Protein Cinnamon Rolls

These Protein Cinnamon Rolls are soft, fluffy, and filled with a gooey cinnamon center, all topped with vanilla protein frosting. Made with simple ingredients and no yeast or eggs, they’re the perfect macro-friendly treat for your diet.

Cinnamon roll protein crepes are my latest breakfast obsession. Don’t get me wrong — my fluffy protein pancakes, protein French toast, and protein bagels are still great, but all I crave these days is cinnamon. Must be the season!

Going after my cravings, it was time for homemade protein cinnamon rolls. My initial plan was adapting the original recipe with extra protein powder and less sugar, but a quick search on Google changed my mind. If you know me, I’m all about quick and easy healthy recipes. I don’t like spending hours in the kitchen with yeast doughs, and refined sugars are not my thing.

Welcome to the best easy protein cinnamon roll recipe! It comes together in a bowl in under 30 minutes, baking included, without the need for yeast or sugar. You’ll be impressed at how soft and fluffy they are, especially after frosting with Greek yogurt vanilla icing.

Why you will love this recipe

• Sweet and fluffy. These protein rolls taste just like cinnamon buns. Each bite is soft, with a gooey cinnamon center that’s anything but dry. Once frosted, you won’t be able to resist.
• Quick and easy. Let’s face it, we’re all busy these days. That’s why this recipe is a game-changer. Made without yeast in one bowl, you can whip up a batch of protein sweet rolls in no time.
• Healthy and macro-friendly. Unlike high-calorie, sugar-loaded buns, these cinnamon rolls are made with Greek yogurt. Protein powder boosts the macros, making them the perfect post-workout treat.

Ingredients

This protein cinnamon roll recipe requires just a handful of pantry staples, no yeast or weird ingredients. If you don’t have protein powder, you can definitely replace it for more flour. The buns will come out as perfect, but with slightly less protein.

• Flour. I recommend all purpose flour because it produces a softer and fluffier texture, in comparison to whole-wheat flours. As an alternative you can also use self-rising flour, omitting both baking powder and salt.
• Protein powder. Casein or vegan vanilla protein powder is best for a soft, moist dough as they are thicker. Whey protein can dry out the rolls, but works well in the frosting.
• Granulated sweetener. I used monk fruit sweetener, it has no calorie and replaces sugar in a 1:1 ratio. Substitute with erythritol, allulose, brown sugar, coconut sugar or regular sugar if desired.
• Greek yogurt. For the best result, use 5% or 2% Greek yogurt. In comparison to nonfat Greek yogurt, it has a much richer taste and makes the dough softer. Lactose-free and dairy-free Greek yogurt alternatives will also work, if necessary.
• Baking powder. This is going to help the buns rise and get soft. Skip if using self-rising flour.
• Salt. A pinch of salt balances the sweetness and helps them rise.

For the filling, you’ll need a simple mix of granulated sweetener and ground cinnamon. I used monk fruit sweetener, but feel free to substitute with any sweetener of your choice. If you desire more texture, you can add some chopped walnuts, pecans or chocolate chips.

Vanilla protein frosting

Cinnamon rolls are not cinnamon rolls without icing. My recipe takes the original cream cheese frosting and makes it macro-friendly, swapping cream cheese for Greek yogurt and powdered sugar for vanilla protein powder.

I find that vanilla whey works best for the frosting, as it mixes smoothly in the yogurt without any lump. As an alternative you can also use casein or vegan protein powder, but extra milk may be needed for mixing. In terms of flavor, vanilla is recommended. If your protein powder is unflavored or if you are not using it, add 2 to 3 tablespoons of powdered sweetener or sugar.

How to make protein cinnamon rolls

Step 1 – Prepare. Preheat the oven to 350°F (180°C) and prepare a baking dish by lining it with parchment paper or lightly greasing it with oil. In a small bowl, whisk together the granulated sweetener and cinnamon. Set aside for the filling.

Step 2 – Make the dough. In a large bowl, combine the flour, protein powder, baking powder, sweetener, and salt. Add Greek yogurt to the dry ingredients and mix until a dough forms. Use your hands to knead the dough for about 2 minutes, until smooth.

Step 3 – Fill. On a floured surface, roll out the dough into a large rectangle, about ¼-inch thick. Brush the rolled-out dough with melted coconut oil or butter, then sprinkle evenly the cinnamon-sweetener mixture over the surface.

Step 3 – Roll up. Cut the dough into strips about 1 to 1 ½ inches wide. Starting from one end of each strip, tightly roll the dough into a spiral to form a cinnamon roll. Place each roll into the prepared baking dish with the spiral side up, leave a little space between each.

Step 4 – Bake. Bake for 20 minutes, or until golden on top. Let them cool in the baking dish for at least 5 minutes before frosting.

Step 5 – Prep the frosting. In a bowl, whisk together Greek yogurt, protein powder, and vanilla extract. If the frosting is too thick, thin it with 1-2 teaspoons of milk.

Step 6 – Frost. Drizzle or spread the frosting over the cinnamon rolls just before serving. Enjoy!

Dietary adaptations

• Gluten-free. Use gluten-free pastry flour and gluten-free protein powder, if necessary. I also suggest checking that the baking powder has no gluten.
• Dairy-free. Replace Greek yogurt with nondairy Greek yogurt alternatives, preferably unsweetened. The choice is up to you, what matters is that the yogurt has a thick texture.
• Vegan. Use nondairy firm yogurt and plant based protein powder, such as brown rice, pea or soy protein powder. There’s no egg in this recipe, so no further change is required.
• No protein powder. For the dough, substitute protein powder with more flour. For the icing, omit the powder and add 2 to 3 tablespoons of granulated sweetener or powdered sugar.

How to store

Leftovers can be stored in the fridge for up to 3 days or they can be frozen for a maximum of 3 months. I highly recommend storing them unfrosted, as the cream tends to lose taste and freshness.

To store. First, allow the rolls to cool completely. Once cooled, place them into an airtight container and store in the fridge for up to 3 days. Before serving, re-warm in hot oven at 350°F (180°C) for 3-5 minutes or microwave for 20-30 seconds.

To freeze. For a longer storage, let cool and then pack into zipper bags or into an airtight container. Freeze for up to 3 months. To reheat, remove the desired amount from the freezer and bake in hot oven at 350°F (180°C) for 5-10 minutes. Serve warm with protein frosting on top.

Macro-friendly cinnamon rolls

Each cinnamon roll provides approximately 167 calories, making it a great alternative to traditional buns. With 18 g of carbohydrates and 15 g of protein each, these sweet rolls help satisfy your cravings while fitting the macros. Please note that nutritional values may slightly vary, based on Greek yogurt and protein powder choice.

These protein rolls are a fantastic option for a healthier homemade treat, but remember, it’s okay to indulge once in a while. After all, life is all about balance, so there’s nothing wrong with enjoying the real deal every now and then!

More protein desserts

• Protein muffins
• Protein chocolate cake
• Protein donuts
• Moist protein banana bread
• Cottage cheese brownies
• Protein mug cake
• Greek yogurt brownies
• Protein cheesecake
• Flourless protein brownies