Protein Cinnamon Rolls

Close up image of Protein Cinnamon Rolls

Protein Cinnamon Rolls

I have spent 3 years trying to make gluten free, yeast free, protein cinnamon rolls that had a similar texture and taste to the real thing. These are sweet, breadlike, and satisfying while using a combination of oat flour, corn starch, and vanilla casein protein.
PREP TIME
30 Minutes
COOK TIME
10 Minutes

Per Serving – Makes 2

324 Calories

49.2g C | 14.1g P | 7.9g F

How to Make Protein Cinnamon Rolls

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Protein Cinnamon Rolls

4.78 from 22 votes
Course: Breakfast, Dessert
Cuisine: American
Keyword: free, gluten free, under 10 ingredients, under 500 calories
Prep Time: 30 minutes
Cook Time: 10 minutes
Total Time: 40 minutes
Servings: 2 rolls
Calories: 324kcal
I have spent 3 years trying to make gluten free, yeast free, protein cinnamon rolls that had a similar texture and taste to the real thing. These are sweet, breadlike, and satisfying while using a combination of oat flour, corn starch, and vanilla casein protein.
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Ingredients

For the Dough

  • cup (40 g) oat flour
  • 5 tbsp (35 g) cornstarch
  • scoop (23 g) vanilla casein protein
  • ½ tsp (2 g) baking powder
  • cup (80 g) milk
  • 2 tbsp (30 g) liquid egg whites

For the Filling

  • tsp (6 g) butter melted
  • tbsp (18 g) sugar
  • 1 tsp (2 g) cinnamon

For the Frosting

  • 2 tbsp (24 g) whipped cream cheese frosting buy premade, its easier and better

Instructions

Note

  • This recipe was developed using a digital scale for measurements. They are far more accurate than volumetric measures and I recommend using a scale for this recipe as the hydration of the dough is crucial. If you use volumetric, and find your dough wet or dry you will have to add more liquid or casein as necessary.

For the Cinnamon Rolls

  • Preheat your oven to 400°F. You can also use the air fryer.
  • Mix the flours, baking powder, and protein powder together until incorporated. Add in the milk and egg whites. Stir until a dough forms. Place in the fridge for 10-15 minutes to help it set up and become less sticky.
  • Spread out two large pieces of wax paper. Spray each side with oil.
  • Place the dough on the wax paper and cover with the other wax paper. Roll the dough out until it is ¼" thick and in a rectangle. You don't want it so thin that it tears and so thick that it can't roll.
  • Mix the sugar and cinnamon together and melt the butter.
  • Spread the butter out over the dough and sprinkle in the cinnamon sugar.
  • Cut the dough in half down the center of the rectangle, long ways.
  • Lift up the bottom layer of wax paper to help roll the dough into a cylinder. Roll one strip first, then place that at the start of the second strip and continue rolling to create one super roll.
  • Once you have rolled the dough, cut it in half to make 2 rolls.
  • Spray a sheet pan, baking dish, or cast iron skillet with oil. Add the rolls to the pan.
  • Bake for 8-12 minutes in the oven. Watch closely and pull them out when they have just begun to brown on top. If you use the air fryer (how I cook them) it only takes 6 minutes.
  • Spread the frosting over the top of the rolls. Makes 2 large rolls.

Video

Nutrition

Calories: 324kcal | Carbohydrates: 49.2g | Protein: 14.1g | Fat: 7.9g

NUTRITIONAL INFO FOR THE Protein Cinnamon Rolls

The information in this table represents the estimate for the total nutrition of the recipe as it is written. If you wanted to split the recipe into more or less servings than what is originally listed you can use this table to determine the nutritional estimates.  If you update the number of servings in the “Servings” field of the recipe above, the information in these tables are no longer accurate as you have updated the ingredients.

Servings
Carbs
98g
Protein
28g
Fat
16g
Calories
648 cals

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This Post Has 13 Comments

  1. Enya Vogl

    Tried to make these but the dough comes out super runny. Followed everything to the tee – twice! 🙁 help!

    1. Josh Cortis

      Did you use casein? That sounds like what happens when you use whey

  2. Bridget Lehane

    5 stars
    I used stevia in the raw in place of sugar and “I can’t believe it’s not butter” spray in place of the butter, shaved off some calories and was still delicious!

    1. Josh Cortis

      Beautiful, I always wondered about using a sugar substitute. I was worried it would taste off. Glad to know it worked 👍

  3. Will

    Would a 50% casein 50% whey blend work you think? That’s what I normally get, didn’t really want to get another case of protein for just this recipe lol 🙂

    1. Josh Cortis

      I don’t think so. The casein is really necessary

  4. Neil

    Love breakdown of the recipe on the website and gave it a like on youtube, I’m about to make these, but was wondering if substituting the oat flour for regular flour w/ regular flour would yeild a bad result?

    1. Josh Cortis

      I have never tried it so i don’t know. The gluten will certainly make things different. It may require a different amount of liquid

  5. Russ Wilson

    Confused on the amount that leads to 324 KCAL. In the video you made one roll, cut into two halves. Is each halve 324 KCAL?

  6. Chris Bonanni

    What brand of casein protein powder do you use? Thanks for sharing this!

  7. Cameron Hjeltness

    Definitely making these for Christmas morning while my kids open their presents… YUM!!

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