Protein Cinnamon Rolls

If you love cinnamon rolls but want a version that actually fits into a high-protein, balanced lifestyle, these protein cinnamon rolls are exactly what you’ve been looking for. Traditional cinnamon rolls taste amazing—but they’re usually loaded with sugar and leave you crashing soon after.

This recipe fixes that problem. You still get soft, fluffy rolls with warm cinnamon flavor and creamy icing, but with much more protein and lighter ingredients. I’ve tested and tweaked these rolls many times to make sure they taste indulgent, not “diet food.”

In this post, you’ll learn how to keep protein rolls soft, the best protein powder tips, easy swaps, and make-ahead options so your protein cinnamon rolls come out perfect every time.

Why You’ll Love This Recipe

• High in protein without sacrificing flavor

• Soft, fluffy texture (not dry or dense)

• Perfect for meal prep breakfasts or snacks

• Healthier than classic cinnamon rolls

Ingredients & Prep

This is a lighter baked breakfast recipe, so ingredient balance matters.

Main Ingredients Prep

• Greek yogurt – Adds moisture and protein

• Protein powder – Vanilla or unflavored works best

• Flour – All-purpose or white whole wheat

• Eggs – Room temperature for better texture

Seasonings, Sauces, or Flavor Base

• Ground cinnamon – The star flavor

• Vanilla extract – Enhances sweetness

• Baking powder – Helps rolls stay fluffy

Pantry Staples

• Maple syrup or honey

• Light butter or coconut oil

• Pinch of salt

Step-by-Step Cooking Instructions

Pre-Cooking Prep

1. Preheat oven to 350°F.

2. Lightly grease a baking dish or line with parchment paper.

3. Measure all ingredients so mixing goes smoothly.

Cooking Method

1. In a bowl, mix flour, protein powder, baking powder, and salt.

2. Add Greek yogurt, eggs, vanilla, and maple syrup.

3. Stir until a soft dough forms.

4. Roll dough out into a rectangle on a lightly floured surface.

5. Brush with melted butter or oil.

6. Sprinkle evenly with cinnamon and sweetener.

7. Roll tightly into a log and slice into even rolls.

8. Place rolls in the baking dish.

9. Bake for 20–25 minutes, until lightly golden and set.

Doneness or Texture Check

The rolls should be firm on top but still soft inside. A toothpick should come out mostly clean.

Resting or Final Touches

Let rolls cool for 5 minutes before icing so it melts gently instead of running off.

Pro Tips for Perfect Results

Common Mistakes to Avoid

• Too much protein powder – This causes dryness

• Overbaking – Protein bakes faster than regular dough

• Rolling too loosely – Leads to uneven rolls

Recommended Tools

• Mixing bowl

• Rolling pin

• Sharp knife or floss

• Baking dish

Storage & Reheating Tips

• Store in the fridge up to 4 days

• Freeze individually for up to 2 months

• Reheat briefly in the microwave for best texture

Flavor Variations

Spicy Version

• Add extra cinnamon or a pinch of nutmeg

• Sprinkle in a little ginger for warmth

Healthy / Special Diet Option

• Gluten-free: Use a 1:1 GF flour blend

• Low-sugar: Use monk fruit or stevia

• Extra protein: Add protein to the icing

Global Flavor Twist

• Add cardamom for Scandinavian-style rolls

• Swirl in cocoa powder for a chocolate version

Serving Suggestions

Protein cinnamon rolls are great with:

• Coffee or tea

• Fresh fruit

• Scrambled eggs for a balanced breakfast

• Greek yogurt on the side

They also work well as a post-workout snack.

FAQs

Can I make this ahead of time?
Yes. Assemble the rolls, cover, and refrigerate overnight. Bake fresh in the morning.

How do I fix common mistakes?
If rolls are dry, reduce bake time or add more yogurt next time. If dough is sticky, lightly flour your surface.

Conclusion

These protein cinnamon rolls prove you don’t have to give up comfort foods to eat better. They’re soft, warm, satisfying, and packed with protein—perfect for busy mornings or healthy treats.

Once you try them, they’ll quickly become a staple in your kitchen. Make a batch, freeze extras, and enjoy a cozy, protein-packed favorite anytime.