Ingredients
Dough
260g high-protein flour (or all-purpose/bread flour), plus 10g extra for kneading
40g vanilla protein powder
30g zero-calorie sweetener
5g sugar (1 tsp)
6g instant yeast (1.5 tsp)
4g baking powder (1 tsp)
1/4 tsp salt
1 egg yolk
100g yogurt (high-protein recommended)
90–120ml low-fat milk (or soy, oat, or full-fat)
1/2 tsp oil (for greasing the bowl)
Filling
30g light butter
40g zero-calorie sweetener or brown/white sugar
3 tsp ground cinnamon
Cream Cheese Frosting
50g light cream cheese
1/2 tbsp milk
30g monkfruit icing sugar (or regular icing sugar)
Instructions
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Prepare the dough
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Combine all dry ingredients in a large bowl, keeping yeast and salt separate to avoid killing the yeast.
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Warm milk slightly (about 30 seconds in the microwave) and add it to the dry ingredients. Start with 100ml, adding extra 15ml at a time if needed until a sticky dough forms.
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Mix the egg yolk and yogurt together, then add to the dough. Combine until the dough is smooth and sticky.
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Knead the dough
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Optional: Let the dough rest for 10 minutes covered. This helps the gluten relax, making kneading easier.
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Dust a clean surface with a little flour and knead for 5–10 minutes by hand or using a stand mixer. The dough should pass the windowpane test: stretchable without tearing.
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First rise
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Place dough in an oiled bowl, cover, and let rise in a warm spot for 1 hour or until doubled in size.
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Shape the rolls
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Punch down the dough and roll it into a rectangle of even thickness.
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Mix the butter, sweetener, and cinnamon for the filling, then spread evenly over the dough.
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Roll the dough tightly into a log and cut into 10 rolls. Alternatively, roll each piece individually.
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Cover and let rise for 30–45 minutes until doubled in size.
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Bake
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Preheat oven to 180°C (350°F).
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Bake rolls for 17–22 minutes, keeping an eye on them as oven times may vary.
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Air fryer option: Bake at 160°C (320°F) for 12–15 minutes.
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Prepare the frosting
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Soften cream cheese in the microwave for 10 seconds.
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Whisk in milk and icing sugar until smooth and creamy.
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Serve
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Let rolls cool for 5–10 minutes before frosting. Enjoy warm or at room temperature.
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Notes
- Sweeteners: Ensure your zero-calorie sweetener has a 1:1 ratio with sugar. If sweeter, use less.
- Protein Powder: Vanilla works best. Adjust liquid if using whey or plant-based powders.
- Sticky Dough: Slight stickiness is perfect. Avoid adding too much flour during kneading.
- Rising Tips: Use a warm, humid environment to speed up dough rising. Microwave with water or oven with boiling water works well.
- Storage: Airtight container at room temp (2 days), fridge (1 week), freezer (2 months). Reheat briefly in the microwave.
- Frosting Alternatives: Can use plain icing sugar, milk, and vanilla if cream cheese is not preferred.