High-Protein, Low-Carb Cinnamon Rolls: A Delicious Guilt-Free Treat

Cinnamon rolls are the ultimate comfort food, but with traditional rolls packing 884 calories and a whopping 143 grams of carbs each, they can quickly derail your health goals. Luckily, I have the perfect solution! These high-protein, low-carb cinnamon rolls deliver all the flavor you crave with only 226 calories, 7 grams of carbs, and 13 grams of protein per roll. They’re an excellent option for anyone following a low-carb, keto, or high-protein diet.

Let’s dive into this easy and delicious recipe!

Why You’ll Love These High-Protein Cinnamon Rolls

• Low in Carbs: With only 7 grams of carbs per roll, they fit perfectly into a low-carb or keto diet.
• High in Protein: Thanks to Ekkovision Cinnamon Cereal Toast protein powder, each roll has 13 grams of protein, making them a satisfying treat.
• Fewer Calories: Compared to traditional cinnamon rolls, these have less than a quarter of the calories!
• Easy to Make: This recipe comes together quickly in one bowl, with minimal mess.

High-Protein, Low-Carb Cinnamon Rolls Recipe

Ingredients:

Dough:

• 1 3/4 cups Grain Free Planet baking mix (or 1 3/4 cups almond flour, 1/2 tsp baking soda, 1/2 tsp salt)
• 2 scoops Ekkovision Cinnamon Cereal Toast protein powder (52 grams of protein)
• 1/3 cup milk (Fairlife whole milk or your preferred milk)
• 2 large eggs
• 2 tablespoons melted butter (or coconut oil)
• 1/2 teaspoon vanilla extract

Cinnamon Filling:

• 2 tablespoons melted butter
• 2 tablespoons granulated sweetener (I used BochaSweet for a low-carb option)
• 1 tablespoon ground cinnamon

Optional Icing:

• 2 tablespoons cream cheese, softened
• 1 tablespoon powdered sweetener
• 1 teaspoon milk
• 1/4 teaspoon vanilla extract

Instructions:

1. Preheat the Oven:

Preheat your oven to 350°F (175°C) and grease a muffin pan.

2. Make the Dough:

In a mixing bowl, whisk together the Grain Free Planet baking mix (or almond flour, salt, and baking soda) and the Ekkovision Cinnamon Cereal Toast protein powder. Add the melted butter, eggs, milk, and vanilla extract. Stir until a sticky dough forms.

3. Roll the Dough:

Place the dough between two sheets of parchment paper and roll it out into a rectangle, about 1/4-inch thick.

4. Freeze the Dough:

Place the rolled-out dough in the freezer for about 15 minutes to firm up, making it easier to handle.

5. Add the Cinnamon Filling:

Brush the melted butter evenly over the firmed-up dough. In a small bowl, mix together the sweetener and cinnamon, then sprinkle evenly over the dough.

6. Form the Rolls:

Carefully roll the dough from one end to the other, forming a log. Slice the log into 6-8 rolls, depending on the size you prefer.

7. Bake the Cinnamon Rolls:

Place the cinnamon rolls into the prepared muffin pan and bake for 15-18 minutes, or until the edges are golden brown.

8. Make the Optional Icing:

While the cinnamon rolls are cooling, mix together the cream cheese, powdered sweetener, milk, and vanilla extract until smooth. Heat in the microwave for about 15 seconds to make it easier to drizzle.

9. Serve:

Drizzle the icing over the cinnamon rolls while they are still warm. Enjoy!

Tips for Success:

• Handling Sticky Dough: Place the dough between two sheets of parchment paper to make it easier to roll out.
• Freezing for Firmness: Freezing the dough for 15 minutes before adding the filling makes it easier to roll without sticking to your hands.
• Storage: Store leftover cinnamon rolls in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave for a warm treat!

Why This Recipe Works

The combination of almond flour and coconut flour, plus the addition of protein powder, creates a low-carb dough that bakes into a soft, bread-like texture. The cinnamon filling and cream cheese icing give these rolls the classic flavor you love, but without the guilt. These cinnamon rolls are perfect for a weekend breakfast or an afternoon snack!

Final Thoughts

These high-protein, low-carb cinnamon rolls prove that you don’t have to sacrifice taste for nutrition. With fewer calories, lower carbs, and a boost of protein, they’re a healthier alternative to traditional cinnamon rolls while still satisfying your cravings. Whether you’re following a keto, low-carb, or high-protein diet, this recipe is a must-try!

High-Protein, Low-Carb Cinnamon Rolls Recipe

Enjoy guilt-free cinnamon rolls with this high-protein, low-carb recipe! Only 226 calories, 7 grams of carbs, and 13 grams of protein per roll. Perfect for keto and low-carb diets!

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Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 18 minutes mins

Course Breads, Breakfast, Dessert, Snack

Cuisine American

Servings 8

Calories 259 kcal

Ingredients

  

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Dough:

• 1 3/4 cups Grain Free Planet baking mix or 1 3/4 cups almond flour, 1/2 tsp baking soda, 1/2 tsp salt
• 2 scoops Ekkovision Cinnamon Cereal Toast protein powder 52 grams of protein
• 1/3 cup milk Fairlife whole milk or your preferred milk
• 2 large eggs
• 2 tablespoons melted butter or coconut oil
• 1/2 teaspoon vanilla extract

Cinnamon Filling:

• 2 tablespoons melted butter
• 2 tablespoons granulated sweetener I used BochaSweet for a low-carb option
• 1 tablespoon ground cinnamon

Optional Icing:

• 2 tablespoons cream cheese softened
• 1 tablespoon powdered sweetener
• 1 teaspoon milk
• 1/4 teaspoon vanilla extract

Get Recipe Ingredients

Instructions

 

Preheat the Oven:

• Preheat your oven to 350°F (175°C) and grease a muffin pan.

Make the Dough:

• In a mixing bowl, whisk together the Grain Free Planet baking mix (or almond flour, salt, and baking soda) and the Ekkovision Cinnamon Cereal Toast protein powder. Add the melted butter, eggs, milk, and vanilla extract. Stir until a sticky dough forms.

Roll the Dough:

• Place the dough between two sheets of parchment paper and roll it out into a rectangle, about 1/4-inch thick.

Freeze the Dough:

• Place the rolled-out dough in the freezer for about 15 minutes to firm up, making it easier to handle.

Add the Cinnamon Filling:

• Brush the melted butter evenly over the firmed-up dough. In a small bowl, mix together the sweetener and cinnamon, then sprinkle evenly over the dough.

Form the Rolls:

• Carefully roll the dough from one end to the other, forming a log. Slice the log into 6-8 rolls, depending on the size you prefer.

Bake the Cinnamon Rolls:

• Place the cinnamon rolls into the prepared muffin pan and bake for 15-18 minutes, or until the edges are golden brown.

Make the Optional Icing:

• While the cinnamon rolls are cooling, mix together the cream cheese, powdered sweetener, milk, and vanilla extract until smooth. Heat in the microwave for about 15 seconds to make it easier to drizzle.

Serve:

• Drizzle the icing over the cinnamon rolls while they are still warm. Enjoy!

Video

@watchlolita Replying to @suzzannelacey Low-Carb, High-Protein Cinnamon Rolls ✨ 226 calories, 13g protein, 7g net carbs Ingredients: Dough: * 1 3/4 cups Grain Free Planet baking mix (or 1 3/4 cups almond flour, 1/2 tsp baking soda, 1/2 tsp salt * 2 scoops Ekkovision Cinnamon Cereal Toast protein powder * 1/3 cup milk * 2 large eggs * 2 tablespoons melted butter (or coconut oil) * 1/2 teaspoon vanilla extract Cinnamon Filling: * 2 tablespoons butter, melted * 2 tablespoons granulated sweetener (I used BochaSweet) * 1 tablespoon ground cinnamon Icing (optional): * 2 tablespoons cream cheese, softened * 1 tablespoon powdered sweetener * 1 teaspoon milk * 1/4 teaspoon vanilla extract Instructions: 1. Preheat the Oven: Preheat your oven to 350°F (175°C) and grease a muffin pan 2. Make the Dough: In a mixing bowl, whisk together the baking mix (or flour, salt and baking soda), Ekkovision Cinnamon Cereal Toast protein powder. Add the melted butter, eggs, milk, and vanilla extract, and stir until a dough forms. The dough should be slightly sticky but manageable. 3. Roll the Dough: Place the dough between two sheets of parchment paper and roll it out into a rectangle, about 1/4-inch thick. 4. Freeze for about 15 minutes so that the dough firms up. 5. Add the Filling: Quickly brush the melted butter over the rolled-out dough. In a small bowl, mix together the sweetener and ground cinnamon, then sprinkle evenly over the butter. 6. Form the Rolls: Carefully roll up the dough from one end to the other to form a log. Slice the log into about 6-8 rolls, depending on the size you want. 7. Bake: Place the cinnamon rolls in the prepared muffin tins and bake for about 15-18 minutes, or until they are golden brown on the edges. 8. Make the Icing (optional): While the rolls are baking, mix the cream cheese, powdered sweetener, milk, and vanilla extract together until smooth. You can add more milk to thin the icing if needed. Heat in microwave for about 15 seconds. 9. Serve: Once the cinnamon rolls are out of the oven and slightly cooled, drizzle with the cream cheese icing. #cinnamonrolls #cinnamonrollrecipe #healthycinnanonrolls #easyhealthydessert #easyhealthysnack #proteindessert #lowcarbdessert #ketodessert #ketocinnamonroll ♬ original sound – Lolita 🦋

Notes

Tips for Success:

Handling Sticky Dough: Place the dough between two sheets of parchment paper to make it easier to roll out.

Freezing for Firmness: Freezing the dough for 15 minutes before adding the filling makes it easier to roll without sticking to your hands.

Storage: Store leftover cinnamon rolls in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave for a warm treat!

Nutrition

Calories: 259kcalCarbohydrates: 8gProtein: 14gFat: 21gSaturated Fat: 6gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gTrans Fat: 0.2gCholesterol: 79mgSodium: 90mgPotassium: 67mgFiber: 3gSugar: 2gVitamin A: 332IUVitamin C: 0.04mgCalcium: 111mgIron: 2mg

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