Protein Cinnamon Rolls

These Protein Cinnamon Rolls are a delicious way to satisfy your sweet tooth while staying on track with your health goals. Soft, cinnamon-spiced, and naturally sweetened, they make a perfect post-workout snack or energizing breakfast—packed with protein and flavor, without the guilt.

Why You’ll Love This Recipe

These cinnamon rolls are a lighter, protein-rich version of the classic treat. Made with oat flour, protein powder, and naturally sweet ingredients like applesauce and honey, they’re a smart and satisfying choice. Plus, they’re quick to make and easy to customize with your favorite protein powder and icing options.

ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• 1 cup oat flour

• 1/2 cup protein powder

• 1 tsp baking powder

• 1/2 tsp cinnamon

• 1/4 cup unsweetened applesauce

• 2 tbsp honey

directions

1. Preheat your oven to 350°F (175°C) and lightly grease a baking dish.

2. In one bowl, mix the oat flour, protein powder, baking powder, and cinnamon.

3. In another bowl, combine the applesauce and honey.

4. Add the wet ingredients to the dry and mix until a dough forms.

5. Roll the dough into a log on a lightly floured surface, then slice into 8 even rolls.

6. Place the rolls in the prepared baking dish and bake for 20 minutes, or until golden.

7. Optional: Drizzle with icing made from protein powder and milk for a sweet finish.

Servings and timing

Prep Time: 10 minutes
Cooking Time: 20 minutes
Total Time: 30 minutes
Servings: 8 rolls
Calories per serving: 220 kcal

Variations

• Add-ins: Sprinkle chopped nuts or raisins into the dough before rolling.

• Spiced version: Add nutmeg or cardamom for extra warmth.

• Chocolate twist: Use chocolate protein powder or add a drizzle of melted dark chocolate.

• Vegan option: Use plant-based protein and maple syrup in place of honey.

• Glaze upgrade: Mix Greek yogurt, cinnamon, and a touch of honey for a creamy, high-protein topping.

storage/reheating

Store leftovers in an airtight container at room temperature for up to 2 days or refrigerate for up to 5 days. Reheat in the microwave for about 15 seconds to soften. These rolls can also be frozen—wrap individually and thaw as needed.

FAQs

What kind of protein powder works best?

Whey, casein, or plant-based protein all work—just make sure it’s a flavor you enjoy.

Can I make these gluten-free?

Yes, ensure your oat flour and protein powder are certified gluten-free.

Do I need to use oat flour?

Oat flour adds fiber and moisture, but you can try almond flour or a flour blend as a substitute.

Is the icing necessary?

No, but it adds a sweet finishing touch—especially great for breakfast or dessert.

Can I prep the dough in advance?

Yes, refrigerate the dough overnight and bake the next day.

Are these rolls very sweet?

They’re mildly sweet—perfect for a healthy treat. You can adjust sweetness to taste.

Can I make these without applesauce?

Try mashed banana or Greek yogurt as an alternative moisture source.

Will they rise like traditional cinnamon rolls?

Not as much, since they lack yeast, but they’ll be soft and satisfying.

Can I add a filling before rolling?

Yes! Spread a thin layer of cinnamon and a sprinkle of sweetener before rolling for a swirled center.

Are these kid-friendly?

Definitely! They’re sweet, soft, and a healthier alternative to store-bought treats.

Conclusion

Protein Cinnamon Rolls bring the comfort of a classic dessert in a lighter, nutrient-packed form. Whether you’re looking for a wholesome breakfast, a satisfying snack, or a post-gym treat, these rolls deliver on flavor and health. Try them once, and they’ll become a staple in your clean-eating routine.

Protein Cinnamon Rolls

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Protein Cinnamon Rolls are a healthier twist on the classic treat, packed with protein and flavor. Made with oat flour, protein powder, and natural sweeteners like applesauce and honey, these rolls are the perfect post-workout snack or energizing breakfast. Soft, cinnamon-spiced, and easy to make, they’re a guilt-free indulgence for any time of day.

• Total Time: 30 minutes
• Yield: 8 rolls

Ingredients

1 cup oat flour

1/2 cup protein powder

1 tsp baking powder

1/2 tsp cinnamon

1/4 cup unsweetened applesauce

2 tbsp honey

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Instructions

1. Preheat the Oven: Preheat your oven to 350°F (175°C) and lightly grease a baking dish.

2. Mix Dry Ingredients: In a bowl, mix oat flour, protein powder, baking powder, and cinnamon.

3. Combine Wet Ingredients: In another bowl, combine the applesauce and honey.

4. Form the Dough: Add the wet ingredients to the dry and mix until a dough forms.

5. Roll and Slice: Roll the dough into a log on a lightly floured surface, then slice into 8 even rolls.

6. Bake: Place the rolls in the prepared baking dish and bake for 20 minutes, or until golden.

7. Optional Icing: Drizzle with icing made from protein powder and milk for a sweet finish.

8. Serve: Serve warm and enjoy!

Notes

• Add-ins: Feel free to sprinkle chopped nuts or raisins into the dough before rolling.

• Spiced Version: Add nutmeg or cardamom for extra warmth.

• Chocolate Twist: Use chocolate protein powder or add a drizzle of melted dark chocolate.

• Vegan Option: Use plant-based protein and maple syrup in place of honey.

• Glaze Upgrade: Mix Greek yogurt, cinnamon, and honey for a creamy, high-protein topping.

• Author: Sophia
• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Category: Breakfast, Snack, Clean Eating, Healthy Dessert
• Method: Baking
• Cuisine: American
• Diet: Gluten Free