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These protein cinnamon rolls are tender, gooey, and perfectly fluffy, just like any standard cinnamon roll. They pack in extra protein and are lightened up compared to traditional cinnamon rolls.
Need another high protein breakfast? Try cottage cheese pancakes or protein french toast next!
Between the cinnamon rolls themselves and the delicious vanilla frosting, you’ll get 15g of protein.
I love to lighten breakfast treats or fill them with more protein, similar to these cake batter protein balls or blended overnight oats.
Although cinnamon rolls might not be the first dish that comes to mind when you think of something healthier, these higher-protein cinnamon rolls don’t take anything away from the nostalgic breakfast dessert we all grew up on.
Just like pumpkin cinnamon rolls and maple pecan sticky buns, these have the same light and fluffy texture. The cream cheese frosting is every bit as ooey-gooey, sticky, and delicious as the original.
Ingredients You Need
Here are the simple ingredients you need to make this protein cinnamon rolls recipe. Skip to the recipe card for exact measurements.
- All-purpose flour: Substitute with King Arthur’s gluten-free bread flour if needed.
- Vanilla protein powder: Should be sweetened. I use Be Well by Kelly Protein powder. Whey protein works, but can dry out the dough.
- Granulated sugar: Adds sweetness and activates the yeast.
- Whole milk: I like whole milk because it adds fat, but 2% or a plant-based milk works.
- Instant yeast: Make sure you check the best-by-date to ensure the dough rises properly.
- Egg: Use room temperature for best results.
- Unsalted butter: adds richness to the dough and is important for a gooey filling.
- Flax meal: Rich in Omega-3s and fiber. It’s optional though!
- Light brown sugar: for the filling!
- Cinnamon: Puts the cinnamon in cinnamon roll!
- Cream cheese: Soften to room temperature before blending.
- Powdered sugar: Sift it for best results and feel free to add more or less to reach your desired consistency.
Love dessert with cream cheese frosting? Try gluten-free banana cake with cream cheese frosting, soft pumpkin cookies, or creme brulee cookies.
Recipe Variations
- Make them gluten-free with King Arthur’s gluten-free bread flour.
- Use a plant-based milk and dairy-free butter and cream cheese for a dairy-free option.
- Substitute cinnamon with nutmeg.
- Use dark brown sugar instead of light.
- Add chopped pecans or raisins to the filling before spreading on the dough.
How to Make Protein Cinnamon Rolls
Here are the simple steps, with photos, to make this protein cinnamon roll recipe. Skip to the recipe card for the printable version.
Step 1. Whisk Dry Ingredients. Mix the dry ingredients in a large bowl.
Step 2. Combine Yeast. Melt butter and milk in the microwave until it reaches 110°F. Stir in the yeast.
Step 3. Make the Dough. Add the yeast mixture with the egg and stir to combine, until a dough forms. Let it rise for 30 minutes.
Step 4. Roll and Fill. Roll the dough out into a 12×15-inch rectangle. Spread on the soft butter and sprinkle with brown sugar and cinnamon.
Step 5. Roll the Dough. Starting at the long edge, roll the dough into a tight log.
Step 6. Cut the Cinnamon Rolls. Use unflavored dental floss to cut the dough into 12 cinnamon rolls. A serrated knife will work too.
Step 7. Add to Dish. Transfer the cinnamon rolls to a greased baking dish.
Step 8. Rise. Cover and let the cinnamon rolls rise for 1 hour, until doubled in size.
Step 9. Bake. Bake the cinnamon rolls for 25-30 minutes, until golden brown.
Step 10. Frost and Serve. Mix the frosting in a bowl and spread it on top of the warm cinnamon rolls.
Helpful Baking Tips
- Milk temperature: The milk should be between 100 and 100°F to activate yeast (don’t go over 113). Aim for about 45 seconds. It should feel warm to the touch.
- Knead properly: The dough may seem shaggy at first but will start to come together. You also want to knead it in a little extra flour before rolling it out.
- Flour the work surface. Generously flour the work surface before you roll out the dough. This prevents it from sticking to the countertop as you roll them into a log.
- Use dental floss: Unflavored dental floss gives you the perfect clean cut when cutting cinnamon roll dough.
Recipe FAQs
This is the perfect recipe to prep the night before if you have the time so they’re ready to bake in the morning. Prep the rolls up until the second rise when they are rolled up in the pan with filling inside. Cover and refrigerate them overnight. If they have not risen enough by morning, leave them out at room temperature for a bit before placing them in the oven.
If your cinnamon rolls are not fluffy, the yeast did not activate properly. To prevent this, be sure to knead the dough until it is just smooth and elastic, don’t overheat the milk, check the best-by-date on your yeast and be sure that your butter and eggs are at room temperature before incorporating.
Yes. Prepare the cinnamon rolls as usual, rolling, slicing, and placing them in a baking pan. Allow them to rise for about 20-30 minutes then place the tray in the freezer and let the rolls freeze solid (about 1-2 hours). Then transfer the rolls to an airtight container or a freezer-safe bag, and store for up to 3 months. When you’re ready to bake them, thaw them overnight in the fridge and bake them as the recipe instructs.
Storage Tips
Storing: Store cinnamon rolls in an airtight container in the fridge for up to 5 days.
Freezing: Store baked cinnamon rolls in the freezer before icing them and place them in an airtight container or freezer bag for up to 3 months. Allow them to thaw in the fridge overnight, bake them at 350°F for 10-15 minutes and frost them when they are warmed through.
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Protein Cinnamon Rolls
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Ingredients
Cinnamon Rolls
- 2 cups all purpose flour
- 1/3 cup flax meal optional
- 3/4 cup protein vanilla powder
- 1/4 cup granulated sugar
- 1 teaspoon salt
- 3/4 cup whole milk
- 3 Tablespoons unsalted butter cubed
- 2 1/4 teaspoons instant yeast (1 standard packet)
- 1 large egg whisked, room temperature
Filling
- 6 Tablespoons unsalted butter very soft
- 1/2 cup light brown sugar packed
- 1 Tablespoon cinnamon
Frosting
- 8 ounces cream cheese room temperature
- 1/2 cup vanilla protein powder
- 1/4 cup powdered sugar
- 1/4 cup milk
Instructions
- Whisk the flour, protein powder, sugar, and salt in a large bowl.2 cups all purpose flour, 1/3 cup flax meal, 3/4 cup protein vanilla powder, 1/4 cup granulated sugar, 1 teaspoon salt
- Pour the milk into a microwave-safe bowl and add the butter. Microwave on for 45 seconds, until the butter mostly melts and the mixture it’s warm to the touch and is about 110°F, but not higher. Whisk in the yeast until dissolved.3/4 cup whole milk, 3 Tablespoons unsalted butter, 2 1/4 teaspoons instant yeast
- Pour the milk and butter mixture over the flour mixture and add the egg. Use a wooden spoon or rubber spatula to stir to combine, until a dough forms. It should turn shaggy and become difficult to stir. Turn the dough out onto a well floured work surface and use floured hands to knead the dough for 3-4 minutes. Add more flour as needed if the dough is soft or sticky. Place in a lightly greased bowl, cover, and rise for 15 minutes while you prep the filling ingredients. It should puff up slightly but not quite double in size.1 large egg
- Turn the dough out onto a generously floured work surface and use a rolling pin to roll the dough into a 9×14-inch rectangle.
- Spread the very soft butter over the dough, leaving a 1/2 inch border around the outside. Sprinkle with the brown sugar and cinnamon. Use your hands to spread it gently.6 Tablespoons unsalted butter, 1/2 cup light brown sugar, 1 Tablespoon cinnamon
- Working from the long end, roll the dough into a log. Place your hands at each end of the log and give it a gentle squeeze to compact it slighty.
- Cut into 10-12 even rolls. I like to use unflavored dental floss for best results. Or gently saw a sharp knife back and forth, being careful not to squish the edges down.
- Place them in a greased 9×13-inch baking dish. Cover with a towel and place in a warm place for 60-90 minutes to rise, or until doubled in size. I like to preheat my oven to the lowest temperature, turn it off, then place the dough in the oven to rise. Remove them from the oven when they’re done rising.
- Preheat the oven to 350°F. Bake for 25-30 minutes or until the tops are light golden brown. The internal temperature should be between 190-200°F. Let them cool while you make the icing.
- Place the cream cheese, protein powder, milk and powdered sugar in a medium bowl and mash again with the fork then use a whisk to mix until smooth. Spread the frosting over the warm cinnamon rolls.8 ounces cream cheese, 1/2 cup vanilla protein powder, 1/4 cup powdered sugar, 1/4 cup milk
Notes
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
