These high protein cinnamon rolls have over 20g of protein each, no yeast, and a soft Greek yogurt dough. Big, gooey, real cinnamon rolls topped with a protein cream cheese frosting, ready in about 50 minutes.

High protein cinnamon rolls with cream cheese frosting in a baking dish

So I’ve been chasing a high protein cinnamon roll that doesn’t taste like a protein bar pretending to be a pastry, and these are the ones. Over 20 grams of protein in one big roll. Soft, gooey, real-deal cinnamon roll, no yeast and no standing around waiting for dough to rise.

High protein cinnamon rolls are soft, no-yeast cinnamon rolls made with a Greek yogurt dough and finished with a protein cream cheese frosting. Each one of these has over 20g of protein for around 300 calories, which is roughly double the protein of most protein cinnamon roll recipes out there.

The Greek yogurt does double duty, it builds the soft dough and stacks the protein, and the bread flour gives you that real cinnamon-roll chew you can’t fake with a lighter flour.

I tested the dough a bunch to land here, because Greek yogurt doughs go gummy fast if the ratio is off. These come out tall and pull-apart soft with a proper brown sugar cinnamon swirl through the middle. I make a pan on Sunday and they get me through the week.

If you’re into protein swaps like this, my High Protein Bagels With Greek Yogurt and my Protein Dot Cakes are right there with you.

Single high protein cinnamon roll showing the soft cinnamon swirl

Why You’ll Love These

Over 20g of protein per roll, the highest I’ve found for a cinnamon roll
No yeast and no rise time, so they go from bowl to oven fast
Big, soft, gooey rolls with a real cinnamon swirl, not a dense protein puck
A cream cheese protein frosting that tastes like actual frosting
Around 300 calories each, so they slot into how you’re already eating

Ingredients You Need

Names and notes here. Exact amounts are in the recipe card below.

For the dough

Bread flour — the high-gluten flour is what gives these their chew and structure, and it adds protein on top of the yogurt. Don’t swap it for a lighter flour.
Baking powder and baking soda — your lift, since there’s no yeast. They’re what make these rise and stay soft.
Zero-calorie granular sweetener — sweetens the dough without the sugar. Any 1:1 granular swap works.
Salt — balances the sweet so the dough isn’t flat.
Plain Greek yogurt — the heart of the dough. It hydrates everything, keeps the rolls soft, and stacks up the protein.
Egg yolk — adds richness and a tender, almost brioche-like softness.

For the filling

Light butter — spread over the rolled dough so the cinnamon and sweetener stick and melt into that gooey swirl.
Brown sugar–style sweetener — the brown-sugar flavor of a classic cinnamon roll, without the sugar.
Cinnamon — go generous, it’s a cinnamon roll.

For the protein frosting

Light cream cheese — the tang and creaminess that makes cinnamon roll frosting what it is.
Vanilla protein powder — pushes the protein even higher and sweetens the frosting. Vanilla whey isolate blends the smoothest here (I used Vanilla Ice Cream Isolate from 1UP Nutrition).
Vanilla extract — rounds out the frosting flavor.
Sweetener and water — sweeten to taste, then thin with water a splash at a time to a spreadable frosting.

high protein cinnamon roll dough on counter ready to be rolled out

How To Make High Protein Cinnamon Rolls

Preheat your oven to 375°F. Grease your baking dish with the 15g of light butter.
In a large bowl, whisk together the bread flour, baking powder, baking soda, granular sweetener, and salt.
Add the Greek yogurt and egg yolk. Mix to a shaggy dough, then turn it out onto a floured surface and knead 1 to 2 minutes until smooth. It’ll be sticky, so add a little flour as you go.
Roll the dough into a square about 1 inch thick. Yes, a full inch, that thickness is what gives you tall, bakery-style rolls.
Spread the softened light butter over the square, then sprinkle the brown sweetener and a generous dusting of cinnamon evenly across it.
Cut the square into 6 equal strips. Roll each strip up into a spiral to form a roll.
Place the 6 coils spiral-side up in your greased baking dish, leaving a little space between them.
Bake at 375°F for 25 to 30 minutes, until the tops are golden and set.
While they bake, beat the cream cheese, protein powder, vanilla, and sweetener together. Add water a splash at a time until it’s spreadable.
Spread the frosting over the rolls while they’re still warm. Eat one immediately, those are the rules.

Greek yogurt cinnamon roll dough cut into strips and rolled into spirals

Tips For The Best Protein Cinnamon Rolls

Reach for vanilla whey in the frosting. It blends smooth, where casein and most plant proteins go gluey and need a lot more liquid to come together.

Don’t overbake these either, protein doughs dry out fast, so pull them the moment the tops are golden and set and let them firm up as they cool.

And if your dough is too sticky to handle, work in a little more bread flour, since Greek yogurt thickness swings by brand.

High protein cinnamon rolls in baking dish without frosting fresh from the oven

How To Store And Reheat

Store leftover rolls in an airtight container in the fridge for up to 3 days. They keep best unfrosted, so if you’re making ahead, hold the frosting and add it when you serve.

To reheat, warm them in a 350°F oven for 3 to 5 minutes or microwave for 20 to 30 seconds, just until soft and warm again. You can freeze them too, unfrosted, for up to 3 months, then reheat from frozen and frost fresh.

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High Protein Cinnamon Rolls (20g Protein Each)

Soft, no-yeast high protein cinnamon rolls made with a Greek yogurt dough and protein cream cheese frosting. Over 20g of protein each.

Prep Time20

Cook Time25

Total Time45

Course: Dessert

Cuisine: American

Servings: servings

Calories: 318kcal

Author: Bailey Campbell

Ingredients

For Cinnamon Roll Dough

15 g light butter to grease
300 g bread flour
½ tsp baking soda
1 ½ tsp baking powder
50 g 0 calorie white granulated monk fruit
¼ tsp salt
400 g plain greek yogurt
1 egg yolk
30 g light butter
50 g brown sugar monk fruit
2 tsp ground cinnamon

For Protein Icing

60 g light cream cheese
45 g vanilla protein powder I used Vanilla Ice Cream Whey Isolate from 1UP Nutrition
1 tsp vanilla extract
2 tbsp 0 calorie sugar alternative sweetener i used Truvia confectioners sugar

Instructions

Preheat your oven to 375°F. Grease your baking dish with the 15g of light butter.
In a large bowl, whisk together the bread flour, baking soda, baking powder, granular sweetener, and salt.
Add the Greek yogurt and egg yolk. Mix to a shaggy dough, then turn it out onto a floured surface and knead 1 to 2 minutes until smooth. It’ll be sticky, so add a little flour as you go.
Roll the dough into a square about 1 inch thick. Yes, a full inch, that thickness is what gives you tall, bakery-style rolls.
Spread the softened light butter over the square, then sprinkle the brown sweetener and a generous dusting of cinnamon evenly across it.
Cut the square into 6 equal strips. Roll each strip up into a spiral to form a roll.
Place the 6 coils spiral-side up in your greased baking dish, leaving space between them. They will expand a lot in the oven.
Bake at 375°F for 22 to 25 minutes, until the tops are golden and set.
While they bake, beat the cream cheese, protein powder, vanilla, and sweetener together. Add water a splash at a time until it's spreadable. I used about 1/4 cup water.
Spread the frosting over the rolls while they’re still warm. Eat one immediately, those are the rules.

Nutrition

The nutrition information provided is calculated based on industry-standard software and should be used as a general guide only. The information may vary depending on ingredient substitutions, cooking techniques, and individual serving sizes. It is the responsibility of the reader to ensure the accuracy and appropriateness of the nutritional information provided. Always consult a qualified healthcare provider for personalized medical or nutritional advice.

Tried this recipe?Please leave a comment on the blog or share a photo on @basicswithbails

More High Protein Recipes

If you make these high protein cinnamon rolls, leave a star rating and a comment below, I want to know how high your protein count came out with your powder and yogurt. And tag @basicswithbails or #basicswithbails if you post a roll, a good frosting drizzle is a photo I always want to see.

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