Cinnamon Bun Pancakes

All the taste of your favourite cinnamon bun in pancake form- With a healthy makeover! High in protein, sugar free, gluten free, vegan, grain free and tasting like dessert for breakfast- These Cinnamon bun pancakes will become you’re new breakfast staple! 

Healthy Cinnamon Bun {protein packed!} Pancakes- All the taste of your favourite cinnamon bun in pancake form- With a healthy makeover! High in protein, sugar free, gluten free, grain free and tasting like dessert for breakfast- These Cinnamon bun pancakes will become you're new breakfast staple! @thebigmansworld

Whenever people go to a country or desitination, it isn’t suprising for them to create a foodie bucketlist or places they ‘must eat’ at.

 I still remember the first list I made before coming to Australia for the first time.

Healthy Thick and fluffy Cinnamon Bun Pancakes made with NO sugar and packed with protein- Seriously, BEST healthy pancakes! {vegan, gluten free, sugar free recipe}-

We are all friends here so let’s reserve any judgment- or blame me for being a naïve, impressionable young Australian lad. My first list-

  • Red Lobster (because Lobster in Australia costs the same as 1 month’s rent)
  • Olive Garden (for unlimited bread sticks)
  • Applebees (because they had a really cool name)
  • IHOP (Because you could get pancakes at 3 am with a smile)

 Let’s not speak about this again.

You’d think I would have learnt my lesson and asked experts, did better research or just played it by ear but no. I made a foodie bucketlist for this quick trip to the Northern Hemisphere. Before you roll your eyes and think it’s some cliché list featuring a hot dog from a New York Stand, a pastrami sandwich from a Jewish Deli or a Clam Chowder soup out of a bread bowl- step back. It isn’t.

My foodie bucketlist is on all the foods I loved when I was over there on previous trips which are MIA in Australia. They are- 

  • Fage Total Greek Yogurt (none of this fat free or 2% offerings we have)
  • A bag from M + M world of the purple dark chocolate M + M’s
  • A Cinnabon Cinnamon Roll

Pretty pathetic for a foodie bucket list but c’est la vie- It’s my list, it’ll be as tacky as I want it to be. No Greek Yogurt tastes as good as full fat. No dark chocolate m and m tastes as good as the purple coloured dark chocolate m and m’s and nothing tastes as sweet or smells as epic as a cinnabon cinnamon roll.

Looking over it, it actually looks pretty gourmet compared to my first foodie bucketlist before my very first trip there.

When I made my cinnamon bun oatmeal a few months ago, it was because I was missing one of my all time favourite things I tasted in America- The Cinnabon Cinnamon Rolls. I already lamented their magic in that post so it’s not necessary to do it again.

Healthy Thick and fluffy Cinnamon Bun Pancakes made with NO sugar and packed with protein- Seriously, BEST healthy pancakes! {vegan, gluten free, sugar free recipe}-

Okay, I lied- THOSE CINNABON CINNAMON ROLLS. Would it be juvenile to try and sneak them to Australia? Just kidding, I don’t want to be on border security.

Lucky, we can party under these cinnamon bun (protein optional!) pancakes. If you use Saigon Cinnamon (Costco’s hidden gem), they will actually smell like a Cinnabon! The frosting is based off the same frosting used in it’s oatmeal form which frankly, may be a cop out- seeing as Black Forest Pancakes AND the Red Velvet Pancakes used a cream cheese frosting too. C’est la vie. 

Healthy Thick and fluffy Cinnamon Bun Pancakes made with NO sugar and packed with protein- Seriously, BEST healthy pancakes! {vegan, gluten free, sugar free recipe}-

When you read this, I am hopefully down in the subway tunnels using my nose as the lead to satisfy this much awaited craving.

I’ll even be fancy and eat it with my pinky finger up- but let’s be real here. I’ll end it by licking my fingers and ensuring no icing is left behind…even on the package.

Cinnamon Bun Pancakes

A delicious, healthy breakfast choice which reminds you of digging into a cinnamon bun- but with a healthy twist!
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Author: Arman @ thebigmansworld


For the pancakes

For the cream cheese frosting


  • In a large mixing bowl, combine the sifted coconut flour, gluten free flour, baking powder, natvia natural sweetener, cinnamon and protein powder if using it. Mix well to combine.
  • In a small bowl, whisk together the egg whites and vanilla extract and add it to the dry mixture. Slowly, add the almond milk 1 tablespoon at a time until a thick batter is formed.
  • Heat a frying pan on low heat and spray with cooking oil. Once pan is extremely hot, pour spoonfuls of the batter and then cover the pan. Once bubbles appear and the edges go brown, remove cover, flip the pancakes and cover again for approximately 1 minute. Repeat until all the batter is used up.
  • In a small bowl, combine the softened cream cheese with the sweetener and cinnamon and mix well. Layer pancakes evenly with the frosting and dust with extra cinnamon.


Do not add any sweetener to the pancake batter if using a sweetened protein powder.
Use less liquid if you omit the protein powder.
* For a vegan version, sub for 1 flax egg
** For a vegan version, sub for dairy free cream cheese!


Healthy Thick and fluffy Cinnamon Bun Pancakes made with NO sugar and packed with protein- Seriously, BEST healthy pancakes! {vegan, gluten free, sugar free recipe}-

When you travel, does unique or traditional food play a big part?

Ever made a foodie bucket list?

Favourite chain restaurant? 

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#strangebutgood diet food Healthy Gluten Free Recipes recipe



153 thoughts on “Cinnamon Bun Pancakes

  1. My favorites are the green peanut M&Ms. I can’t stand the blue ones. I can totally understand why the purple ones made it to your list.
    Maybe I would try to lie and say no to the question whether food plays are big part on my travel bucket list. But as you’ve been involved in my USA plannings I think there’s no sense in denying that food is my travel bucket list.
    Favorite chain: Nando’s in the UK and Starbucks everywhere (if that counts as a restaurant) ;-P

  2. WHen I was in the US for 4 months, I gained 7 kilos. I think it was because of the cinnamon rolls. So YES, I am with you on that obsession!
    Last timre I went there I think the only thing on my list was:’ ALL THE THINGS FROM WHOLE FOODS’. And seriously, my suitcase was STUFFED with their products (cooking spray, hell yes! and 74389743892 packs of Justins AB (more convient than the jars) etc. etc.).
    I printed this. I beg my schedule to allow me to make these on Friday morning on my first day of vacation.

  3. I only wish that, for your sake, they could just bottle the smell of a Cinnabon and make that into a candle or something (who am I kidding, they probably do). The fact that you all don’t have Fage or dark chocolate m&M’s is a crime, in my opinion. But then again, Europeans have crispy M&M’s, which are one of my greatest loves.
    These look fantastic–my advice? Roll them up, slice, turn on side, ice. Insta mini cinnabons 😀

  4. I can TOTALLY see why cinnabon cinnamon roll was on your list, those are INCREDIBLE! I hope you finish a whole one on this trip….I will be disappointed in you if not 😛 These sound great, and I am always a fan of pancakes! I do have a foodie list, and it is HUGE…..its actually a spreadsheet of every state….how nerdy hahaha

  5. I walk past a Cinnabon on the way out of dance class every week, and I’ve still never had one. I’m lucky that I can get full fat Fage here, but not so lucky that I’ve cut dairy out for the time being 🙁

  6. Haha I laughed at the Applebees one. They do have a neat name I guess, I just never thought about it. And yuuuumm to cinnabons. They’re so delicious, but soooo bad for you. Hope you’re loving your trip so far!

  7. haha, love that list. And no shame, I used to be obsessed with Red lobster growing up. The rolls!!! and i love lobster. Hope you turn into one big cinnmaon roll, so worth it! and so are these pancakes. Genius as always.
    p.s. You need to stock up on the PB flour here or the unsweetened bakers chocolate

    1. OH what? Argh sorry about that- was it loading slowly? Silly blog.

      I legit love your blog for it’s foodie highlights- next time, we are going together to all of them. (except to lettuce face or whatever it’s called)

  8. hahaha!!! Man, I loved your list of must eat American places! That’s amazing. I’m surprised you didn’t have Outback on there so you can give a proper Aussie critique on our Austrailian cuisine go-to. I love pancakes, so I love this.

      1. Ugh. you got to hang out with so many people I want to meet! Very jealous of your ability to world travel and see so many. I don’t even need a passport to visit half the people you saw… note to self, I need to get out there!

  9. I’m judging your travel bucket list. Cinnabon? That’s the shit you eat at an airport while crying homesick tears and hating your life. But you gotta do you and I suppose I just have to support that.

  10. I am all for foodie bucket lists – I may have moved out here with a list of restaurants to try. Also – I’m pretty sure it’s been about a decade since I had Cinnabon. I guess since they’re everywhere I take them for granted?
    Also I need to go to New York and get a hot dog from a stand at 3 am. One of my life goals.

  11. I -wish- I could say that food plays a big part in my travel choices, buuuut because of my allergies and how I was raised, it’s actually the thing I care least about when visiting some place new. That being said, I do appreciate it when I come across a Chipotle, which also happens to be my favourite chain restaurant. Now I want a cinnamon bun…

  12. That Saigon cinnamon from costco really is a hidden gem! The most amazing cinnamon I have found! Fage is good greek yoghurt but the best I have found is from costco – made in Greece, full fat (10%) and in a kilo tub – it’s awesome!

  13. oh Cinnabon is serious! They have them in the malls in NJ and you can’t be within 100 feet of them with out being carried over by the cinnamon sugar smell.

    I think it physically carries you. 🙂
    I like traditional foods in different countries …from authentic places!!

  14. I always try to eat at least a few local/traditional dishes from the country or region that I’m visiting. In my opinion you can’t get to know a different culture better than through food. It tells you so much about the people, culture, traditions, history… E.g. the reason there is so much Mexican food in the LA area is the historical background, obviously! And this is amazing!
    I had a vague food list for my trip, and quite happy to have eaten most things I’ve wanted to try (besides lobster roll 🙁 ). And I still have that pop tart that I’ve bought at the airport. I think I’m going to eat it on the weekend after the next…yes, I plan things like that, LOL! 😀

  15. I literally have issues going to the mall just because the Cinnabon smell is going to HAUNT ME DOWN. and seriously i’m so upset i’m not there right now! although i could eat these pancakes as perfect as they are in their eggy state and ask to be lifelighted to the NYC hospital? and it would be worth it for more than one reason.

    and JUDGE ME that while i studied abroad i made it a point to have a different flavor of McFlurry from every mcdonalds. 1) they’re healthier abroad somehow which shocked me because they’re more delicious and yes i justified that 2) stroop waffle mcflurry in amsterdam, the kit kats, the cadbury, the magnum in paris omg if the fast food is on point we can’t even get back into the gelatos and pizzerias and ok i’m done before i start cryiiiiiiiiing

      1. not only did i google golden gaytimes.. but you also have BUBBLEGUM SQUASH wtf.. i hope no one ever sees the fact that i was on the australia mcdonalds website menu. but of course you have way more mcflurry choices than we do (except ive always wanted to ask them to blend up their apple pie into one for me).. although not like i can ever eat one again because of my damn allergies =l WAIT. your mission: create an epic allergy friendly mcflurry for me and then hand deliver it!?!?!

  16. I feel pathetic when trying to answer these questions!
    1.) I don’t travel, I have limited funds
    2.) I have never made a foodie bucket list
    3.) I cannot remember the last time I ate at a chain [see #1] so does Wegmans (our local HUGE grocery store and café native to NY and PA) count?

    I plan to make these pancakes on my next day off! I even got vegan cream cheese so I could make the frosting! 🙂

  17. Red Lobster. Sadly, it’s a let down. As are ALL of your chain picks (unless you are super drunk or hungover). I’m just offering my good will advice. Now, some might argue my point, but if you’re traveling to the USA? Avoid these chains at ALL COSTS! Seriously. They’re cheap, but it doesn’t reflect our cuisine. Main stream casual dining is just fast food with a wait staff.

    I don’t know where you’re traveling exactly….you said northern regions? Steer clear of chains. Anything you can Google is probably a bad idea. Olive Garden and Applebees are nasty. Avoid Ruby Tuesdays, Outback Steakhouse, Chilis, and Macaroni Grill at all cost. These are chain restaurants, and the food is sub par. If you’re visiting the USA, try to eat at local eateries. You will LOVE anything local. If it’s a chain, you will be disappointed…. and probably sick to your stomach afterwards. My email address is part of my post. PLEASE ask me for tips. I want you to love your experience!

      1. Ahhh cool. Just watching out for you! I look forward to seeing a detailed review of each meal. I hope you have a blast (and I hope you find the biggest Cinnabon roll you can find!).

  18. When I first came to the US of A – I fell hard for those Cinnabon Cinnamon Rolls!
    So love your healthier version! Great recipe Arman – thanks for sharing!

    Next time you get a chance when you r in the States, you gotta try a Waffle House pecan waffle and there “Scattered, Smothered & Covered” hash browns!

  19. Hmmm….my favorite chain restaurant? I would say either Chipotle (I love that they care about where their meat comes from, plus it’s delish!), or I also love PF Chang’s. I love the lettuce wraps and the Singapore Street Noodles used to be a big favorite of mine before I was GF. These pancakes look really tasty!

  20. Oh man, it’s been forever since I’ve had a Cinnamon. They remind me of going to the mall as a kid though (along with Auntie Anne’s ridiculously delicious pretzels). I have a foodie bucket list now that I’m back in NY…though they’re all of my favorite foods that I’ve missed so I guess it’s more of a foodie bucket list redux!

  21. Haha I literally travel FOR the food. That’s what my itinerary revolves around. I love following your adventures in the US on Instagram keep it up my friend! And maybe pop over to Chicago if you have a quick second 😉

  22. “No dark chocolate M&M tastes as good as a purple dark chocolate M&M” hahahaha! You are totally right, though! I hope you are successfully eating your way across the Northern Hemisphere as we talk. And these cinnamon bun pancakes? Yes. Just yes. A whole lot of yes. 🙂

  23. Everything cinnamon is my favorite, with cream cheese icing being a close second. Obviously I love Cinnabon so I am sure I will love these pancakes. My family actually likes Cinnabon cinnamon buns so much we eat them with fruit salad and mimosas on Christmas morning. I love Christmas!

  24. If I wanted to cross every item off my food bucket list once I finally make it to the US I’d have to stay for at least a month. Not a bad idea in general. Because that way I could probably cross off every person on my blogger-meet-up list 😉 . That would possibly even have priority before the foodie part.
    Cinnamon everything is amazing and yessss to cream cheese frosting on all the food!

  25. I died laughing at the ‘okay, I lied’ after the second picture haha
    Also, full fat Greek Yogurt would probably kill me, but I’m down with the rest of your list if I ever make my way across the border again 😀

  26. I’m totally not judging, but I definitely laughed when I saw Red Lobster made the list. You need to go for some good Korean BBQ in LA’s Koreatown! Seriously, BEST Korean food I’ve had.

  27. If you’ve found Costco’s Saigon cinnamon, then you are most definitely NOT a naive foodie. You know where it’s at. And heck, Cinnabon is a delicacy for all my family is concerned. Mom can almost never pass it up when we pass a Cinnabon at one of those highway rest stations. I can’t say I blame her.

  28. Oh my gosh, I need to get cinnamon protein powder!! I’m obsessed with cinnamon so I have no doubt that I’d dig it. Also, I’m laughing at your American food bucket lists… it’s so embarrassing that America is known internationally for these shitty chain restaurants hahaha hmmm I guess I don’t make foodie bucket lists, but more like overall goals. Like last year, for instance, when I was in Italy, my goal was to eat amazing pasta, pizza and gelato. MISSION ACCOMPLISHED!

    1. YES- So- I’ve tried them all (silly, I know) but-

      Dymatize Cinnamon Bun Casein- The BEST. Promise. You can get it online and it’s so worth it!

      Please tell me you ate gelato multiple times a day like I did. Please.

  29. Thanks for linking up at our Gluten Free Fridays Party! I have tweeted and pinned your entry to our Gluten Free Fridays board on Pinterest! 🙂 I can’t wait to see what you share next time!

  30. Hey Man..congrats on having your cinnamon bun pancakes featured at Weekend Potluck!! I am on the road now heading home….see you next week !!

  31. These Cinnabon pancakes are pure genius! I just discovered your site and am pinning recipes madly. For your American foodie bucket list, may I suggest planning a visit during Fair season? Any State or County Fair will be loaded with outrageous food (admittedly mostly fried, not gluten free and decidedly unhealthy) including amazing cinnamon buns. I’m pretty sure that this is where the Cinnabon people got their start. Thank you for your delicious creativity!

    1. Liz, thank you SO much for stopping over- This means the world 🙂

      Haha, funny you should say that- My goal for 2015 is, If I successfully get a green card/working Visa, is to go to the Texas state fair and have fried butter 😀

  32. Okay – I’ve GOT to try this recipe before too long! Anything Cinnamon Roll flavoured will be one of my favourite things! And the fact that this recipe is gluten free makes it that much better….There are SO many recipes on your site that look absolutely delicious! And all the ones I’ve looked at have been quite healthy too. I love that!

    Oh, I read that you’ve been to Germany. What did you think of it? I plan to visit Germany & Ireland sometime within the next few years when time and income allows. I have ever so many places I desperately want to visit, including Australia and New Zealand!

    And I also see that you want to come to Texas sometime! The state fair is pretty neat, and the Downtown Fort Worth area is so lovely! Springtime or Autumn is the perfect time to visit my state.

  33. Love these pancakes! I used to live in Australia so I understand that the candy is COMPLETELY different. Some say better but I disagree. Have you ever tried Peanut Butter M&M’s? SO good! Or White Chocolate Reese’s PB cups. 🙂

  34. Is the coconut flour necessary? I’ve never seen it before, it’s probably insanely expensive, and I know I wouldn’t use it enough to justify it but once in a blue moon I see recipes calling for it and end up not making whatever it is. This though I really want to try!

  35. I LOVE Cinnabon. I am sincerely heartbroken for you. I especially love the pecan ones. [Shivers] The day they left my mall I felt tears stinging my eyes. But alas…I’m in the U.S. and one thing about this place…there’s always more. Anyhow, because I feel for your plight I thought I’d share this link that I found some time ago. I have never made them, because I would be the only one to eat them, and I would, all in one day. That’s how I am. So. This recipe gets 5 stars from over 5339 people. Maybe you could try to replicate a Cinnabon at home. Feel free to delete this, as I know this is YOUR food/recipe blog and posting a recipe from another site is tacky. Again, I did this to alleviate your pain. 😉

    I enjoyed the comments on this post! I don’t get to travel much, and certainly not abroad. But when I go “back home” (the other side of Michigan from where I am now – near Detroit [GASP]) I have a few choice places I must frequent, like Chik-Fil-A, Fazoli’s (fast food pasta) and this weird little Hotdog hut and this local wing place that is to die for – oh! And the salad bar at a local grocery store. Don’t ask. It weird, but sublime! But do you have Slurpees (7-Eleven) and Blizzards (Dairy Queen)? I would die with out those. I know you’re probably back in Australia now, but if you come back I LOVE eating at Famous Dave’s (BBQ) and Carrabba’s (Italian). Both are large chains. Also, Ed Debevic’s in Chicago was a thrill (at least when I was a teenager) and I’ve always wanted to try Medevial Times – go ahead, you may laugh.

  36. Ok, so the pancakes were great…the cream cheese “frosting” not so much! Something is definitely off in the recipe. For that amount of cream cheese and that amount of cinnamon, your “frosting” does not come out white at all! It’s brown and not nearly sweet enough. Would have been so much better had I used a different recipe for cream cheese spread! 🙁

    1. Tera, I’m so sorry the frosting didn’t work out for you- I should have been more clear, my I made the frosting and sprinkled the cinnamon over it and throughout- Not all in one go! apologies! What sweetener did you use if you don’t mind me asking? When I use coconut sugar or brown sugar, I usually increase to 1 tablespoon +. I’ll make the amendments! 🙂

  37. Hi! I’m doing an article on Top 10 Low Carb Breakfast and I’d like to feature this recipe as one of them if that’s okay with you? It was delicious! Thank you for sharing it. 🙂

    Of course I will credit back to you with a link which will drive more traffic to your site. If you would like to link back to my post as well to show your recipe was featured so it helps your SEO, here is the link you could add to your post

    Please let me know if that doesn’t work for you.
    All the best!


  38. First thing that came to mind when I saw your title Cinnmon Bun Pancake is the smell of Cinnabon in the airport lounge back in my travelling days. Never bought one, though. But I must admit the IHOP experience is something I can always tell people for laughs. The only 1 hit list for me is PF Chang. I’m partial to Chinese food, what can I say.

  39. How much is a ‘standard scoop’ of protein powder? From my experience they all come with different sized scoops so not sure how to measure that. Thanks – these look amazing!!

  40. Do you think I could freeze “extras?” I’m wondering if I could put a few extras aside to warm up quickly on days my kids have something “not-so-healthy”. It would save time!

    Thank you for posting such awesome recipes. I’m thin but have pre-diabetes (genetic), and your blog puts the fun back into things!

  41. Hi!, nice recipe :), Can I replace coconut flour for oatmeal? I hope you answer soon, I really want to try your recipe!, thanks

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