Healthy Cinnamon Rolls (5g protein)

These Healthy Cinnamon Rolls are a guilt-free twist on the classic treat. Packed with protein, made with wholesome ingredients, and free of refined sugar, dairy, and eggs, they’re perfect for a quick and nutritious dessert. With a short rise time, you can enjoy these fluffy rolls in under an hour!

Table of contents

+ View More- View Less

I love making cinnamon rolls, which is quite nice because my kids and family absolutely love eating them. This last batch lasted less than 4 hours on my benchtop, which beat the previous record held by my Sweet Potato Cinnamon Rolls, Yeast-Free Cinnamon Rolls, and Banana Bread Cinnamon Rolls.

Why These Cinnamon Rolls Are Healthier

1. Lower in Fat – Traditional recipes rely heavily on butter and eggs. This version uses high-protein dairy-free yogurt to reduce fat content while maintaining richness. It also makes the recipe vegan-friendly!
2. Refined Sugar-Free – Sweetened with coconut sugar or sugar-free options like erythritol, these rolls are kinder on blood sugar levels.
3. Protein-Packed – Each roll contains 5 grams of protein, with potential to increase by substituting the filling butter with powdered peanut butter.
4. Quick and Easy – A combination of active dry yeast and baking powder reduces the rising time to just 30 minutes.
5. Customizable Sweetness – You can make sugar-free icing and sugar-free filling for a low-calorie treat.

Ingredients and Substitutions

Eight ingredients is all you need to make these rolls!

• All-Purpose Flour – Flour is the main ingredient for the rolls. It can be swapped with white spelt flour or whole wheat flour for a nuttier taste but avoid almond or oat flour as they don’t provide the right texture. I haven’t tried gluten-free flour.
• Plant-Based Yogurt – This adds moisture, binds the dough, and increases protein. Use almond, oat, or soy yogurt as alternatives.
• Almond Milk – Almond milk provides the liquid needed to form the dough. Any plant-based milk like soy or oat milk works just as well.
• Active Dried Yeast – It helps the rolls rise and gives them a soft, fluffy texture. Combined with baking powder for a quicker rise.
• Dairy-Free Butter – Butter is used both in the dough and to make the filling. It Can be replaced with light olive oil or applesauce for an oil-free option.
• Baking Powder – Baking powder works alongside yeast to reduce the rise time and ensure the rolls are still fluffy.
• Coconut Sugar – Coconut sugar sweetens the dough naturally and adds a mild caramel flavor. It can be replaced with sugar-free brown erythritol for a calorie-free option.
• Cinnamon – It adds the classic warm, spiced flavor to the filling. Essential for the signature cinnamon roll taste. You can’t really replace it with anything else (they wouldn’t be called cinnamon rolls if it was the case).
• Icing Sugar – This is used for the glaze. You can swap it with powdered erythritol or powdered allulose for a sugar-free version.
• Dark Chocolate Chips – You can add chocolate chips as an addition for extra sweetness in the filling or topping.

How to Make Healthy Cinnamon Rolls

These rolls are ever so slightly easier to make than the traditional recipe because the rising time is faster. Here are key steps in pictures.

Activate the yeast with warm (but not hot) water.

Combine the dough ingredients in the bowl of a stand mixer.

Cinnamon roll dough combined into a sticky ball and let it rest for 10 minutes to rise.

Flatten the dough with a rolling pin until you have a large rectangle.

Spread your softened dairy-free butter on top of the dough.

Combine the cinnamon with coconut sugar and spread the mixture on the dough.

Roll the dough into a large cylinder, starting from the long side.

Use some unflavored dental floss or a very sharp knife to cut the dough into 9 rolls.

Place the rolls in a baking pan and bake them for 5-30 minutes at 350 °F (180 °C).

Let the rolls cool down completely before drizzling the icing on the top.

Carine’s Baking Tips

While the recipe should be all you need, here are a few more tips to make the most perfect rolls.

1. Warm the Milk Properly – Make sure the almond milk is lukewarm (around 98 °F/37 °C). Too hot can kill the yeast, and too cold won’t activate it.
2. Don’t Skip Activating the Yeast – Letting the yeast sit with sugar and warm milk ensures it’s active and bubbly, which leads to fluffier rolls.
3. Control Dough Stickiness – The dough should be slightly sticky but workable. Adjust with small amounts of flour or yogurt as needed. Avoid over-flouring, which can make the rolls dense.
4. Roll Dough Evenly – Aim for a consistent thickness when rolling out the dough to ensure even baking. Use a ruler for accuracy if needed.
5. Use Dental Floss for Cutting – For clean cuts that maintain the swirl, use unflavored dental floss instead of a knife to slice the rolls.
6. Cool Before Icing – Let the rolls cool completely before applying the glaze to avoid it melting off.
7. Add a Protein Boost – Replace the butter in the filling with powdered peanut butter for extra protein without adding fat.
8. Experiment with Fillings – Add raisins, chopped nuts, or even a layer of thinly sliced apples for variety in the filling.
9. Prevent Drying Out – Cover the rolls with plastic wrap or a damp kitchen towel during the short rise to retain moisture.
10. Make Ahead – Prepare the rolls the night before, store them in the fridge, and bake fresh in the morning for a quick breakfast treat.

Serving Suggestions

To make a complete breakfast or dessert spread, pair these cinnamon rolls with:

1. Vegan Vanilla Latte – My vanilla latte is a creamy, dairy-free coffee drink that complements the cinnamon and sweetness of the rolls.
2. Homemade Chia Seed Jam – My baby jam is perfect served as a side or drizzle over the rolls for a fruity twist.
3. Protein Hot Chocolate – My Protein Hot Chocolate is warm and cozy. This protein-rich drink enhances the cinnamon flavor while providing a chocolatey contrast.
4. Protein Yogurt – I love serving my Chocolate Protein Yogurt for a refreshing, protein-rich pairing.
5. Dairy-Free Pumpkin Spice Smoothie – My Pumpkin Pie Smoothie is a seasonal drink with warm spices that complements the rolls’ flavors perfectly.

More Cinnamon Roll Recipes

If you love cinnamon rolls as much as I do, you need to try these:

Sweet Potato Cinnamon Rolls

Yeast-Free Cinnamon Rolls

Banana Bread Cinnamon Rolls

Vegan Cinnamon Rolls Recipe

Healthy Cinnamon Rolls

These Healthy Cinnamon Rolls are a guilt-free twist on the classic treat. Packed with protein, made with wholesome ingredients, and free of refined sugar, dairy, and eggs, they’re perfect for a quick and nutritious dessert. With a short rise time, you can enjoy these fluffy rolls in under an hour!

No ratings yet

Print Review Save Saved!

Share on Facebook Pin Save in Email

Prep Time: 10 minutes mins

Cook Time: 25 minutes mins

Activating Yeast: 10 minutes mins

Total Time: 45 minutes mins

Course: Breakfast

Cuisine: American

Servings: 9 rolls

Calories: 217.1 kcal

Author: Carine Claudepierre

Cook ModePrevent your screen from going dark

Ingredients

US Customary – Metric

• ▢ 2 ¾ cups All-Purpose Flour - (note 1)
• ▢ 1 cup Plant-Based Yogurt - (note 2)
• ▢ ¼ cup Almond Milk - (note 3)
• ▢ 2 teaspoon Active Dried Yeast
• ▢ 2 tablespoons Dairy-Free Butter (Unsalted) - melted (note 4)
• ▢ 1 teaspoon Baking Powder
• ▢ ¼ cup Coconut Sugar - (note 5)

Filling

• ▢ 3 tablespoons Dairy-Free Butter (Unsalted)
• ▢ ½ cup Coconut Sugar
• ▢ 1 tablespoon Cinnamon

Icing

• ▢ ⅓ cup Icing Sugar - (note 6)
• ▢ 2 tablespoons Plant-Based Yogurt

Instructions

• Preheat the oven to 350 °F (180 °C). Line a 9-inch baking dish with parchment paper. Slightly oil the paper with cooking oil spray. Set aside.
• In a small bowl, add the lukewarm almond milk (at about 98 °F or 37 °C), sugar and sprinkle yeast on top. Stir with a wooden spoon, cover, and set aside for 10 minutes to activate the yeast.
• In a large mixing bowl add the all-purpose flour, baking powder, yogurt, melted butter, coconut sugar, and the activated yeast prepared before.
• Stir with a rubber spatula and, when it starts to look crumbly, lightly oil your hands and knead the dough to form a ball. If it is too wet, add a bit more flour. If it's too dry, add more yogurt. You can also prepare this cinnamon roll dough in a stand mixer using the dough hook attachment. Work at speed 3-4 until a dough ball forms.
• Lightly flour a work surface and place the dough on it. Sprinkle extra flour on top of the dough and roll into a 13-inch x 10-inch rectangle shape.
• Spread the softened butter evenly onto the rectangle.
• In a small bowl, whisk cinnamon and coconut sugar. Sprinkle the mixture and press it evenly onto the buttered dough.
• Roll the dough from the long side to form a cylinder.
• Use a serrated knife or an unflavored dental floss string to cut 9 pieces from the cylinder.
• Place each roll with the swirl facing up on the prepared baking dish.
• Bake the rolls for 25-30 minutes at 350 °F (180 °C) until golden brown on top.
• Let the rolls cool down at room temperature on a wire rack before icing.
• To glaze, stir powdered sugar with dairy-free yogurt and a little almond milk if too thick, and drizzle on top of the cooled cinnamon rolls.

Notes

Note 1: You can use white spelt or whole wheat flour. You can not use almond flour or oat flour for this recipe.

Note 2: Any kind of plant-based yogurt can be used, almond yogurt, oat yogurt, or soy. If you use dairy in your kitchen, Greek yogurt is a high-protein option.

Note 3: Any dairy-free milk can be used like oat milk or soy milk.

Note 4: You can use light olive oil or applesauce as an oil-free option.

Note 5: You can use sugar-free brown erythritol for a sugar-free, zero-calorie option.

Note 6: Use powdered allulose or powdered erythritol for a sugar-free, zero calorie option.

Storage: Place the cinnamon rolls on a plate, cover it tightly with plastic wrap, and store it in the fridge for 3-4 days.

Share on Facebook Pin Recipe

Nutrition

Serving: 1roll | Calories: 217.1kcal | Carbohydrates: 32.8g | Protein: 5g | Fat: 7.2g | Saturated Fat: 1.3g | Polyunsaturated Fat: 2.1g | Monounsaturated Fat: 3.1g | Trans Fat: 1.2g | Sodium: 111.5mg | Potassium: 52.8mg | Fiber: 1.8g | Sugar: 1.5g | Vitamin A: 2.6IU | Vitamin C: 3.4mg | Vitamin D: 0.3µg | Calcium: 82.8mg | Iron: 1.9mg | Magnesium: 9.5mg | Phosphorus: 56.3mg | Zinc: 0.3mg