute to those gains.
Macros per Pumpkin Cinnamon Roll
This recipe makes 7 Jumbo Pumpkin Cinnamon Rolls!
190 Calories
30 Carbs
10g Protein
3g Fat
2.8g Sugar
More Healthy Dessert Recipes to try
If you love easy + healthy dessert recipes, you’ll love these:
- The Best Healthy Cinnamon Rolls (Low calorie, high protein & super fluffy)
- 1 Minute Microwave Cookies & Cream Cheesecake- High Protein, Low calorie
- 100 Calorie Caramilk Protein Slice
- Lemon White Chocolate Protein Slice Recipe
How to make Tangzhong?
Using Tangzhong in these Healthier Pumpkin Cinnamon Rolls is an easy way to uplevel them and make them super fluffy and soft!
It is an Asian technique originating in Japan in which a small percentage of the flour in a yeast based recipe is cooked on the stove with liquid to form a thick slurry. It pre-gelatinizes the starches in the flour, allowing it to absorb more water.
This Asian technique — which has origins in Japan’s yukone (or yudane) and was popularized across Asia by Taiwanese cookbook author Yvonne Chen — cooks a small percentage of the flour and liquid (water or milk) in a yeast recipe very briefly before combining the resulting thick slurry with the remaining ingredients.
How does this technique affect yeast dough? It pre-gelatinizes the starches in the flour, meaning they can absorb more water, ultimately leading to a softer and fresher end result.
For this recipe:
- Add 150g soy milk or plant milk of choice, and 50g flour into a pot.
- Cook over low heat whisking the whole time until a thick slurry forms- takes about 5 minutes.
- Remove from heat and add to a ramekin and let it cool before using it in the dough.
So so easy!
Quick and easy at home Pumpkin Puree
- Wash and chop 500g pumpkin into cubes
- Steam or boil for 20-25 minutes- I prefer steaming as it creates a less liquid end product
- Drain well and make sure there isn’t a lot of liquid in the pumpkin (let drain for 5 minutes)
- Add to a food processor with a pinch of salt (optional)
- Puree until no clumps remain
- Add to a jar and store in the fridge for up to 1 week
Quick and easy at home Pumpkin Spice Mix
To make an at home pumpkin spice mix, just mix:
- 3 tablespoons ground cinnamon
- 2 teaspoons ground ginger
- 2 teaspoons ground nutmeg
- 1-½ teaspoons ground allspice
- 1-½ teaspoons ground cloves
Credit to the CountryCook.net
Substitutions for Healthy Pumpkin Cinnamon Rolls
Protein Powder- you can omit the protein powder completely and just replace with equal amounts of flour. In this case I would use slightly less liquid (around 15-30mls). This also goes if you choose to use a whey powder, use less liquid.
Yogurt- You can sub for butter, or if you are vegan/plant based or diary free, a plant based yogurt will work just as fine.
Zero calorie granulated sweetener- I love using natvia in my baking recipes as it works super well and reduces the calories and grams of sugar in my recipes. However feel free to use any sweetener/sugar. If using a liquid sugar such as honey, maple syrup, use less liquid.
Sugar- I would not replace regular granulated sugar for a zero calorie alternative in this recipe as the yeast needs to feed on it. It is only a small amount (less than 5g used). If you don’t use refined sugars feel free to sub with a more natural sugar such as honey or maple syrup.
Yeast- This is a yeast based dough and there is no sub or replacement
Baking Powder- Even though this is a yeast based dough, I found the best result came from adding a tsp of baking powder. However, feel free to omit.
Butter- If wanting to go oil free for the filling, butter can be replaced by applesauce. You can also sub butter for oil.
Soy milk- I use soy milk as it is my favourite dairy free milk alternative, however feel free to use any sort of milk (normal milk, almond, etc). I would not use water as you want a richer, creamier liquid in this sweet based dough.
FAQ for Healthy Pumpkin Cinnamon Rolls
Is there a no knead version?
Yes!
NO KNEAD VERSION- Mix until a ball of dough forms, cover and let it sit in the fridge overnight- once ready to use, let it proof at room temperature for 1-3 hours or until doubled in size and continue with the rest of the steps
What kind of yogurt should I use?
I always recommend a higher protein option, the one I use is Yopro High Protein Vanilla Greek yogurt, but I would also recommend Chobani or even Chobani Fit for extra added protein.
What Protein Powder do you recommend?
My go to is Vanilla Buttercream Premium Almond Protein (800g Bag)
Use my affiliate code AMB-ELIYAEATS to save 10% off your order!
What zero calorie sweetener do you recommend?
My go to is Natvia, an Australian brand, ive been using it for years and it is my absolute go to. However you could use any natural sweetener, such as; Lakanto Monkfruit (also I brand I use frequently), or even just plain old Stevia. Feel free to use ANY granulated sweetener you like, normal white sugar, brown sugar, etc.
Why are my cinnamon rolls tough?
TOO. MUCH. FLOUR. It’s okay if your dough is quite sticky as a wetter flour will result in a more fluffier texture. When kneading the dough, make sure to use no more than 10g of flour for dusting. Trust the process, keep kneading until its smooth and easy to work with. Additionally, be careful to not over knead the dough, I recommend 10-15 minutes max (however I usually lean towards 5-10).
Can I make these gluten free?
I have not tried this recipe using a gluten free flour, so I am unsure of the results.
Do I need to proof my yeast before adding it to my flour?
This recipe requires instant yeast, and so proofing or activating the yeast is not really necessary and you can add the yeast dry into the mixture. However sometimes I like to proof my dry yeast before using it to basically “prove” that the yeast is alive and active. If you have had yeast laying around in the fridge for a while and want to check if it is still alive or active, just dissolve it into the warm milk and the 4g of sugar used in this recipe. After 5-10 minutes the mixture should be foamy like this:
If not, the yeast is dead and should be thrown out.
Why is my dough too sticky?
It is okay if the dough is sticky, it actually creates a better end result. Before I start kneading my dough looks like this:
After kneading the dough for 10 minutes, it looks like this:
How can I make the rising time’s faster?
My simple trick is to either use a microwave or airfryer/oven method.
Microwave- add a small bowl of water to the microwave, microwave for 3 minutes, add the covered dough to the microwave with the water still in there and close.
Airfryer/oven method– add a large bowl/baking dish of boiling water to the bottom of the airfryer or oven, add the covered dough on a rack just above the boiling water and close.
How to store them?
Store them in an airtight container or wrap them tightly with plastic wrap at room temp for up to 2 days, in the fridge for up to a week, and in the freezer for up to 2 months.
To reheat them: I personally like to microwave them for 15 seconds
Cinnamon rolls have a great shelf live. They stay good at room-temperature for up to 2 days, in the fridge for up to a week, and in the freezer for up to 2 months if stored properly. What is this? Store them in an airtight container or wrap them tightly with plastic wrap
Healthy Pumpkin Cinnamon Rolls
Ingredients
Tangzhong
- 150 grams plant milk
- 50 grams flour
Dough
- 210 grams flour
- 50 grams vanilla protein powder can replace with more flour
- 30 grams zero calorie granulated sweetener can replace with any granulated sweetener of choice
- 3 grams sugar 1/2 tsp
- 6 grams instant yeast 1.5 tsp
- 1 gram salt 1/4 tsp
- 4 grams baking powder 1 tsp
- 2.5 tsp pumpkin spice or 2 tsp cinnamon, 0.5 tsp nutmeg and dash of cloves
- 80 grams pumpkin puree
- Tangzhong Make sure its cooled
- 50 grams yogurt
- 30-40 ml soy milk or plant milk of choice
- 1 tsp vanilla optional
Pumpkin Filling
- 15 grams butter light or normal
- 50 grams pumpkin puree
- 1-2 tsp cinnamon
- 30 grams zero calorie granulated sweetener
Icing
- 60 grams monkfruit icing sugar or normal icing sugar About 1/3 cup
- 1-2 tbsp plant milk
- 1/2 tsp vanilla extract
Instructions
Tangzhong
- Mix flour and plant milk in a pot over low heat whisking continuously for about 5 minutes
- Once thick, remove from pot and let cool
Dough
- Mix dry ingredients in a bowl, make sure to separate salt and yeast as salt kills yeast
- Microwave milk and yogurt for 30 seconds until slightly warm and add to the dry ingredients, and mix well
- Add tangzhong, pumpkin puree and vanilla and mix well (using hands or a stand mixer) until a sticky dough forms
- Optional: Cover the dough with a cloth/cling wrap or shower cap and let it rest for 10 minutes. This allows the dough to relax and strengthens the gluten so that kneading will be easier and take less time. Makes the dough much easier to work with
- Dust surface with flour and knead for 10-15 minutes or use a stand mixer on medium speed- Note that this dough is sticky so add a little bit of flour at a time however you want to keep the dough on the sticker side- be patient with kneading it will come together
- Once dough is nice and soft and passes the windowpane test (can be stretched out without breaking and allows light to pass through), add to an oiled bowl, cover and let it rise in a warm spot for 1 hour until doubled in size
- NO KNEAD VERSION- Mix until a ball of dough forms, cover and let it sit in the fridge overnight- once ready to use, let it proof at room temperature for 1-3 hours or until doubled in size and continue with the rest of the steps
- Once doubled in size, punch the air out and add to a lightly floured surface and roll into an even rectangle (not too thin or thick)
- Mix the softened butter (not melted- 5 seconds in microwave), sweetener and cinnamon spread evenly over the dough
- Spread the pumpkin puree evenly on top
- Roll tightly and cut into 7 rolls OR cut the dough separately and roll each roll individually
- Cover and let the rolls sit in a warm spot for around 30-45 minutes or until doubled in size
- Half way through the rise preheat oven to 180 degrees celsius (or 350F)
- Bake rolls for 17-22 minutes (keep an eye on them as every oven is different)
- Or airfryer at 160 degrees celsius for 16-18 minutes
- Mix icing and drizzle on top of the freshly baked rolls