A traditional, delicious treat…with a protein kick! Find out how to make protein frosted cinnamon rolls here.

Cinnamon rolls

Cinnamon rolls are known for being calorie dense, but you can enjoy this treat without the guilt, as these contain only 190 calories and 2g of fat!

There are minimal ingredients required, and they are easy to make, so let’s get started. 


For the cinnamon rolls

  • All-purpose flour
  • Vanilla protein powder
  • Water
  • Sugar and a sweetener of your choice
  • Active fast-rising yeast
  • Cinnamon
  • Butter

For the icing

  • Fat-free cream cheese
  • Vanilla 
  • Vanilla protein powder
  • Almond milk
  • Sweetener 


  1. In a large mixing bowl, add warm water. Aim for around bathwater temperature (between 37 and 43℃).
  2. Stir in 1 tbsp sugar and the yeast until dissolved. Let it sit for 10 minutes. 
  3. Slowly pour in 200g all-purpose flour, stirring as you go. Repeat with the protein powder. Continue to slowly add in flour until the dough is completely formed. This should be slightly sticky. 
  4. Sprinkle extra flour onto the surface and knead the dough for 5 minutes. 
  5. Place the ball of dough into a separate greased bowl and cover with a towel. Let it sit in a warm place for up to an hour, where it should rise and double in size. 
  6. Once the dough has risen, roll out on a floured surface, then flatten into a rectangular shape. 
  7. Melt the butter and spread over the dough. Add the cinnamon and sweetener. You will need to add more than you think, and a lot of it will absorb into the dough. 
  8. Starting at one end, roll up the dough. Using a serrated knife, cut the dough every 1.5 inches, then place into a sprayed round or square pan.
  9. Preheat the oven to 180℃. Let the dough rise as the oven warms up. 
  10. Bake for 10-12 minutes; you will want to keep an eye on this towards the end, to ensure the dough is cooked throughout but still soft. 
  11. While the dough is baking, cream the cream cheese with a hand mixer. Add the vanilla, sweetener, protein powder and milk, mixing until combined. 
  12. When the rolls are done, spread over the icing and enjoy!

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