Protein Cinnamon Rolls

There’s something about a warm, gooey cinnamon roll that just hits the spot. But if you’re into fitness like I am, traditional cinnamon rolls don’t exactly fit the macros. They’re loaded with sugar, packed with butter, and let’s be real—one is never enough. That’s why I had to figure out a way to make them work for my lifestyle.

I remember the first time I tried to meal prep a high-protein cinnamon roll. I wanted something that tasted just like the real thing but wouldn’t completely throw off my nutrition goals. After plenty of trial and error (including some seriously dry and sad-looking rolls), I finally nailed it.

These protein cinnamon rolls are soft, slightly chewy, and packed with flavor. They’re made with Greek yogurt instead of butter, protein powder to boost the macros, and just enough sweetness to satisfy cravings. The best part? They actually keep me full and fueled for my workouts. Whether I grab one as a quick breakfast or as a post-workout snack, I know I’m getting a solid dose of protein without the sugar crash.

Why These Protein Cinnamon Rolls Are a Game-Changer

Unlike traditional cinnamon rolls, these are:

• High in protein to support muscle recovery
• Made with clean, simple ingredients
• Low in sugar but still taste amazing
• Meal-prep friendly and easy to store

So if you love cinnamon rolls but want a version that fits your macros, you’re in the right place. Let’s get baking!

Ingredients You’ll Need

Dough Ingredients

For the softest, fluffiest protein cinnamon rolls, you’ll need:

• 1 cup Greek yogurt (plain, unsweetened)
• 1 ½ cups oat flour (or whole wheat flour)
• 1 scoop (30g) whey protein powder (vanilla or cinnamon-flavored)
• 1 teaspoon baking powder
• ¼ teaspoon salt
• 1 large egg white (for extra fluffiness)
• 1 tablespoon honey or stevia (optional for sweetness)

Greek yogurt replaces butter or oil, keeping the dough soft while adding extra protein. Oat flour gives structure without making the rolls dense.

Cinnamon Filling

This sweet cinnamon filling takes these protein cinnamon rolls to the next level:

• 2 tablespoons cinnamon
• 2 tablespoons protein powder (vanilla or cinnamon)
• ¼ cup coconut sugar or a sugar-free substitute
• 1 tablespoon melted coconut oil (or unsweetened applesauce for a lower-fat option)
• 1 teaspoon vanilla extract

Mixing protein powder into the filling gives the rolls an extra boost without affecting texture.

Protein-Packed Icing

A cinnamon roll isn’t complete without icing. This protein-packed glaze is creamy, delicious, and guilt-free:

• ¼ cup Greek yogurt
• 1 tablespoon almond milk (or regular milk)
• 1 scoop vanilla protein powder
• 1 teaspoon honey or a sugar-free sweetener

This icing drizzles beautifully over warm cinnamon rolls without adding unnecessary sugar.

Now that you have your ingredients ready, let’s move on to making these protein cinnamon rolls.

Step-by-Step Instructions

Making the Dough

1. In a large bowl, mix Greek yogurt, oat flour, protein powder, baking powder, and salt. Stir until a rough dough forms.
2. Add the egg white and mix again. The dough should be slightly sticky but manageable. If too dry, add a splash of almond milk.
3. Lightly flour a clean surface and knead the dough for about 2 minutes until smooth.
4. Cover with a kitchen towel and let it rest for 5–10 minutes. This helps the flour absorb moisture, making the rolls softer.

Rolling and Filling

1. Roll out the dough into a 10×8-inch rectangle on a floured surface. Keep it about ¼ inch thick.
2. Brush the dough with melted coconut oil or applesauce.
3. In a small bowl, mix the cinnamon, protein powder, coconut sugar, and vanilla extract. Sprinkle evenly over the dough.
4. Carefully roll the dough tightly from the longer side to form a log. Use a sharp knife to slice it into 6–8 even rolls.

Baking to Perfection

1. Preheat the oven to 350°F (175°C).
2. Arrange the rolls in a greased baking dish, leaving a little space between them.
3. Bake for 18–22 minutes, or until the tops turn lightly golden.
4. Let them cool for 5 minutes before drizzling with the protein icing.

For more high-protein treats, check out this protein donuts guide.

Nutritional Information

Macro nutrient Breakdown for Protein Cinnamon Rolls

One of the best things about these protein cinnamon rolls is that they fit right into a balanced diet. Whether you need a pre-workout boost or a guilt-free treat, these rolls have the perfect mix of protein, carbs, and healthy fats.

Here’s the estimated nutrition per roll (assuming 6 rolls per batch):

Nutrient	Per Roll
Calories	180–200
Protein	15–18g
Carbohydrates	22g
Fats	5g
Fiber	3g
Sugar	5g

The high protein content makes these cinnamon rolls a great post-workout snack. The combination of protein powder and Greek yogurt gives them a satisfying texture without making them dry. Plus, using oat flour instead of white flour keeps the fiber content higher, which helps with digestion and satiety.

If you’re looking for more high-protein treats, check out this protein pudding guide for another delicious snack idea.

Meal Prep & Storage Tips

How to Store Protein Cinnamon Rolls for Freshness

These protein cinnamon rolls are best enjoyed fresh, but they store well for meal prep. Here’s how to keep them soft and delicious:

• In the fridge: Store in an airtight container for up to 5 days. Reheat in the microwave for 10–15 seconds before eating.
• At room temperature: If you plan to eat them within 24 hours, keep them in an airtight container on the counter.

Freezing for Later

Need a quick grab-and-go option? These cinnamon rolls freeze well:

1. Let the rolls cool completely.
2. Wrap each roll individually in plastic wrap.
3. Store in a zip-top bag or airtight container.
4. Freeze for up to 2 months.

To reheat, microwave a frozen roll for 30–40 seconds or bake at 300°F (150°C) for 10 minutes.

Prepping the Dough in Advance

If you want to make mornings easier, prepare the dough ahead of time:

• Refrigerate overnight: After rolling and slicing, place unbaked rolls in a greased dish, cover, and refrigerate overnight. Bake in the morning as directed.
• Freeze before baking: Roll and slice, then freeze the unbaked rolls on a tray. Once solid, transfer them to a bag. When ready to bake, thaw overnight in the fridge and bake as usual.

For another easy protein-packed snack, check out this blueberry protein muffins recipe.

Toppings and Pairing Ideas

Delicious Toppings for Protein Cinnamon Rolls

A warm batch of protein cinnamon rolls is already amazing, but adding the right toppings can take them to another level. Whether you want extra protein, more texture, or just a little sweetness, here are some great options:

• Peanut Butter Drizzle – Warm a tablespoon of peanut butter and drizzle it over the rolls for a rich, nutty flavor.
• Extra Protein Icing – Mix a little more Greek yogurt with protein powder and a splash of almond milk for a thicker glaze.
• Chopped Nuts – Almonds or walnuts add a nice crunch and some healthy fats.
• Coconut Flakes – Unsweetened shredded coconut gives a light tropical twist.
• Dark Chocolate Chips – A few melted dark chocolate chips can make these feel extra indulgent.

If you’re in the mood for another high-protein dessert, check out this protein donuts guide.

What to Pair with Protein Cinnamon Rolls

Since these protein cinnamon rolls are already a great source of protein and complex carbs, pairing them with the right foods can make for a well-rounded meal:

• A protein smoothie – Blend whey protein, almond milk, and a banana for an extra post-workout boost.
• Greek yogurt with berries – Adds even more protein while keeping things light and refreshing.
• A warm latte – A homemade almond milk latte or matcha pairs perfectly with these cinnamon rolls.

Variations for Different Fitness Goals

Bulking Version: More Calories, More Gains

If you’re in a muscle-building phase, you can tweak this protein cinnamon rolls recipe for extra calories:

• Use full-fat Greek yogurt instead of low-fat for added creaminess and more calories.
• Swap honey for maple syrup to increase carbs naturally.
• Add chopped nuts to the filling for extra healthy fats and crunch.

Cutting Version: Lean and Macro-Friendly

If you’re trying to reduce calories while keeping protein high, here’s how to adjust the recipe:

• Swap oat flour for almond flour to lower carbs.
• Use stevia or monk fruit instead of honey or coconut sugar.
• Reduce the filling slightly and focus on the cinnamon flavor.

Low-Carb / Keto Version

For a keto-friendly take on protein cinnamon rolls, you’ll want to avoid oat flour and sugars:

• Use almond flour and a little coconut flour for structure.
• Replace coconut sugar with a sugar-free sweetener like erythritol.
• Use heavy cream in the icing instead of almond milk for extra richness.

For another low-carb, protein-packed meal, check out this mission low-carb tortillas guide.

Frequently Asked Questions

Final Thoughts

Making protein cinnamon rolls at home is a game-changer. They’re packed with protein, taste amazing, and fit perfectly into any fitness lifestyle. Whether you’re bulking, cutting, or just looking for a healthier sweet treat, these cinnamon rolls deliver.

The best part? They’re easy to customize. You can adjust the ingredients to match your macros, try different toppings, or even freeze a batch for meal prep. No more craving sugar-loaded cinnamon rolls when you can make a high-protein version that keeps you full and satisfied.