The Best Healthy Cinnamon Rolls (High Protein & Super Fluffy)

If you are on the hunt for healthy cinnamon rolls that actually taste like cinnamon rolls, you’ve come to the right place! With only 160 calories and 9g of protein per roll, they are fluffy, flavourful and taste just like they are from the bakery.

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Why you will love these Healthy Cinnamon Rolls

While most bakery cinnamon rolls are packed with sugar and butter, these cinnamon rolls use a natural sweetener alternative, wayyyy less butter and protein!

This Healthy Cinnamon Roll recipe uses yogurt in the dough to create perfectly fluffy yeast dough that doesn’t require additional oil or butter. That means you can eat them all day everyday, and with an added 9g protein per scroll, it’ll contribute to those gains.

Now, I’ve tested these scrolls soooo many times, with different ingredients, different bake times etc and I’ll describe them all down below. The ultimate final recipe can be found below, this is the recipe that yielded the best results. Swaps, substitutions and baking tips are mentioned below as well.

Macros for The Best Healthy Cinnamon Rolls

Per Cinnamon Roll (10):

Calories: 160

Carbohydrates: 21.5g

Protein: 9g

Fat: 4g

 

This recipe is super straightforward and fool proof- so even if you are not a baker, anyone could make it!

Ingredients & Substitutions for Healthy Cinnamon Rolls

Bread Flour- I find Bread Flour yields the best results as it has a higher protein level which help to produce more gluten, which gives cinnamon roll the chewy, soft texture you know and love. You can substitute it for all purpose flour, or even a protein flour. I suggest this Australian Brand which has double the protein of normal flour – Smart Protein Plain Flour | Vetta Pasta.

Protein Powder- This recipe uses a plant based protein powder as I find it works super well. The recipes uses a Vanilla Protein Powder from Macromike. Use my affiliate code AMB-ELIYAEATS to save 10% off your order! You can use whey instead but use less liquid as vegan protein will soak up more liquid versus whey. 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).

Sugar– This recipe calls for 1 tsp of sugar, I would not replace this for a zero calorie alternative 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.

Zero Calorie Granulated Sweetener– I use a zero calorie natural sweetener from Natvia 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.

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.

Salt- only 1/4 tsp, makes a difference to all baked goods, do not omit.

Egg yolk- This recipe calls for 1 egg yolk, it adds a source of protein, fat and richness that helps binds the gluten together. This results in a fluffier, enriched dough. You can sub the egg yolk for 1 tbsp oil/butter or omit completely and replace with extra liquid (around 50mls).

Yogurt- This is one of the main ingredients and I would not omit this with anything, however if you are vegan/plant based or diary free, a plant based yogurt will work just as fine. I use YoPRO Vanilla Protein Yogurt, plain yogurt will work.

Milk- I use a low fat, high protein cows milk. You can substitute this for soy, oat, skim, or even full fat.

Butter- Essential for the filling, if wanting to keep this recipe super low fat you can substitute the butter for applesauce.

Cinnamon- essential for the filling- “cinnamon” rolls duh

Low Fat Cream Cheese- For the cream cheese icing, can substitute for full fat or a dairy free alternative

Monkfruit Icing Sugar- I recommend this brand. It works just as well as plain icing sugar in the cream cheese icing. Can substitute for normal icing sugar.

FAQ

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 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.

I don’t like cream cheese, do they need the cream cheese frosting?

These don’t even need frosting they are that good, however I find it adds a nice balance to the final product. If you don’t like cream cheese you can always frost them with a basic icing mixture using icing sugar (or monkfruit icing sugar alternative), milk and some vanilla extract. I have used this icing on a few batches of my rolls using monkfruit icing sugar alternative and it worked so well.

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.

You also want to repeat the rising step for when you have shaped the cinnamon rolls so they can go from this:

To this:

How to store Healthy Cinnamon Rolls

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 life. 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- Store them in an airtight container or wrap them tightly with plastic wrap.