Protein Cinnamon Rolls {20 Grams} - The Big Man's World ® (2024)

These protein cinnamon rolls are fluffy, gooey, and taste exactly like any good cinnamon roll out there. I love how each roll packs can pack in 20 grams of protein!

Looking for more protein-packed breakfast recipes? Try protein pancakes, banana protein pancakes, protein overnight oats, and protein bagels.

I reckon cinnamon rolls are one of the few foods that need to be enjoyed as is- no lightening up, no healthifying, nada. However, I was curious to see what would happen if I subbed out some of the flour with protein powder in my homemade cinnamon rolls. Well, let’s just say after getting multiple people to taste test it, I knew I had to share these high protein cinnamon rolls here.

Why I love this recipe

• 20 grams of protein each! Each cinnamon roll starts with 10 grams of protein, once you add the frosting, it doubles!
• Fluffy, gooey, and perfectly frosted. Just like any good cinnamon roll should be.
• Just one rise. Most yeasted rolls need at least two rises but not these ones!
• Pantry staple ingredients. Besides the protein powder, there are no strange or odd ingredients needed.

Ingredients needed

• All-purpose flour and protein powder. A combination of flour and protein powder is needed to prevent the rolls from being dry and/or brittle. I recommend using casein protein powder or a vegan blend (pea protein powder or brown rice protein powder) as they are naturally thicker and perfect for baking.
• Sugar (or sugar substitute). I like to use white sugar because I don’t want these to be too healthy tasting, but if you’d prefer to keep the sugar down, I’ve tested it with allulose and couldn’t tell the difference.
• Salt.
• Milk. Unsweetened almond milk, whole milk, soy milk, etc.
• Butter. Unsalted.
• Yeast. Instant yeast. Always check the use-by date because it can affect how much the dough rises and how elastic it will be (super important for cinnamon rolls!).
• Egg. Room temperature.

Filling

• Butter. Softened to room temperature.
• Brown sugar. Again, I used classic brown sugar, but for a sugar-free sub, a brown sugar substitute works well, or more allulose.
• Cinnamon.

Frosting

I’ve included two frosting options here- both high in protein but using different ingredients.

• Classic protein frosting. A simple mix of Greek yogurt, confectioners’ sugar, and vanilla.
• Cream cheese protein-packed frosting. Vanilla protein powder, cream cheese, and some vanilla extract.

How to make protein cinnamon rolls

I’ve includedstep-by-step photosbelow to make this recipe easy to follow at home. For the full printable recipe instructions and ingredient quantities, scroll to therecipe cardat the bottom of this post.

Step 1- Make the dough. Whisk the flour, sugar, and salt in one bowl. In another, heat up the milk and butter until the butter melts, then whisk in the yeast. Combine the wet and dry ingredients until and mix until smooth.

Step 2- Knead. Transfer the dough onto a floured surface and knead for 2-3 minutes.

Step 3- Make the filling. Mix the softened butter, brown sugar, and cinnamon.

Step 4- Fill and roll. Roll out the dough into a rectangle, add the filling, and roll it up. Slice into 10-12 pieces, and place in a greased baking dish.

Step 5- Rest. Cover the baking dish and rest the rolls for 45 minutes or until doubled in size.

Step 6- Bake. Bake the protein cinnamon rolls for 25 minutes or until golden around the edges.

Step 7- Frost. Prep the frosting and spread over the warm rolls.

Recipe tips and variations

• Allow time for the dough to rise. I’m naturally impatient, but trust me- putting aside around an hour to let the dough rise is 100% worth the effort. Saying that, these will bake without resting, but the dough won’t be as fluffy or rise as much.
• Don’t overheat the milk. When heating up the milk and butter, I recommend not letting the milk become overly hot. You want it to be lukewarm (warm enough for the butter to soften), but not searing hot. If you can, use an instant-read thermometer to check and aim for 110F (45C).
• Don’t use whey protein powder. Whey protein is the cleanest protein powder (it has no fillers or thickeners), which is great for smoothies but a no-go for baking. It dries out baked goods and will completely ruin the cinnamon rolls.
• Adjust the frosting. If you prefer a thicker frosting for the rolls, let them cool for about 30 minutes before adding it.

Storage and make-ahead tips

To store: Leftovers are best stored in the fridge. I recommend eating them within 3 days, or else they lose their fluffiness.

To freeze: Place the cooled cinnamon rolls in an airtight container and store in the freezer for up to 6 months.

To make ahead: Once the rolls are in the greased baking dish, cover with tin foil and store in the fridge for up to 48 hours. Before baking, bring them to room temperature.

More baking with protein powder

• Protein donuts
• Protein cookie dough
• Protein banana bread
• Protein brownies
• Protein muffins
• Protein cheesecake
• Or any of these protein powder recipes