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Fluffy High-Protein Cinnamon Rolls You Can Actually Eat Every Day


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  • Author: Madilyn

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)

90120ml 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

  1. Prepare the dough

    • Combine all dry ingredients in a large bowl, keeping yeast and salt separate to avoid killing the yeast.

    • 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.

    • Mix the egg yolk and yogurt together, then add to the dough. Combine until the dough is smooth and sticky.

  2. Knead the dough

    • Optional: Let the dough rest for 10 minutes covered. This helps the gluten relax, making kneading easier.

    • 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.

  3. First rise

    • Place dough in an oiled bowl, cover, and let rise in a warm spot for 1 hour or until doubled in size.

  4. Shape the rolls

    • Punch down the dough and roll it into a rectangle of even thickness.

    • Mix the butter, sweetener, and cinnamon for the filling, then spread evenly over the dough.

    • Roll the dough tightly into a log and cut into 10 rolls. Alternatively, roll each piece individually.

    • Cover and let rise for 30–45 minutes until doubled in size.

  5. Bake

    • Preheat oven to 180°C (350°F).

    • Bake rolls for 17–22 minutes, keeping an eye on them as oven times may vary.

    • Air fryer option: Bake at 160°C (320°F) for 12–15 minutes.

  6. Prepare the frosting

    • Soften cream cheese in the microwave for 10 seconds.

    • Whisk in milk and icing sugar until smooth and creamy.

  7. Serve

    • Let rolls cool for 5–10 minutes before frosting. Enjoy warm or at room temperature.

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.