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High Protein Cinnamon Rolls with Low Sugar Glaze

Close-up of a soft, freshly baked protein cinnamon rolls drizzled generously with white icing.
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Make these macro friendly baked goods using protein powder for a fitness dessert recipe that satisfies your sweet tooth without the sugar crash. This recipe delivers a significant protein boost to a classic comfort food.

Ingredients

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  • 1 cup warm water (105-115°F)
  • 1 packet active dry yeast
  • 1/4 cup erythritol or monk fruit sweetener
  • 1/2 cup unsweetened almond milk, warmed
  • 1/2 cup vanilla whey protein powder
  • 1 large egg
  • 1/4 cup unsalted butter, melted
  • 3 cups all-purpose flour (or a blend of 2 cups flour and 1 cup vital wheat gluten for better structure)
  • 1 teaspoon salt
  • For the Filling:
  • 1/2 cup brown sugar substitute (like Swerve or Truvia)
  • 1/4 cup cinnamon
  • 1/4 cup unsalted butter, softened
  • For the Low Sugar Glaze:
  • 1 cup powdered erythritol or confectioners sugar substitute
  • 1/2 cup plain Greek yogurt (0% fat)
  • 1 scoop vanilla or unflavored casein protein powder
  • 1 teaspoon vanilla extract
  • 1–3 tablespoons almond milk, as needed

Instructions

  1. Activate the yeast: In a large bowl, combine warm water, yeast, and 1 teaspoon of the sweetener. Let stand for 5-10 minutes until foamy.
  2. Mix wet ingredients: Add the warmed almond milk, whey protein powder, egg, and melted butter to the yeast mixture. Stir until combined.
  3. Form the dough: Gradually add the flour and salt. Mix until a shaggy dough forms. Turn the dough onto a lightly floured surface and knead for 5-7 minutes until smooth and elastic. Add a small amount of extra flour if the dough is too sticky, but try to keep it soft.
  4. First rise: Place the dough in a lightly oiled bowl, turning to coat. Cover with plastic wrap and let rise in a warm place for 1 to 1.5 hours, or until doubled in size.
  5. Prepare filling: While the dough rises, mix the brown sugar substitute and cinnamon in a small bowl.
  6. Shape the rolls: Punch down the risen dough. Roll it out on a lightly floured surface into a large rectangle, about 12×18 inches. Spread the softened butter evenly over the dough surface. Sprinkle the cinnamon-sugar mixture over the butter.
  7. Roll and cut: Starting from the long edge, tightly roll the dough into a log. Cut the log into 12 equal rolls.
  8. Second rise: Place the rolls in a greased 9×13 inch baking dish. Cover and let rise again for 30 minutes. Preheat your oven to 375°F (190°C) during this time.
  9. Bake: Bake for 18-22 minutes, or until the tops are golden brown.
  10. Make the glaze: While the rolls cool slightly, whisk together the powdered sweetener, Greek yogurt, casein protein powder, and vanilla extract. Add almond milk one tablespoon at a time until you reach a thick, pourable consistency.
  11. Glaze and serve: Drizzle the low carb icing over the warm rolls. Serve immediately or refrigerate for meal prep dessert ideas.

Notes

  • For the moistest rolls, use casein protein powder in the glaze, as it thickens without adding too much liquid, keeping the glaze creamy.
  • If your dough seems too stiff, add a tablespoon of almond milk during kneading; protein powder can absorb more moisture than regular flour.
  • You can substitute half the all-purpose flour with oat flour for a slightly higher fiber content in this post workout sweet snack.

Nutrition

Find it online: https://cravybite.link/protein-cinnamon-rolls-recipe/