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High Protein Cinnamon Rolls With 7g of Protein

published: February 16, 2023

updated: October 24, 2023

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These Protein Packed, macro-friendly Cinnamon Buns aren't just a delicious treat, they're also a fantastic way to support your macros and fitness goals! With the high-quality protein powder, these buns are a great post-workout snack to help repair and build muscle. And with their comforting cinnamon flavor, they can help satisfy your sweet tooth without derailing your fitness routine.

So if you're looking for a tasty way to boost your protein intake and support your active lifestyle, give these Protein Packed Cinnamon Buns a try!


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3 Reasons Why You Will Love This Macro Friendly Cinnamon Rolls Recipe

close up shot of protein cinnamon buns
  1. They're a healthier indulgence: If you're a fan of cinnamon buns but want to make a healthier choice, this recipe is perfect for you. By using high-quality protein powder, these buns are a great way to satisfy your sweet tooth by adding more “nutrient-bang for your nutrient buck” by incorporating more protein. This leaves you more satiated and prevents those intense sugar cravings throughout the day!
  2. They're easy to make: Despite being a delicious and nutritious treat, these Protein Packed Cinnamon Buns are surprisingly easy to make. The recipe uses simple ingredients that you may already have in your pantry, and the instructions are easy to follow. You'll have warm, gooey cinnamon buns in no time!
  3. They're versatile: These buns are perfect for breakfast, brunch, or a snack, and they can be customized to your liking. You can add your favorite toppings, such as nuts, raisins, or frosting, to make them even more delicious. Plus, you can store them in the fridge or freezer for later, so you'll always have a tasty and healthy snack on hand.

Ingredients

Alright, now onto the ingredients!

For the Cinnamon Bun Dough:

  • 1 cup, All-Purpose Flour
  • 2 Tbsp, Granulated Sugar 
  • 2 tsp, Baking Powder
  • 5 Tbsp, All-natural Apple Sauce
  • 1 tsp, Pure Vanilla Extract
  • 6 Tbsp, Butter Alternative of choice
  • 4 Tbsp, No-Fat Plain Greek Yogurt
  • 1 Scoop Vanilla Protein Powder (You can use what I used – Garden of Life, or what FHM recommends 1st Phorm Level-1 or Clean Simple Eats – use code TAMI)
protein cinnamon buns ingredients

For the Cinnamon Filling: 

  • 1 tsp, Ground Cinnamon
  • Light Brown Sugar
  • 3 tbsp, softened Butter Alternative

For the Icing (optional): 

  • 4 Tbsp, Powdered Sugar
  • 1 tsp, Milk 

Kitchen Tools Required

For this recipe you will need mixing bowls, a whisk, rolling pin, parchment paper, measuring cup, measuring spoons, and a 6”inch cake tin [or 8×8-inch baking dish). 

How to Make Protein Packed Cinnamon Buns

  1. Preheat your oven to 350°F (180°C). Lightly spray an 8X8 in a cooking dish (or a circular 6” cake pan) with non-stick cooking spray and set aside.
  2. In a mixing bowl, combine the flour, baking powder, and sugar. Leave the vanilla protein powder aside for now as we will fold that in the mixture once.
  3. In a separate bowl, soften the butter. Then whisk together the applesauce, Greek yogurt, and vanilla extract.
  4. Add the wet ingredients to the dry ingredients and stir until a dough forms.
  5. Pull the mixture onto the countertop and add the protein powder. Knead in the protein powder until fully incorporated into the mixture. 
  6. Using a rolling pin, roll out the dough into a rectangle about 1/4-inch thick.
  7. In a small bowl, mix together the brown sugar, ground cinnamon and melted butter for the filling and evenly distribute it across the rolled out dough.
  8. Starting at one end, tightly roll up the dough and slice it into 1-inch thick rounds.
  9. Place the cinnamon buns into the prepared baking dish and bake for 20-25 minutes, or until golden brown and cooked through.
  10. Remove the buns from the oven and let them cool for a few minutes before serving.
  11. Enjoy!
mixing the protein and cinnamon buns ingredients
rolling the protein Cinnamon Bun
ready to put cinnamon buns in the oven
high protein cinnamon buns recipe

Swaps or Alternatives

  1. Yogurt: If you don't have Greek yogurt on hand, you can use plain regular yogurt or dairy-free yogurt alternatives, such as coconut or almond yogurt.
  2. Filling: Get creative with the cinnamon-sugar filling by adding chopped nuts, dried fruit, or even chocolate chips for an extra treat.
  3. Sweetener: You can use maple syrup, agave nectar, or brown sugar in place of honey, and adjust the amount to taste.

Quick Tip(s)

  1. Be careful not to overmix the dough, as this can result in tough and dry buns. Mix until just combined, then knead the dough lightly to form a ball.
  2. For easier rolling and cutting, refrigerate the dough for at least 10-15 minutes before rolling it out.
  3. Probably wondering why I would add the protein powder last, huh? It’s because it can get sticky when part of the batter and not roll out the way you want it to!

Macros & Nutrition Information

MacrosNutrition
Calories337
Protein7g
Carbs45g
Fat14g

Protein Cinnamon Rolls

Christa Brown
These cinnamon buns provide 6 grams more protein than your average cinnamon buns to support your active lifestyle!
5 from 1 vote
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Breakfast, Snack
Cuisine American
Servings 4
Calories 337 kcal

Equipment

  • 1 Rolling Pin
  • 1 6-inch Cake Pan
  • 2 Medium Size Mixing Bowls
  • 1 Small Mixing Bowl
  • 1 Measuring Cup (1 Cup)
  • 2 Measuring Spoons (1 Tablespoon and 1 Teaspoon)

Ingredients
  

  • 1 cup All-Purpose Flour
  • 2 tbsp Granulated Sugar
  • 2 tsp Baking Powder
  • 5 tbsp All-natural Apple Sauce
  • 1 tsp Pure Vanilla Extract
  • 6 tbsp Butter Alternative of choice
  • 4 tbsp No-Fat Plain Greek Yogurt
  • 1 scoop Vanilla Protein Powder 1st Phorm Level-1, Clean Simple Eats (code TAMI saves you money)

Instructions
 

  • Preheat your oven to 350°F (180°C).
  • In a mixing bowl, combine the flour, baking powder, and sugar.
  • In another bowl, soften the butter. Then whisk together the applesauce, Greek yogurt, and vanilla extract.
  • Add the wet ingredients to the dry ingredients and stir until a dough forms.
  • Knead in the protein powder until fully incorporated into the mixture.
  • Roll out the dough into a rectangle about 1/4-inch thick.
  • In a small bowl, mix together the brown sugar, ground cinnamon and melted butter.
  • Starting at one end, tightly roll up the dough and slice it into 1-inch thick rounds.
  • Place the cinnamon buns into the prepared baking dish and bake for 20-25 minutes, or until golden brown and cooked through.
  • Enjoy!

Nutrition

Calories: 337kcalCarbohydrates: 45gProtein: 7gFat: 14g
Keyword healthy, high protein
Tried this recipe?Let us know how it was!

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About the author, Christa Brown

Christa Brown, MS, RDN, LD has been a registered dietitian for 10 years within the wellness and food space. She runs her own practice, Christa Brown Nutrition & Wellness LLC. You're sure to find her contributing informational articles to online publications such as the Everyday Health, Well + Good, and Food Network. She loves to provide accurate content that will help you live a fit, healthy life!

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