If you’re anything like me, mornings are a mix of chaos and cravings. Between packing school lunches and feeding our always-hungry golden retriever, the last thing I want is to feel guilty about a sweet breakfast. 1.That’s why these high protein cinnamon rolls became a game-changer in our house. I wanted something indulgent, yet nourishing. Something that felt like a Sunday treat but worked on a weekday grind. These rolls check every box.
Table of Contents
Table of Contents
Why You’ll Love These High Protein Cinnamon Rolls
A Guilt-Free Way to Enjoy Sweet Comfort
Traditional cinnamon rolls are packed with sugar, butter, and empty carbs—delicious but definitely not something I could enjoy regularly. These high protein cinnamon rolls flip that script completely. Thanks to the combo of blended cottage cheese and Greek yogurt, the dough is soft, slightly tangy, and packed with protein without using butter or oil. Each roll comes with balanced macronutrients that actually satisfy you. It’s the kind of breakfast that doesn’t spike your blood sugar and send you crashing by 10 AM.
Even the filling gets a healthy upgrade. Instead of heaps of butter, we use a modest amount of brown sugar mixed with cinnamon and protein powder. It still melts perfectly inside the swirls. Top it with a protein-rich frosting made of cream cheese and yogurt, and every bite feels indulgent yet smart. This is one of those recipes where you don’t even have to tell people it’s healthy—it just tastes that good.
These rolls are also yeast-free, which means no rising time or complicated steps. You’ll be shocked by how easy it is to make a batch, especially if you’ve tried time-consuming baked goods like pumpkin sourdough bread or traditional cinnamon rolls in the past.
High Protein for Real Energy (Not a Sugar Crash)
We all love a sweet breakfast, but most leave you starving an hour later. These high protein cinnamon rolls pack about 10–12g of protein per serving depending on your protein powder. That is plenty to support hunger control, consistent energy, and muscle regeneration. It’s like having your treat and making it functional too.
If you’re on a fitness journey, trying to lose weight, or just want to reduce refined carbs, these rolls are a smart addition. The Greek yogurt and cottage cheese combo has been a longtime favorite in other recipes like these protein cottage cheese pancakes, and it works like a charm here too. You’ll feel fueled, not foggy.
This recipe is especially useful for busy mornings when you want to grab something quick but nourishing. I often pair one roll with a protein coffee or a side of apple cinnamon cottage cheese breakfast bowl for an ultra-satisfying start to the day.
Ingredients for High Protein Cinnamon Rolls
Okay, let’s talk ingredients – and I promise, nothing too crazy here! The magic of these rolls comes from simple swaps that pack in the protein while keeping that classic cinnamon roll taste. I’ve broken everything down so you can see exactly what goes where:
For the Dough
- 1 ¼ cups all-purpose flour – I’ve tried this with whole wheat too, but all-purpose gives the best texture
- 1½ teaspoons baking powder – Not baking soda! This gives our no-yeast dough the perfect lift
- ¾ cup cottage cheese – Must be blended until completely smooth – trust me, this step is KEY
- ¼ cup Greek yogurt – Plain, full-fat gives the richest results
- 2 tablespoons maple syrup – Just enough sweetness without going overboard
For That Irresistible Filling
- ¼ cup light brown sugar – Pack it in the measuring cup like you mean it
- 1 tablespoon ground cinnamon – Don’t skimp – this is where the magic happens!
- 1 tablespoon protein powder – I use vanilla whey, but any unflavored or vanilla works
Creamy Protein Frosting
- 2 tablespoons cream cheese – Softened to room temp so it blends smoothly
- ¼ cup Greek yogurt – Same as the dough – plain and creamy
- 1 tablespoon maple syrup – Adjust to your sweet tooth’s desire
See? Nothing too wild – just smart swaps that make all the difference. Now let’s get mixing!
Equipment You’ll Need
Okay, let’s gather our tools – nothing fancy here, just the basics you probably already have in your kitchen. I’m all about keeping things simple, so don’t worry if you’re missing something. We can improvise!
- Mixing bowls – One for dry ingredients, one for wet (I always use my grandma’s old Pyrex ones – they just feel right!)
- Blender or food processor – Super important for getting that cottage cheese silky smooth
- Rolling pin – If you don’t have one, an empty wine bottle works in a pinch (speaking from experience!)
- 8×8 inch baking dish – Or any similar-sized oven-safe dish
- Rubber spatula – For scraping every last bit of that delicious dough
- Sharp knife or dental floss – For cleanly slicing the rolls (yes, unflavored dental floss works shockingly well!)
That’s it! No special gadgets needed – just good old-fashioned baking tools. Now let’s get to the fun part!
Let’s Bake! Your Foolproof Guide
Ready to get started? Here’s a step-by-step process that even beginner bakers will find easy to follow. No stand mixer or special skills required!
- Preheat your oven to 350°F (175°C). While that’s warming up, get out a mixing bowl and baking dish.
- Mix the dry ingredients by combining 1 ¼ cups flour and 1.5 tsp baking powder in a medium bowl. This will be the base of your dough.
- Blend the cottage cheese until completely smooth. This makes a big difference in texture. Then mix it with ¼ cup Greek yogurt and 2 tbsp maple syrup in a separate bowl.
- Combine wet and dry ingredients. Add the cottage cheese mixture into the flour bowl and stir until a sticky dough forms. Use your hands if needed—it should come together easily without crumbling.
- Roll out the dough on a floured surface into a rectangle, about ¼ inch thick. If the dough is sticky, dust the top with a bit of flour.
- Mix your filling: brown sugar, cinnamon, and protein powder. Sprinkle this evenly over the rolled-out dough, covering the whole surface.
- Roll and slice. Start from the long edge and roll the dough into a tight log. Slice into 6–8 even pieces and place them cut-side-up in a greased baking dish.
- Bake for 20–25 minutes or until lightly golden on the edges.
- Make the frosting while rolls are baking by stirring together cream cheese, Greek yogurt, and maple syrup until smooth.
- Frost and enjoy! Once rolls are out of the oven and slightly cooled, spread the frosting generously over the top.
The texture is warm and doughy inside with just the right level of sweetness. These rolls pair beautifully with a dollop of Greek yogurt or alongside a fresh fruit smoothie. Try it with this Greek yogurt cookie dough for a post-workout recovery treat!
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High protein cinnamon rolls
High protein cinnamon rolls made with cottage cheese and Greek yogurt for a healthier twist on a classic treat.
- Total Time: 40 minutes
- Yield: 8 rolls 1x
Ingredients
- 1 ¼ cups all-purpose flour
- 1.5 tsp baking powder
- 3/4 cup cottage cheese (blended)
- ¼ cup Greek yogurt
- 2 tbsp maple syrup
- Filling: ¼ cup light brown sugar
- 1 tbsp ground cinnamon
- 1 tbsp protein powder
- Frosting: 2 tbsp cream cheese
- ¼ cup Greek yogurt
- 1 tbsp maple syrup
Instructions
- Preheat your oven to 350°F (175°C).
- Mix flour and baking powder in a bowl.
- Blend cottage cheese until smooth, then combine with Greek yogurt and maple syrup.
- Add the wet ingredients to the dry ingredients and mix to form a dough.
- Roll out the dough into a rectangle on a floured surface.
- Sprinkle the filling mixture (brown sugar, cinnamon, protein powder) evenly over the dough.
- Roll the dough tightly into a log and cut into slices.
- Place rolls in a baking dish and bake for 20-25 minutes.
- Mix cream cheese, Greek yogurt, and maple syrup for the frosting.
- Spread frosting over warm rolls before serving.
Notes
- Blend cottage cheese well for a smoother texture.
- Adjust sweetness by reducing or increasing maple syrup.
- Store leftovers in an airtight container for up to 3 days.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Dessert
- Method: Baking
- Cuisine: American
- Diet: Low Fat
Nutrition
- Serving Size: 1 roll
- Calories: 180
- Sugar: 12g
- Sodium: 150mg
- Fat: 3g
- Saturated Fat: 1.5g
- Unsaturated Fat: 1g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 2g
- Protein: 8g
- Cholesterol: 10mg
Customizing Your High Protein Cinnamon Rolls
Easy Ingredient Swaps for Different Diets
One of the best things about these high protein cinnamon rolls is how easy they are to adapt. Whether you’re gluten-free, dairy-free, or trying to bump up the protein even more, these simple swaps will help:
- For gluten-free rolls: Use a 1:1 gluten-free all-purpose flour blend. I’ve tested this with Bob’s Red Mill and it works beautifully. You may need an extra tablespoon of Greek yogurt to bring the dough together.
- For dairy-free rolls: Sub out the cottage cheese and Greek yogurt for dairy-free alternatives like almond milk yogurt and a tofu-based cottage cheese or soft blended silken tofu. Use dairy-free cream cheese for the frosting as well.
- To increase protein: Add a scoop of vanilla whey or plant-based protein to the dough itself (start with 1–2 tbsp and reduce flour slightly). You can also use a high-protein Greek yogurt like Oikos Triple Zero to bump things up.
If you’ve tried my cinnamon roll mug cake, you’ll know I’m a fan of customizing based on what’s in your pantry. These rolls are just as forgiving!
You can also cut back a little on sugar by replacing half the brown sugar in the filling with a monk fruit sweetener. This keeps the rolls sweet but friendlier for low-sugar lifestyles.
How to Store, Reheat & Freeze Like a Pro
These rolls aren’t just delicious fresh—they store like a dream. Here’s how to keep them soft, fresh, and ready when you need a grab-and-go breakfast or treat.
- Store at room temperature for up to 2 days in an airtight container. For longer storage, refrigerate for up to 5 days.
- Reheat in the microwave for 10–15 seconds. This brings the softness and meltiness of the frosting right back. You can also warm them in the oven at 300°F for 5–7 minutes.
- To freeze: Let the rolls cool completely, then freeze in a single layer. Once solid, transfer to a freezer-safe bag. They’ll keep well for 2–3 months. Thaw overnight in the fridge or microwave from frozen for 30–45 seconds.
If you’re prepping for the week, make a double batch and freeze half. That way, you’ll always have a healthy breakfast or snack ready. I like to do this with Greek yogurt pumpkin muffins too for variety throughout the week.
Nutrition Benefits & How to Serve These Cinnamon Rolls
Nutrition Benefits & How to Serve These Cinnamon Rolls
What Makes These Rolls a Smart Choice?
When most people hear “cinnamon rolls,” they imagine a sugary, heavy pastry that leaves them feeling sluggish. But these high protein cinnamon rolls offer the sweet flavor you crave with a powerful nutritional upgrade. Here’s why they’re a better-for-you breakfast or snack:
- Protein-packed: Thanks to the combo of Greek yogurt, cottage cheese, and protein powder, each roll delivers around 10–12 grams of protein. That’s ideal for keeping you full, steadying your blood sugar, and supporting muscle repair.
- Low in added fat: There’s no butter or oil in the dough or filling, keeping saturated fat to a minimum. The creamy texture comes from the dairy, not heavy fats.
- Naturally sweetened: Maple syrup and a touch of brown sugar keep things sweet but not overly processed. You can even sub in sugar-free syrup or monk fruit sweetener if preferred.
- Balanced macros: With protein, moderate carbs, and low fat, these rolls fit well into many eating plans—whether you’re focused on high-protein, low-sugar, or low-fat lifestyles.
If you’ve made other protein-rich recipes on the blog like cottage cheese cookie dough or cottage cheese pancakes, you’ll recognize the same balance in this recipe. These rolls are proof that eating smart doesn’t mean giving up joy.
Delicious Ways to Serve Your Cinnamon Rolls
You can enjoy these high protein cinnamon rolls warm from the oven or dress them up for a bigger meal or brunch spread. Here are some easy, fun ideas:
- Breakfast pairing: Serve with a hard-boiled egg or a side of fresh fruit for a balanced breakfast. Add a drizzle of almond butter for more healthy fat.
- Weekend brunch: Stack them on a platter with sliced bananas, a sprinkle of chopped nuts, and a dusting of cinnamon for a pretty, protein-packed treat.
- Post-workout snack: Pair one roll with a protein shake or Greek yogurt cookie dough for a high-protein refuel.
- Dessert twist: Warm one up and add a scoop of protein ice cream or whipped cottage cheese for a clean dessert that feels totally indulgent.
However you serve them, these rolls are bound to become a favorite in your rotation. They freeze well, reheat beautifully, and satisfy your cinnamon craving without wrecking your goals.
FAQs About High Protein Cinnamon Rolls
What makes these cinnamon rolls high in protein?
These cinnamon rolls get their protein from a blend of cottage cheese, Greek yogurt, and a scoop of protein powder. Unlike traditional rolls made with butter and sugar, this recipe swaps in high-protein dairy to build structure, flavor, and satiety—all without sacrificing taste.
Can I make these high protein cinnamon rolls gluten-free?
Yes! Just swap the all-purpose flour for a 1:1 gluten-free baking flour. Bob’s Red Mill and King Arthur have great options that work well. The texture may be slightly more tender, but still delicious.
How much protein is in each cinnamon roll?
Each roll contains roughly 10–12 grams of protein, depending on your brand of protein powder and yogurt. That’s enough to fuel your morning or support recovery after a workout.
Can I freeze these high protein cinnamon rolls?
Absolutely. Once baked and cooled, freeze them in a single layer on a tray. Once solid, transfer to a sealed bag or container. They’ll keep for up to 3 months. To enjoy later, microwave from frozen for 30–45 seconds or reheat in the oven.
Final Thoughts
These high protein cinnamon rolls are more than just a healthy twist on a classic treat—they’re the perfect combination of comfort and nourishment. Whether you’re starting your day strong, looking for a post-workout reward, or just need a sweet fix that fits your goals, these rolls deliver every time.
They’re quick to make, easy to customize, and filled with ingredients that actually serve your body well. And with their soft, cinnamon-swirled goodness, no one would guess they’re secretly healthy.
From my busy kitchen to yours, I hope these become a go-to recipe just like they have in our house. Be sure to try them with Greek yogurt pumpkin muffins or cottage cheese biscuit for your next meal prep day!
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