These easy healthy protein cinnamon rolls are made with Greek yogurt and protein powder and have no yeast. They’re still soft, fluffy and absolutely delicious!
Today is the day! Last week I teased this new recipe for protein cinnamon rolls over on my Instagram and I’m so excited to finally be sharing it with you all.
If you love real-deal cinnamon rolls, but are looking for a healthier alternative that’s packed with protein and easier to make (aka no yeast and no long rising times) then this is the recipe for you!
These high protein cinnamon rolls are still light, fluffy and full of that classic cinnamon-sugar flavor we all know and love, but they have a few secret protein-boosting ingredients like Greek yogurt and protein powder. They’re seriously SO good! My mouth is watering just thinking about them. No joke, my best friend said this is her favorite EBF recipe… EVER!
I can’t wait for you to try this recipe. I know you and your family are going to love it!
Why You’ll Love This Recipe
- Protein-packed treat – Forget empty-calorie pastries! Thanks to the Greek yogurt and protein powder, each roll is packed with 8 grams of protein.
- Simple dough – You only need 6 simple ingredients to make the dough. Plus, no yeast and no long proofing times thanks to the self-rising flour. Real-deal cinnamon rolls typically need yeast and two different rises, but not with this recipe. Just mix, knead, let sit for 30 minutes, roll and bake! Easy peasy.
- Fluffy and delicious – Nobody will even notice that these cinnamon rolls are healthier and protein-packed. They’re still soft and fluffy and have that ooey gooey cinnamon sugar filling you’d expect.
- Versatile – This recipe is simple enough for a weekday breakfast, but also fancy enough for a weekend or holiday brunch. It also makes for a great post-workout treat or after-dinner dessert!
Ingredients Needed
- full-fat Greek yogurt – this gives the dough moisture and a protein boost, plus it helps keep the rolls light and fluffy. I love using a thick and creamy brand like Wallaby Organic Greek Yogurt. Be sure to use full-fat greek yogurt for the best results.
- self-rising flour – a convenient type of flour that already has the leavening agent and salt mixed in. This flour is the reason we’re able to skip the yeast in this cinnamon roll recipe. I like the King Arthur self-rising flour, but any brand will work. Just try to use one that has around 3 grams of protein per ¼ cup.
- plant-based vanilla protein powder – this adds a subtle vanilla flavor plus extra protein in your dough. I used Truvani Vanilla Vegan Pea Protein Powder, but feel free to use your favorite plant-based brand. Just make sure you’re using plant-based protein powder and not whey! Whey doesn’t soak up as much liquid, so your dough will turn out too wet.
- butter – melted and brushed on the dough to help the cinnamon sugar filling stick. I used unsalted butter, but salted butter will work as well!
- coconut sugar – a less-refined sweetener with a hint of caramel flavor that pairs perfectly with cinnamon.
- cinnamon – can’t have cinnamon rolls without the cinnamon!
- yogurt glaze – for another added boost of protein I made a simple 3-ingredient greek yogurt glaze to drizzle over the cinnamon rolls before serving. It’s made with greek yogurt, powdered sugar and almond milk.
Recipe Substitutions
- Gluten free and/or vegan: I haven’t tried this recipe as gluten-free or vegan so I wouldn’t recommend it since the cinnamon rolls likely won’t turn out the same. If you’re looking for a vegan or gluten free version you could try my vegan cinnamon rolls or gluten free cinnamon rolls instead.
- Self-rising flour: If you don’t have or can’t find self-rising flour you can make your own by combining 1 cup all-purpose flour with 1 ½ teaspoons baking powder and ¼ teaspoon of salt. Just remember this might tweak the protein content slightly.
- Coconut sugar: Brown sugar is the perfect coconut sugar substitute for the filling.
- Almond Milk: Any milk — dairy or non-dairy — works for the glaze. Add just enough to get that perfectly creamy drizzle.
- Swap the glaze: Feel free to skip the glaze all together or swap it with something a little more decadent like my healthy cream cheese frosting.
How to Make Protein Cinnamon Rolls
Step 1: In a mixing bowl, combine the Greek yogurt, self-rising flour, and protein powder until a shaggy dough forms.
Step 2: Knead the dough until smooth and no longer sticky, adding a bit more flour if needed. Cover the dough with a kitchen towel and let rest for about 30 minutes.
Step 3: On a floured surface, roll the dough into a 10×12-inch rectangle.
Step 4: Brush the dough with melted butter.
Step 5: Sprinkle the dough with coconut sugar and cinnamon.
Step 6: Roll the dough tightly from the long edge to form a log. Cut into 9 equal pieces.
Step 7: Arrange the rolls in your prepared baking dish.
Step 8: Bake for 30-32 minutes, until a toothpick comes out clean.
Step 9: While the rolls are cooling, whisk together the powdered sugar, Greek yogurt, and almond milk in a small bowl until smooth. Adjust the almond milk for your desired consistency.
Step 10: Once rolls have cooled slightly then drizzle with the glaze and enjoy warm.
Brittany’s Tips!
- Use the right protein powder: Make sure you’re using a plant-based protein powder and not a whey-based protein powder. Whey soaks up less liquid than vegan protein powder so your dough will end up too wet, making it hard to roll and shape into cinnamon rolls.
- Adjust the dough as needed: If your dough feels too sticky, sprinkle in a bit more flour. If it’s too dry, add a small spoonful of yogurt. Aim for a soft, pliable dough that’s easy to roll out.
- Roll it tight: When shaping the rolls, roll the dough snugly so the cinnamon-sugar filling stays in place. Loose rolls might unravel a bit as they bake.
- Use a serrated knife to cut: Use a serrated knife when cutting the rolls. It makes all the difference, trust me! You can also use use plain dental floss to cut the rolls.
- Don’t skip the cool-down: Let the rolls rest after baking so they set up. Slicing too early may leave you with doughy, less-defined rolls. Trust me, patience pays off!
How to Store
- At room temperature: Keep cooled cinnamon rolls in an airtight container for up to 2 days on the counter.
- In the fridge: If you want your cinnamon rolls to last a little longer, store them in the fridge in an airtight container. They’ll keep well for up to 5 days.
- In the freezer: You can definitely freeze these cinnamon rolls for longer storage. After baking, allow the cinnamon rolls to cool completely, cover the pan and place in the freezer. You can also freeze individual cinnamon rolls. Just make sure they’re stored in a freezer-safe container and covered tightly. I’ve found it’s best to freeze them without the glaze and to add that once you’ve reheated them. When ready to enjoy, thaw the cinnamon rolls and heat in the oven, toaster oven or air fryer until warm then drizzle with the glaze.
- Reheating: Cinnamon rolls are delicious chilled straight from the fridge, but they’re also amazing warmed up. You can reheat these cinnamon rolls in the microwave, toaster oven, air fryer or oven. If you know you’re going to have leftovers and plan to reheat them, I recommend waiting to ice the cinnamon rolls you’re storing until right before eating. Otherwise, the icing will melt of while reheating.
Frequently Asked Questions
Absolutely! I used plant-based vanilla, but if you only have chocolate or a whey-based powder, go for it. The flavor and texture might shift slightly, so let me know how it turns out.
Dough stickiness depends on the moisture content of your yogurt and protein powder. If it’s too sticky, sprinkle in more flour. If it’s too dry, add a touch more yogurt. Adjust until it feels manageable.
If you want to make this high protein cinnamon rolls recipe in advance I recommend baking them fully, letting them cool completely and then storing on the counter or in the fridge. When you’re ready to eat, reheat them in the oven and glaze right before serving. Since these cinnamon rolls don’t have yeast I’m not sure how they would turn out if they were to chill overnight in the fridge unbaked. If you try it let me know in the comments below!
More Breakfast Recipes to Try
Be sure to check out all the breakfast recipes as well as the full collection of protein recipes on EBF!
If you enjoyed this recipe, please consider leaving a star rating and let me know how it went in the comments below.
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Preheat your oven to 350°F. Lightly grease or line an 8×8 square baking dish with parchment paper.
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In a mixing bowl, combine the Greek yogurt, self-rising flour and protein powder. Mix until the dough becomes shaggy and starts to come together.
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Knead the dough with your hands until smooth and no longer sticky, forming it into a ball. If the dough is too sticky, add a little more flour as needed.
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Cover the dough with a kitchen towel and let it rest for about 30 minutes on the counter.
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Flour your work surface and rolling pin. Roll the dough into a rectangle about 10 x 12 inches, approximately ¼ inch thick.
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Brush the melted butter evenly over the surface of the dough. Sprinkle the dough with sugar and cinnamon, ensuring an even layer.
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Starting from the long edge, tightly roll the dough into a log. Cut the log into 9 equal pieces, about 1.5 inches wide each.
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Arrange the rolls in the prepared baking dish, leaving a little space between them. Bake for 30-32 minutes, or until a toothpick inserted into the center of a roll comes out clean.
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While the rolls are cooling, whisk together the powdered sugar, Greek yogurt, and almond milk in a small bowl until smooth. Adjust the almond milk for your desired consistency.
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Let the cinnamon rolls cool for 5-10 minutes before drizzling the glaze over the top. Serve warm and enjoy!
- Self-rising flour: If you don’t have or can’t find self-rising flour you can make your own by combining 1 cup all-purpose flour with 1 ½ teaspoons baking powder and ¼ teaspoon of salt. Just remember this might tweak the protein content slightly.
Serving: 1 cinnamon roll | Calories: 184kcal | Carbohydrates: 27g | Protein: 8g | Fat: 5g | Saturated Fat: 3g | Monounsaturated Fat: 1g | Cholesterol: 12mg | Sodium: 275mg | Potassium: 66mg | Fiber: 1g | Sugar: 12g
Nutrition information is automatically calculated, so should only be used as an approximation.
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