Protein Cinnamon Rolls
If there’s one thing I’ve learned, it’s this: craving cinnamon rolls doesn’t mean you have to abandon your health goals. These Protein Cinnamon Rolls bring all the soft, sticky, sweet comfort of classic cinnamon rolls—with a high-protein twist that’ll fuel your morning and leave you satisfied.
Thanks to a Greek yogurt and self-rising flour dough, there’s no yeast or long rise times involved. In fact, you can go from craving to cozy bite in under 30 minutes.
Protein Cinnamon Rolls | The Food Cafe
Why You’ll Love These Cinnamon Rolls
- High-protein – Greek yogurt and protein milk boost nutrition
- No yeast or rising time – ready fast with minimal fuss
- Naturally sweetened – with raw honey and Swerve
- Soft, tender dough – even without butter or heavy cream
- Customizable glaze – with or without protein almond milk
Ingredients Overview
Here’s a quick breakdown of what you’ll need for each part of the recipe:
Dough Essentials:
Self-rising flour forms the base, while Greek yogurt makes the rolls soft and tender. A touch of raw honey and vanilla gives the dough light sweetness and flavor.
- 2 cups self-rising flour
- 1¾ cups Greek yogurt (I use 0% Fage)
- 3 tbsp raw honey
- 2 tsp vanilla extract or paste
Sweet Filling:
Swerve brown sugar combines with coconut oil and cinnamon to create that signature swirl inside every bite.
- ⅔ cup Swerve brown sugar
- 2 tbsp melted coconut oil
- 2½ tsp cinnamon
Protein-Packed Glaze:
This topping brings it all together, with a creamy mix of Swerve powdered sugar, almond milk, and vanilla.
- 2 cups Swerve powdered sugar
- 3 tbsp Orgain protein almond milk
- 2 tsp vanilla extract or paste
Step-by-Step Instructions
- Preheat oven to 350°F.
- Add all roll ingredients to a large glass bowl.
- Mix with a wooden spoon until combined.
- Remove from bowl and knead with hands until a dough ball forms (note: it won’t be as smooth as traditional dough).
- Press or roll dough into a rectangle.
- In a small bowl, whisk filling ingredients and sprinkle evenly over dough.
- From one end, roll dough tightly into a log. Slice into 8–10 even rolls. Alternatively, slice dough into pieces and roll each one.
- Place rolls in a greased or parchment-lined cast iron skillet or baking dish.
- Bake for 20–25 minutes, until golden around the edges.
- Let cool for 5 minutes. Whisk glaze ingredients and spread over warm rolls. Enjoy!
Can I use a different flour?
You can, but self-rising is key to skipping the yeast. If using all-purpose, add 1 tbsp baking powder and ¼ tsp salt.
Can I make these dairy-free?
Yes, use a non-dairy yogurt and plant-based milk for the glaze.
Are these gluten-free?
Only if you use a gluten-free self-rising flour blend. Always double-check the labels.
Tips & Substitutions
- Add chopped nuts to the filling for texture.
- For extra sweetness, drizzle with additional honey or maple syrup.
- Want more protein? Add 1–2 tbsp of vanilla protein powder to the glaze.
Nutrition Info (Per Roll – Approximate)
- Calories: ~180
- Protein: ~9g
- Carbs: ~22g
- Fat: ~5g
- Fiber: ~1g
Join the Conversation
Made these Protein Cinnamon Rolls? I’d love to see how they turned out! Leave a comment and rating below, save the recipe to Pinterest for later, or tag me on Instagram @shannon_ladywarrior with your cinnamon roll creations.
Looking for more cozy, protein-packed bakes? Try my High Protein Banana Bread or Mini Protein Cheesecakes next!
Want to Go Deeper?
If this resonates with you, the Thriving Through Menopause eBook is packed with even more tools to support your brain and body. It’s included with the Lady Warrior Meno Core Program, a step-by-step fitness and wellness plan built specifically for women in midlife.
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Your stronger, more focused self-starts here.
P.S. Here’s a couple of my favorite things!!
Getting in 30-40 grams of protein at every meal is essential.
Legion Whey+ is my go-to protein powder! Made from 100% grass-fed whey, it’s clean, effective, and packed with essential amino acids to support muscle recovery and energy. Bonus: it tastes amazing! Use code: LadyWarrior at checkout for 20% off
The number one supplement for women is creatine Momentous supplements are my favorite. They ensure their supplements use the best ingredients and always strive for better. I especially like their Creatine!
