Protein Cinnamon Rolls Recipe (Healthy & Soft!)

This Protein Cinnamon Rolls Recipe is a delicious, high-protein breakfast with 10 grams of protein per roll. It uses vanilla protein powder, Greek yogurt, and a cream cheese glaze for a sweet, cinnamon-filled treat that’s healthy. I made these for a weekend brunch, and they were gone in minutes! Ready in about 45 minutes, they’re perfect for mornings or a post-workout snack. This recipe brings classic cinnamon roll flavor with a nutritious twist.

Why You’ll Love This Protein Cinnamon Rolls Recipe

These cinnamon rolls are easy to make with simple ingredients and minimal equipment. They pack 10 grams of protein per roll to keep you full and support muscle health. The warm cinnamon and creamy glaze make them feel indulgent but guilt-free. I love how they’re great for breakfast, snacks, or even dessert. You can adjust the sweetness or spices to match your taste.

Health Benefits of Protein Cinnamon Rolls

Protein powder and Greek yogurt provide protein for muscle repair and satiety. Whole wheat flour adds fiber for better digestion and steady energy. Cinnamon offers antioxidants that may support heart health. Greek yogurt contributes calcium for strong bones. This treat is a balanced option for a healthy breakfast or snack.

Ingredients for Protein Cinnamon Rolls

For the Dough:

• 1 1/2 cups whole wheat flour
• 1/2 cup vanilla protein powder (whey or plant-based)
• 1/2 cup nonfat plain Greek yogurt
• 1/4 cup unsweetened almond milk
• 2 tbsp maple syrup
• 1 tbsp baking powder
• 1/4 tsp salt

For the Filling:

• 2 tbsp softened butter
• 2 tbsp brown sugar
• 1 tbsp ground cinnamon
• 1/4 tsp vanilla extract

For the Glaze:

• 1/4 cup light cream cheese, softened
• 2 tbsp powdered sugar
• 1 tbsp unsweetened almond milk
• 1/4 tsp vanilla extract

For Garnish (Optional):

• 1 tbsp chopped pecans
• 1/4 tsp cinnamon

Substitutions: Use all-purpose flour instead of whole wheat for a lighter texture. Swap Greek yogurt for coconut yogurt for a dairy-free version. Replace maple syrup with honey or agave nectar. Use oat milk instead of almond milk for the dough or glaze.

Notes: Use a high-quality protein powder for better flavor and texture. Measure cinnamon carefully to avoid overpowering the rolls.

How to Make Protein Cinnamon Rolls

Preheat Oven

Preheat the oven to 375°F (190°C); line a baking sheet with parchment paper. This ensures even baking and easy cleanup.

Make the Dough

In a large bowl, mix flour, protein powder, baking powder, and salt; add Greek yogurt, almond milk, and maple syrup, stirring until a soft dough forms. Knead the dough on a floured surface for 1-2 minutes until smooth.

Prepare the Filling

In a small bowl, mix softened butter, brown sugar, cinnamon, and vanilla extract; stir until a smooth paste forms. This filling adds the classic cinnamon roll flavor.

Roll and Fill Dough

Roll the dough into a 10×12-inch rectangle on a floured surface; spread the cinnamon filling evenly over the dough. Roll tightly from the long side to form a log, then slice into 8 equal rolls.

Bake the Rolls

Place the rolls on the prepared baking sheet; bake for 15-18 minutes until lightly golden. Let them cool for 5 minutes before glazing to avoid melting the glaze.

Make and Apply Glaze

In a small bowl, mix cream cheese, powdered sugar, almond milk, and vanilla extract; stir until smooth. Spread the glaze over warm rolls for a creamy finish.

Cooking Tips

Use a sharp knife or dental floss to cut clean rolls without squishing the dough. Knead the dough lightly to keep it soft and fluffy. I made these for a family breakfast, and they were a hit. Measure protein powder accurately to avoid a dry texture. Let rolls cool slightly before glazing to keep the topping smooth. Use fresh cinnamon for the best flavor. Keep almond milk cold for a better dough consistency.

Variations and Substitutions

Swap whole wheat flour for oat flour for a gluten-free option. Use chocolate protein powder for a cocoa-flavored twist. Add 1 tablespoon raisins to the filling for extra sweetness. I tried adding chopped walnuts, and it added a nice crunch. Make it vegan with plant-based protein powder and coconut yogurt. Replace butter with coconut oil in the filling for a dairy-free version. Use maple sugar instead of brown sugar for a different sweetness.

Storage and Meal Prep

Store in an airtight container in the fridge for up to 5 days; reheat in the microwave for 15 seconds. Freeze unglazed rolls for up to 2 months, thawing overnight and glazing before serving.

Frequently Asked Questions About Protein Cinnamon Rolls Recipe

Here are answers to common questions about this treat.

1. Why is my dough too sticky?
   Add 1-2 tablespoons more flour to make it easier to handle. I added a bit of flour, and it rolled perfectly.
   
2. Can I use all-purpose flour?
   Yes, but whole wheat flour adds more fiber and nutrition. I tried all-purpose, and it was still soft and tasty.
   
3. How do I make this vegan?
   Use plant-based protein powder, coconut yogurt, and vegan butter. I used coconut yogurt, and it worked great.
   
4. Can I skip the glaze to reduce sugar?
   Yes, serve plain or dust with powdered sugar for less sweetness. I skipped the glaze once, and they were still delicious.
   
5. How can I increase the protein?
   Add an extra 1/4 cup protein powder and a splash of almond milk. I did this, and it hit 12 grams per roll.
   
6. Can I make these ahead of time?
   Yes, prepare and refrigerate the rolls before baking for up to 24 hours. I prepped the night before, and it saved time.
   

Serving Suggestions

Pair with a cup of coffee or herbal tea for a cozy breakfast. Serve with fresh berries or a banana for a balanced meal. Enjoy as a post-workout snack with a protein shake. I served these with yogurt, and it was a perfect brunch combo. They’re great for holiday mornings or sharing with friends.

Nutrition Info for Protein Cinnamon Rolls

Per serving (1 roll, 8 servings):

• Calories: 220 kcal
• Protein: 10g
• Carbohydrates: 28g
• Fiber: 3g
• Sugars: 8g
• Fat: 7g
• Saturated Fat: 2g
  Source: USDA Food Database (2025). Values are approximate.

Final Thoughts

This Protein Cinnamon Rolls Recipe is a healthy, high-protein treat that tastes like a classic cinnamon roll. Its easy prep and sweet flavor make it a breakfast favorite. What’s your favorite way to customize these rolls? Let us know in the comments!