Protein Cinnamon Rolls bring the comfort of freshly baked cinnamon rolls together with a high-protein twist. Soft, golden, and full of warm spice, they make the perfect balance between indulgence and nutrition. Whether you enjoy them fresh out of the oven or as a post-workout snack, these rolls prove that healthy eating doesn’t have to mean giving up your favourite treats.
If you want to try more desserts, check out our Protein Apple Crumble.
Protein Cinnamon Rolls
If you’re craving something sweet and comforting, this Protein Cinnamon Roll recipe is for you. It’s the perfect alternative to bakery-style cinnamon rolls, offering the same soft texture and sweet cinnamon flavour in a lighter, protein-packed version.
Think of it as a cosy, feel-good snack that fits your goals. With a fluffy dough made from Greek yoghurt and protein powder, each roll is warm, satisfying, and balanced.
Once baked, these rolls come out golden, soft in the centre, and lightly caramelised around the edges. Each serving delivers 8g of protein and only 142 calories, making them perfect for a mid-morning pick-me-up or post-workout treat.
Why We Love this Recipe
- High in Protein: Each roll contains 8g of protein to help keep you full and fuel your day.
- Soft and Flavourful: The cinnamon and maple filling creates a warm, sweet flavour that feels comforting without being heavy.
- Easy to Make: Just mix, roll, and bake for a quick homemade treat.
What is Protein Powder?
A Protein Cinnamon Roll is a healthier twist on the classic bakery favourite, made with ingredients that boost protein without sacrificing flavour. Instead of relying on heavy doughs or sugary fillings, this version uses Greek yoghurt and protein powder to create a light, satisfying texture with all the cinnamon sweetness you expect.
The combination of brown sugar, cinnamon, and sugar-free maple syrup delivers that signature gooey centre, while the protein base keeps it balanced and nourishing. Whether enjoyed warm from the oven or as a quick snack during the day, these cinnamon rolls prove you can enjoy a sweet treat and still stay on track with your goals.
Protein Cinnamon Rolls Nutrition
These Protein Cinnamon Rolls strike the perfect balance between comfort and nutrition, offering a sweet, spiced flavour with a light texture that satisfies without the guilt. The blend of protein powder, Greek yoghurt, and cinnamon creates a snack that’s both nourishing and delicious. Here’s the nutritional breakdown per serving:
Calories: 142
Protein: 8g
Carbs: 26g
Fat: 1.5g
Ingredients
- Self-Raising Flour: Sifted to create a light, soft dough that forms the base of the rolls.
- Protein Powder: Adds a boost of protein while helping the dough hold its shape.
- Greek Yoghurt: Keeps the dough moist and tender while adding extra protein.
- Baking Powder: Helps the dough rise and gives the rolls a light texture.
- Sweetener: Provides sweetness without the added sugar.
- Butter: Adds richness and flavour to balance the cinnamon filling.
- Vanilla Extract: Enhances the overall sweetness and aroma of the rolls.
- Dark Brown Sugar: Brings depth and caramel notes to the cinnamon filling.
- Ground Cinnamon: The star of the recipe, giving that classic warm spice.
- Sugar-Free Maple Syrup: Adds a natural sweetness and helps bind the filling together.
How to Make Protein Cinnamon Rolls
See recipe card for ingredient quantities and full instructions.
To start, preheat the oven to 180°C (350°F) and line a baking tray with baking paper. In a mixing bowl, whisk together the sifted self-raising flour, protein powder, baking powder, and sweetener until evenly combined.
Next, we stir in the Greek yoghurt, vanilla extract, and melted butter to form a soft dough. If the dough feels too sticky, add a light dusting of flour until it’s easy to handle.
Once the dough is ready, place it on a floured surface and roll it out into a rectangle. In a separate bowl, mix together the dark brown sugar, ground cinnamon, and sugar-free maple syrup until combined, then spread the filling evenly across the dough.
Now, carefully roll the dough from one end to the other to create a tight log. Slice into 6 equal rolls and place them cut-side up on the prepared baking tray.
Bake for 15–18 minutes until golden and cooked through. Once baked, let them cool slightly before serving. For a finishing touch, top with a drizzle made from Greek yoghurt and maple syrup for a light, protein-friendly glaze.
Tips
- Sift your flour for a lighter texture. This helps create soft, fluffy rolls that bake evenly.
- Spread the filling evenly. This ensures every bite has that perfect cinnamon sweetness.
- Add a glaze while warm. Mixing Greek yoghurt and maple syrup creates a quick, high-protein topping that melts beautifully over the rolls.
Recipe Variations & Substitutions
- Dairy-Free: Swap the Greek yoghurt for a coconut or soy alternative, and use a plant-based protein powder.
- Different Flavours: Try vanilla, caramel, or even cinnamon roll-flavoured protein powder to change up the taste.
- Extra Sweetness: Add a sprinkle of sweetener to the filling if you prefer a sweeter centre.
- Topping Options: Mix Greek yoghurt with sugar-free maple syrup or low-fat cream cheese for a thicker, more indulgent glaze.
Storage
Store your Protein Cinnamon Rolls in an airtight container at room temperature for up to 2 days, or refrigerate for up to 4 days. Reheat them gently in the microwave for 10–15 seconds before serving to bring back their soft texture.
For longer storage, you can also freeze the rolls individually. Defrost overnight in the fridge or at room temperature, then warm slightly before enjoying.
Frequently Asked Questions
Yes, you can prepare the dough the night before and keep it covered in the fridge. When you’re ready to bake, roll it out, add the filling, and bake as usual.
You can, but you’ll need to slightly increase the flour to maintain the right texture. The protein powder helps bind the dough and adds extra flavour.
If the dough feels too sticky to handle, lightly dust your surface and hands with flour. Add small amounts gradually until it’s workable, but avoid adding too much or the rolls will turn dense.
More High Protein Desserts Ideas
Try this Protein Cinnamon Rolls recipe and let us know what you think! Follow us on Instagram for more high protein, low calorie recipe ideas.
Protein Cinnamon Rolls
Equipment
- Oven
- 2 Mixing Bowls
- Rolling Pin
- Baking Tray
- Baking paper
Ingredients
Base:
- 1 scoop Vanilla Whey Protein Powder
- ½ tsp Vanilla Extract
- 150 g Self Raising Flour (all purpose flour) (sifted)
- ½ tbsp Baking Powder
- 110 g Fat Free Greek Yoghurt
- 2 tbsp Sweetener
- 20 g Butter (melted)
Filling:
- 2 tbsp Brown Sugar Sweetener
- 1 tbsp Ground Cinnamon (or milk of your choice)
- 1 tbsp Sugar Free Maple Syrup (melted)
Instructions
- Preheat your oven to 180°C (350°F). Line a small baking tin with baking paper for easy removal.
- Make the Dough:
- In a mixing bowl, combine the sifted self-raising flour, protein powder, baking powder, and sweetener. Add the Greek yoghurt, vanilla extract, and melted butter. Mix until a soft dough forms.
- Place the dough on a floured surface and roll it out into a rectangle.
- Make the Filling:
- In a small bowl, mix the dark brown sugar, cinnamon, and sugar-free maple syrup until combined. Spread the mixture evenly over the rolled-out dough.
- Roll and Slice:
- Roll the dough tightly from one end to the other to form a log. Slice into six equal rolls and place them on a lined baking tray.
- Bake in the Oven:
- Bake in the oven for 15-20 minutes, or until golden and cooked through.
- Cool & Serve:
- Allow to cool slightly before serving.
Notes
Serving Size: This recipe makes 6 cinnamon rolls. Optional glaze: Stir Greek yoghurt with a drizzle of maple syrup and spoon over warm rolls. Storage: Store airtight for up to 2 days at room temperature or 4 days in the fridge. Gently reheat before serving.
