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Soft Protein Cinnamon Rolls

Featured in Start Your Day Deliciously.

These protein cinnamon rolls are soft, fluffy, and packed with flavor. Featuring a gooey cinnamon center and a creamy vanilla protein frosting, they are perfect as a high-protein breakfast or dessert option. Made without eggs or yeast, the recipe uses simple ingredients like Greek yogurt and protein powder to create a macro-friendly treat. Quick to prepare and easy to bake, these cinnamon rolls are healthy, satisfying, and delicious.

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Rehan Magic House Recipes
Updated on Thu, 08 May 2025 16:44:46 GMT
A plate of pastries with white icing. Pin it
A plate of pastries with white icing. | magichouserecipes.com

These protein cinnamon rolls transform a classic indulgence into a macro-friendly treat that satisfies your sweet cravings without derailing your fitness goals. The pillowy soft dough wraps around a warm cinnamon filling, all topped with a protein-packed frosting that makes these rolls perfect for breakfast or a post-workout reward.

I created these rolls during a bulking phase when I was craving something sweet but needed to hit my protein targets. Now they've become my Sunday morning ritual before heading to the gym.

Ingredients

  • All purpose flour: Forms the base of your dough while keeping the texture light
  • Protein powder: Boosts the nutritional profile and adds flavor without extra calories
  • Greek yogurt: Provides moisture and protein while eliminating the need for eggs
  • Monk fruit sweetener: Delivers sweetness without the sugar spike
  • Cinnamon: Not only provides that classic flavor but contains anti-inflammatory properties
  • Coconut oil: In the filling creates that gooey texture without excessive fat

Step-by-Step Instructions

Prepare the cinnamon filling:
Mix monk fruit sweetener and ground cinnamon in a small bowl until completely combined. This simple mixture creates that classic cinnamon roll flavor profile without any refined sugar.
Create the protein dough:
Combine dry ingredients in a large bowl, whisking flour, protein powder, sweetener, baking powder, and salt. The protein powder not only adds nutrition but helps create a tender crumb structure.
Add the yogurt:
Fold Greek yogurt into the dry mixture until it forms a shaggy dough, then use your hands to knead for about two minutes. The yogurt activates the baking powder and creates moisture without added fats or oils.
Roll and fill the dough:
Roll dough into a rectangle on a floured surface to approximately quarter-inch thickness. Brush with melted coconut oil before evenly distributing the cinnamon mixture across the entire surface.
Cut and form the rolls:
Slice the dough into strips and carefully roll each into a spiral, placing them in a prepared baking dish with the spiral facing upward. Proper spacing allows the rolls to expand while maintaining their shape.
Bake to golden perfection:
Place in preheated oven for exactly 20 minutes until the tops become golden brown. Allow to cool slightly before frosting as this prevents the protein frosting from melting completely.
Prepare the protein frosting:
Whisk Greek yogurt with vanilla protein powder and extract until smooth, adding milk only if needed to achieve your desired consistency. This frosting adds an additional protein boost while providing that classic cinnamon roll finish.
A pastry with white frosting and cinnamon. Pin it
A pastry with white frosting and cinnamon. | magichouserecipes.com

The protein powder is really the secret ingredient here. After experimenting with dozens of versions, I found that casein protein creates the best texture in the dough while whey works beautifully in the frosting. My husband who usually avoids anything protein-enhanced literally could not tell these were anything but traditional cinnamon rolls.

Storage and Make-Ahead Tips

These protein cinnamon rolls can be stored in an airtight container in the refrigerator for up to 5 days. The texture is actually best on day two after the flavors have had time to meld together. For longer storage, wrap individual rolls tightly in plastic wrap and freeze for up to 3 months. Reheat in the microwave for 20-30 seconds from refrigerated or about 1 minute from frozen for that fresh-baked taste.

Perfect Protein Powder Selection

The type of protein powder you choose dramatically affects the final texture. Casein and plant-based proteins work best in the dough as they absorb liquid more slowly, preventing the rolls from drying out. Whey protein is ideal for the frosting as it dissolves completely for a smooth texture. If using unflavored protein powder, add a touch more sweetener and vanilla extract to achieve that classic cinnamon roll flavor profile.

Serving Suggestions

Pair these protein cinnamon rolls with fresh berries for added antioxidants and fiber. For a complete breakfast, serve alongside a protein shake or scrambled egg whites to create a balanced meal. These rolls also make an excellent pre-workout snack when eaten about 60-90 minutes before training, providing both quick and sustained energy from the balanced carb and protein ratio.

Frequently Asked Questions

→ Can I use a different type of flour?

Yes, you can use whole wheat flour or adjust with all-purpose flour depending on your dietary preference and desired texture.

→ What type of protein powder works best?

Casein and vegan protein powders work best for the dough, while whey protein is ideal for the frosting. Adjust moisture as needed.

→ How do I store leftover cinnamon rolls?

Store them in an airtight container in the refrigerator for up to 3 days. Reheat them slightly before serving for best results.

→ Can I make this recipe without protein powder?

Yes, you can replace the protein powder with an equal amount of flour. The texture and protein content will differ slightly.

→ What can I use instead of monk fruit sweetener?

You can use any granulated sweetener, such as sugar, coconut sugar, or stevia, depending on your preference.

Protein Cinnamon Rolls

Soft, macro-friendly cinnamon rolls topped with vanilla protein frosting.

Prep Time
10 Minutes
Cook Time
20 Minutes
Total Time
30 Minutes
By: Reham

Category: Breakfast & Brunch

Difficulty: Intermediate

Cuisine: High Protein

Yield: 8 Servings (8 cinnamon rolls)

Dietary: Vegetarian

Ingredients

→ Protein Cinnamon Rolls

01 1 ½ cup (190g) all-purpose flour or whole wheat flour
02 ½ cup (50g) protein powder or more flour
03 3 tbsp granulated sweetener (e.g., monk fruit)
04 1 ½ tsp baking powder
05 ¼ tsp salt
06 1 cup (240g) Greek yogurt (minimum 2% fat recommended)

→ Cinnamon Roll Filling

07 2 tbsp melted coconut oil (or replace with melted butter or nut butter)
08 3 tbsp granulated sweetener (e.g., monk fruit)
09 2 tsp ground cinnamon

→ High Protein Frosting

10 ⅓ cup (80g) Greek yogurt (minimum 2% fat recommended)
11 1 scoop vanilla protein powder
12 ½ tsp vanilla extract
13 1 to 2 tsp milk, if necessary
14 1-2 tbsp granulated sweetener (optional if protein powder is unflavored)

Instructions

Step 01

Preheat the oven to 350°F (180°C) and prepare a baking dish by lining it with parchment paper or lightly greasing it with oil.

Step 02

In a small bowl, whisk together the granulated sweetener and cinnamon. Set aside for later.

Step 03

In a large bowl, combine the flour, protein powder (or more flour), baking powder, sweetener, and salt. Add Greek yogurt to the dry ingredients and mix until a dough forms. Knead the dough for about 2 minutes until smooth.

Step 04

On a floured surface, roll out the dough into a large rectangle, about ¼-inch thick. Brush the rolled-out dough with melted coconut oil (or butter/nut butter) and sprinkle the cinnamon-sweetener mixture evenly over the surface.

Step 05

Cut the dough into strips about 1 to 1 ½ inches wide. Roll each strip tightly into a spiral to form a cinnamon roll.

Step 06

Place the rolls into the prepared baking dish with the spiral side facing up, leaving space between each roll. Bake for 20 minutes or until golden on top. Cool for at least 5 minutes before frosting.

Step 07

In a bowl, whisk together Greek yogurt, protein powder, and vanilla extract. Thin with 1-2 teaspoons of milk if necessary. Optionally, sweeten with additional granulated sweetener if the protein powder is unflavored. Drizzle or spread the frosting over the rolls before serving.

Notes

  1. Adjust dough consistency by adding more flour if too sticky or more yogurt if too dry.
  2. Use whey protein for smoother frosting consistency; plant-based protein may require thinning with milk.

Tools You'll Need

  • Baking dish
  • Mixing bowls
  • Whisk
  • Rolling pin
  • Knife or dough cutter

Allergy Information

Please check ingredients for potential allergens and consult a health professional if in doubt.
  • Contains dairy (Greek yogurt)
  • May contain gluten (if using all-purpose flour)

Nutrition Facts (Per Serving)

It is important to consider this information as approximate and not to use it as definitive health advice.
  • Calories: 167
  • Total Fat: 4 g
  • Total Carbohydrate: 18.2 g
  • Protein: 15.7 g