Learn how to make Protein Cinnamon Rolls with Greek yogurt. Ready in under 20 minutes, they are the perfect quick and easy healthy treat to satisfy your cravings. Eggless, oil-free, vegan friendly and no need for protein powder!
Are you in the mood for cinnamon rolls but don’t want to break your diet? I got you, this recipe is all you need. In this blog post, I am going to unveil the secrets on how to make the best macro-friendly cinnamon rolls ever. They are healthy, high protein, eggless, butter-free and vegan friendly. The best part? They come out so fluffy and delicious, in under 20 minutes. Because there is no need for yeast!
The best protein cinnamon roll recipe: 3 reasons why!
- 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 cinnamon rolls in no time.
- Healthy and diet-friendly. Unlike high calorie, sugar-loaded buns, this recipe makes healthy cinnamon rolls with Greek yogurt. Whether vegan or dairy-free, with a couple of tweaks you can adjust the buns to fit your diet.
- No protein powder required. Not everyone has protein powder sitting around in their kitchen. Well, the beauty of this recipe is that you don’t need it at all. Just grab some Greek yogurt, flour and you’re good to go. Simple, convenient and budget-friendly, the Greek yogurt is going to give that protein boost you’re looking for.
The ingredients
- Flour: I like white whole wheat flour because it’s very similar to all purpose flour but less processed and more nutritious. Other great options are all purpose flour and spelt flour. Unfortunately this recipe does not work with oat flour or almond flour.
- Greek yogurt: This recipe requires thick Greek yogurt, either nonfat or full-fat. Although both options work, full-fat products tend to give a much richer taste than nonfat alternatives. Use dairy-free Greek yogurt if you follow a vegan diet or can’t eat dairy.
- Maple syrup: A much healthier alternative to refined sugars, the maple syrup is going to give these protein buns plenty of sweetness. As a replacement you can use honey, agave syrup or coconut syrup. For a sugar-free treat, choose sugar-free syrups.
- Baking powder: These are yeast-free cinnamon rolls, so that you will need baking powder for them to rise and get fluffy.
Healthy cinnamon filling
- Granular sweetener: For sugar-free cinnamon rolls that are lower in calories and carbs, this recipe uses erythritol. You can replace with another keto granular sweetener (such as xylitol), coconut sugar or brown sugar.
- Cinnamon: This is a key ingredient for cinnamon rolls. Out of convenience I like using ground cinnamon, but you can also grate it from cinnamon sticks.
Healthy yogurt icing
These protein buns come with a yogurt based frosting that is sugar-free, low in calories and packed with extra protein. Although it is optional, the icing will give your rolls their traditional vibes. It’s very simple to make, you only need 2 basic ingredients:
- Greek yogurt: I opted for nonfat Greek yogurt, which is going to add additional protein to your guilt-free treats. Substitute with full-fat Greek yogurt, Skyr, quark, soy yogurt or any plant based alternative of your choice. Also cream cheese works great.
- Granular sweetener: Same as before, you can swap out erythritol for your favorite granular sweetener, coconut sugar or brown sugar.
Vegan protein cinnamon rolls
If you do not consume dairy, no reason to worry. After some changes, you will be able to prepare your fit rolls at home too. All you should do is to replace Greek yogurt with a plant based alternative of your choice, making sure to prefer a dairy-free yogurt from a thick consistency. If you make this recipe with a liquid (“runny”) yogurt, the dough will get pretty sticky and hard to handle.
How to make protein cinnamon rolls?
Make the filling. In a bowl, whisk together granulated sweetener and ground cinnamon. Set aside for later.
Make the protein dough. In a large mixing bowl, stir the flour together with baking powder, Greek yogurt and maple syrup. Using your hands, knead the dough for a couple of minutes until it gets smooth. Based on the texture of the Greek yogurt used, you may need to adjust with more flour if the dough is too sticky or with more Greek yogurt if it is too dry.
Make the cinnamon rolls. Roll the dough into a rectangle, brush the surface with melted coconut oil (or melted butter) and sprinkle with the cinnamon filling. Cut the rectangle into stripes and roll each stripe, pressing tightly, to get a cinnamon roll. Once you are done rolling, place the protein buns in a baking dish, greased with butter or (coconut) oil and bake in hot oven for 10 to 15 minutes. When baked, let them cool at room temperature for at least 5 minutes before serving.
Make the healthy icing. In a bowl, whisk together Greek yogurt with granular sweetener. If the mixture is too thick, thin it with about 1 teaspoon of milk. Drizzle over the cinnamon rolls before serving and enjoy!
Storage information
In the unlikely scenario that you have leftovers (impossible for me, they are just too good), here’s how to store them. First of all, allow your rolls to cool down completely. Once cooled, place your protein buns an airtight container and keep in the fridge for up to 3 days. Before serving, quickly pop them in the oven until nicely warm. For a longer storage you can also pack them in zipper bags and freeze for as long as 3 months (after they have cooled, of course). To reheat, just bake until warm.
Recipe tips
- Choose full-fat Greek yogurt instead of low fat alternatives. Your protein cinnamon rolls will have a richer taste and a better texture for just a few calories more.
- Use all purpose flour or wholewheat flour. These are the best options for making fluffy cinnamon rolls that don’t fall apart after baking. Unfortunately, oat flour or almond flour are not suitable for this recipe.
- Fix the sweetness level with as much maple syrup as you feel necessary. I recommend starting with about 3 tablespoons and then add more if you have the sweet tooth.
- Adjust the dough if it is necessary. Different yogurts contain different amounts of water and for this reason they will require slightly different quantities of flour. Get to know your dough: add more flour it is sticky or add more yogurt if it is too thick.
- Brush the dough with melted coconut oil or melted butter before sprinkling the cinnamon “sugar” all over it. Besides helping the filling stick to the dough, it will make the inside softer.
- Serve these cinnamon rolls warm, straight from the oven. This is when they are so soft, fluffy and so delicious.
- Enjoy alongside a bowl of Greek yogurt to load up on protein for the day. And if you want to live the full experience, make yourself a cup of hot coffee, tea or milk!
More protein desserts
- No bake protein balls
- Cookie dough protein bars
- Protein frozen dessert
- Low calorie protein brownies
- No bake protein cookies
- Chocolate protein muffins
- Chocolate protein balls
- Moist protein banana bread
- Pumpkin protein muffins
- Fudgy flourless protein brownies
Protein Cinnamon Rolls
Ingredients
Greek Yogurt Dough
- 210 grams (1 ½ cup) all purpose flour or wholewheat flour
- 1 ⅓ tsp baking powder
- 190 grams (⅔ cup) Greek yogurt
- 2 to 3 tbsp maple syrup or honey, to taste
Cinnamon Roll Filling
- melted coconut oil or melted butter, to brush
- 1 ½ tbsp granular sweetener erythritol or preferred sweetener
- 2 tsp ground cinnamon
Healthy Icing
- 2 tbsp Greek yogurt
- 1 tbsp granular sweetener erythritol or preferred sweetener
- 1 tsp milk if necessary
Instructions
- Preheat oven to 180ºC (350ºF).
Cinnamon Roll Filling
- In a bowl, whisk together granulated sweetener and ground cinnamon. Set aside for later.
Greek Yogurt Dough
- In a large mixing bowl, stir the flour together with baking powder, Greek yogurt and maple syrup. Using your hands, knead the dough for a couple of minutes until it gets smooth.Based on the texture of the Greek yogurt used, you may need to adjust with more flour if the dough is too sticky or with more Greek yogurt if it is too dry.
- Roll the dough into a rectangle, brush the surface with melted coconut oil (or melted butter) and sprinkle with the cinnamon filling.
- Cut the rectangle into stripes and roll each stripe, pressing tightly, to get a cinnamon roll. Once you are done rolling, place the protein buns in a baking dish, greased with butter or (coconut) oil.
- Bake in hot oven for 10 to 15 minutes. When baked, let them cool at room temperature for at least 5 minutes before serving.
Healthy Icing
- In a bowl, whisk together Greek yogurt with granular sweetener. If the mixture is too thick, thin it with about 1 teaspoon of milk. Drizzle over the cinnamon rolls before serving, if you desire.
Nutrition
Nutritional values are based on third-party calculations and should be considered approximations. Actual nutritional content will vary based on brands used, measuring methods, portion sizes and more. We do not overtake any responsibility.
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