Protein Cinnamon Rolls
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My protein cinnamon rolls are fluffy, gooey, and taste exactly like any good cinnamon roll out there. I love how each roll packs in 20 grams of protein!
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 substituted some of the flour with protein powder in my homemade cinnamon rolls.
Well, let’s say that after getting multiple people to taste-test it, I knew I had to share these high-protein cinnamon rolls.
It took me a fair bit of recipe testing to get it right: you can’t just add protein powder to any cinnamon roll recipe and call it a day. I tweaked the flour amounts and tried nearly every protein powder blend on the market (take a look at my supplement pantry) until I landed on these: cinnamon rolls that are fluffy, gooey, and perfectly frosted. Bonus? I even found a way to sneak in protein in the frosting.
Table of Contents
Protein cinnamon roll recipe highlights
- 20 grams of protein each! Each cinnamon roll starts with 10 grams of protein. Once you add the frosting, it doubles!
- Just one rise. Most yeasted rolls need at least two rises, but not these ones!
- Pantry staples only. Besides the protein powder, there are no strange ingredients needed.
Key Ingredients
These are some notes on the main ingredients to make these high protein cinnamon rolls. For the full printable list with measurements, jump to the recipe card below.
- 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 or brown rice protein powder), as they are naturally thicker and perfect for baking. In terms of brands, I swear by Optimum Nutrition, Dymatize Nutrition, or Growing Naturals.
- 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 them with allulose and couldn’t tell the difference.
- Instant yeast. Always check the use-by date, as it can affect how much the dough rises and how elastic it becomes (crucial for cinnamon rolls!). A trick I learned in culinary school is to sprinkle a teaspoon into one cup of warm tap water and let it sit for a few minutes. If it foams in the center, it’s good to use!
- Egg. Room temperature.
- Filling. I’m keeping things classic with a mix of softened butter, brown sugar (or a brown sugar substitute), and 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
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 smooth.
Step 2- Knead. Transfer the dough onto a floured surface and knead for 2-3 minutes.
Step 3- 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 4- Rest. Cover the baking dish and rest the rolls for 45 minutes or until doubled in size.
Step 5- Bake and frost. Bake the protein cinnamon rolls for 25 minutes or until golden around the edges. Prep the frosting and spread it over the warm rolls.
Arman’s recipe tips
- 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 the milk and butter, I recommend not letting the milk get too 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 110°F (45 °C).
- 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 ruins cinnamon rolls. Please don’t say I didn’t warn you!
- 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
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.
Frequently asked questions
Yes, you can! 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.
Yes, but here is what I found when I tested it out. Using my go-to gluten-free flour blend (Bob’s Red Mill), the dough was super sticky, so I had to add more flour than usual (almost an extra 1/4 cup). To compensate for the extra dough, I added an additional tablespoon of butter to the filling. The baking time was the same, but the rolls’ texture will be a little different: a teeny bit more tender on top. Taste-wise, they were mostly the same, but just not as fluffy as the original. Sorry for the essay: I just want you to know what you’ll be in for if you experiment with gluten-free flour!
✅ Nutrition reviewed
As always, nutritional information has been reviewed by registered dietitian Felicia Newell, MScAHN, RD, CPT, to ensure macros and dietary information are aligned and accurate.
Protein Cinnamon Rolls
Video
Ingredients
- 2 cups all-purpose flour
- 3/4 cup protein powder * See notes
- 1/4 teaspoon salt
- 1/4 cup sugar * See notes
- 3/4 cup milk I used non-fat milk
- 3 tablespoons butter
- 2 1/4 teaspoons yeast
- 1 large egg
Filling
- 3 tablespoons butter
- 1/4 cup + 1 tablespoon brown sugar * See notes
- 1 tablespoon cinnamon
Frosting
- 2/3 cup vanilla protein powder must be sweetened
- 6 ounces cream cheese softened
- 1/4 cup milk
Instructions
- In a large bowl, whisk together the flour, protein powder, salt, and sugar.
- In a microwave-safe bowl, add the milk and butter and microwave for 30-40 seconds, or until the butter softens. Whisk together until incorporated. Add the yeast and mix well.
- Combine the wet and dry ingredients, along with the egg, and mix together.
- Lightly flour a kitchen surface and add the dough to it. Gently knead it for 2-3 minutes, until smooth. Place it in a greased bowl for 5 minutes.
- In a small bowl, whisk together the brown sugar and cinnamon.
- Place the dough back onto the floured surface and roll out into a 15 x 6-inch rectangle.
- Spread the softened butter over the top (allowing 1/2 an inch around the sides), followed by the cinnamon/sugar mix. Roll it up and slice into 12 pieces.
- Place the un-baked cinnamon rolls in a greased cake pan or baking dish. Cover with a dish towel and place it in a warm area to double in size, around 45 minutes.
- Preheat the oven to 180C/350F.
- Place the risen cinnamon rolls in the oven and bake for 25 minutes, or until golden around the edges.
- While the cinnamon rolls are baking, make the protein frosting. Whisk together the vanilla protein powder, softened cream cheese, and milk until thick and fluffy.
- Let the protein cinnamon rolls cool for a few minutes before adding the frosting.
Notes
- Greek yogurt frosting: Combine 1 cup Greek yogurt, 1/4 cup confectioners’ sugar, and 1/2 teaspoon vanilla. Whisk until smooth.
- Protein powder: Please use casein protein powder, brown rice protein powder, or pea protein powder. These are the only three kinds of protein powder I had success with for these rolls. Whey protein powder didn’t work for me as it dried out the dough.
- Sugar free cinnamon rolls: For sugar free cinnamon rolls, use allulose, a brown sugar substitute, and a powdered sugar substitute.
- Leftovers: Keep in the fridge for 3 days or the freezer for 6 months.
Nutrition
More high-protein breakfasts
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
Recipe updated
I originally published this recipe in March 2024, but updated it in November 2025 to include more information on tested protein powders, along with my results when making them gluten-free. No ingredients or measurements have changed.
I made this doughy recipe in hopes of giving my picky kids a little more protein with their sweets. They both said it was good after they questioned me as to why they were greenish.
Why were they greenish you ask?…. I used Hemp protein because that’s all I had… which is green.
For now I used the normal icing I use on regular cinnamon rolls…. But next time I’ll try the recipe one.
Haha, Tiffany- how funny. It’s always hemp protein or sunflower seed butter/flour that results in green baked goods- although still tasty! Thanks so much for sharing your lovely review and star rating 🙂
I opted to treat the recipe like it was regular cinnamon rolls (knead in mixer on medium for 7 ish minutes, finish by hand until elastic) and these came out great! My husband swears it’s indistinguishable from regular cinnamon rolls. Using real butter and sugar in the dough helps a lot, I opted to keep the filling sugar free for more balance. Overall I’ll definitely make these again!
YES!! Thank you so much for your kind words, Mikayla- that was my mission when developing this recipe was to make it taste like actual cinnamon rolls- not a substitute. In testing, the key ingredients were butter and real sugar. I’m so glad you and your husband enjoyed it, and will make it again 🙂
I really like to food prep for the whole week. Anything that can be done to keep them fresh for 6-7 days? I am about to try them so I have not tried just using an airtight container in the fridge, but you mentioned only up to 3 days.
Hi Scott- Love a meal prepper! Okay, I do have a solution for this, but it will take a little extra effort. Once you’ve baked them, separate three for the first three days, and bag up individual cinnamon rolls in a ziplock bag and keep them in the freezer. The night before, remove it from the freezer and keep in the fridge overnight and it should thaw nicely. Do you have a microwave or access to one? They’d be great warmed up for about 30 seconds.
Hi,
Do you use brown rice protein with a ”natural” taste? or do you use the protein powders with a specific taste? vegan protein powders normally taste not that good… So i was wondering, does the vegan protein powder not leave behind a weird taste?
Thanks in advance for your reaction!
Hi Vera- Yes, I hear you- they can taste quite earthy or sandy! I’ve found for the cinnamon rolls, they don’t- because the protein powder is a small component of it (unlike other recipes which really work around the protein powder). My tip is to choose a protein powder with the most mild flavor, so there is minimal risk of tasting it 🙂
Hi Arman,
I am planning to try out this recipe. My goal is to find a cheaper alternative to these Legendary Foods Protein Rolls. Your recipe looks very close to the same nutrients. I love the Legendary Rolls but they cost $10 for a 4 pack so I spend $20/week on them.
I have a few questions if you had a second…
1) If I am prepping them to eat 1 per day (maybe 2 if I have left over calories) is there a way to store them so they don’t get hard by the end of the week?
2) Any recommendations to eliminating the sugar, or using a similar substitute as Legendary Rolls? I think it is labeled as Etythritol on the Legendary Rolls.
3) Any way to get the fiber up to 8-9g like the Legendary rolls?
Hi Scott- those rolls are what inspired these, but I made them even tastier and tasting like legit cinnamon rolls. Let me go through each question-
1. I recommend flash-freezing them in individual serving containers (so as soon as they cool, quickly freeze them). I then thaw overnight and reheat in the microwave.
2. You can use allulose, which dissolves like sugar. I can’t recommend other sweeteners confidently for these.
3. Hmm….. I haven’t tried, but you could sprinkle some ground flaxseed at the same time as the sugar.
Let me know how you go!
Could you indicate what size pan to bake them in.
Is this correct: “roll out into a 15 x 6-inch rectangle.”???? Photo of the dough with filling is not those proportions.
Thanks for your BMW recipe!
Hi Tim- A 9 x 13-inch pan is fine for this. You could even get away with one slightly smaller. The photo is correct- it is 15 x 6-inch 🙂
Hi, Arman. Made this for a weekend brunch and no one could tell them from any good cinnamon roll out there. Do you think I can just frost them with vanilla yogurt?
Thanks for the lovely review, Cindy. Look- I’ll be honest. I think using vanilla yogurt will kind of detract from the cinnamon rolls, because it will make them taste a little too healthy, and not like a true frosting. The only way you’d be able to get away with it is if you thin it out with powdered sugar. This will mask any yogurt tartness.
Hey these look awesome! Do you think it will make a difference if I leave out the egg?
Hi Paul- I think it’s something you can get away with, but I’d add maybe 3 tablespoons of applesauce of yogurt, so they rolls still bake up nice and fluffy.
My first time baking cinnamon rolls & after sifting through a number of different recipes to try, I decided on this one & it was delicious! So simple and nutritious for cinnamon rolls. I used granulated monk fruit sweetener & Swerve zero calorie confectioners sugar and they turned out great, I did the greek yogurt icing and it was great! Thanks for this recipe!
JoHanna- thank you so much for sharing the tweaks you made for a sugar free twist- I’m so glad it worked out, and other readers will find it super helpful too.
I’m trying to make your protein cinnamon rolls w/gluten free flour & they are not making a dough, only crumble. Do I need more milk or butter to hold them together?
Hi Kathye- I did some testing with gluten-free flour, so here are my notes on it– This should help you achieve the lovely doughy goodness 🙂
Hi Arman- Wanted to say thanks for this recipe. No other cinnamon roll that packs in protein comes close to how good these are.
Appreciate the lovely review and feedback, Danny!
The recipe is great. Both icing styles work, the greek yogurt recipe made them more moist. Yummy. I used higher protein muscle milk protein powder, and high protien yogurt, because it is what I had. I also used whole wheat bobs flour after running out of white flour and they were just as delicious. Great recipe.
Thanks, Mary!!
Arman, these are SO gooey and so good. I seriously reckon they give cinnabon a run for their money!
Thanks for the lovely review, Maryanne- Wow, cinnabon! What a huge compliment!! 🙂
These are sensational and taste like real cinnamon rolls.
Thanks so much for the lovely review, Marie!
Just made these for the second time- these protein cinnamon rolls are TOO GOOD!!!!
All his recipes are amazing
Aw, thank you!!!
Yum! I love making foods that are healthier than the original.
Would be great if this recipe had metric conversions. How many grams of protein powder in 3/4 cup?
We use American cups and tablespoons
Is it active yeast or dry yeast?
Dry yeast, Mackenzie 🙂
Would PE SCIENCE protein powder work? That’s the one I usually use for baking but it is a whey casein blend
Hi Ashi- I think that could be okay, because it’s a blend (the casein balances out the whey). If you’ve baked with it and are happy with it, that should be fine 🙂
Is there anything that can be substituted for the egg? These look absolutely delicious and I so want to make them but I’m highly allergic to eggs.
Could I use collagen protein as i only have whey protein isolate?⁴
Hi Haven- Yes, I think that will work! I’ve been recently using plain collagen in tons of recipes, and it’s very similar to casein or brown rice, which are my go-to’s. I’d just be wary on the flavor- some are not tasty at all haha!
Just made these- They are SO fluffy and gooey. I can’t believe they have a protein punch in them!
Love to hear that, Mayanne!
What temp to cook it????
350°F 🙂