Macro-Friendly Cinnamon Rolls {15 g Protein}

Introduction

Looking for a way to enjoy gooey, delicious cinnamon rolls without derailing your nutrition goals? These Macro-Friendly Cinnamon Rolls deliver classic warmth, gooey swirls, and sweet cinnamon flavor—plus an impressive 15 grams of protein per serving. They’re a smart choice for post-workout refueling, healthy breakfasts, or anytime you want indulgence that fits your macros.

Why These Cinnamon Rolls Are a Game Changer

Unlike traditional recipes that are heavy on sugar and fat, this version uses Greek yogurt and protein powder to keep the rolls light yet satisfying. The result is a sweet treat that balances flavor and nutrition, making it a crowd-pleaser for fitness enthusiasts and anyone craving a wholesome version of a classic bakery favorite.

Protein-Packed Dough and Filling

The secret to the soft, tender dough is a blend of whole wheat flour, vanilla protein powder, and creamy Greek yogurt. The filling takes things up a notch with a mix of cinnamon, coconut sugar, and a dash of unsweetened applesauce for moisture—creating irresistible swirls with less guilt.

Easy Assembly for Beautiful Swirls

Assembling these cinnamon rolls is simple: roll out the dough, spread with the cinnamon-sugar mixture, then roll up and slice into perfect spirals. After a quick bake, top your rolls with a high-protein glaze, made by whisking together protein powder, a splash of milk, and a hint of sweetener. Let them cool slightly for the flavors to meld and the glaze to set.

Serving Suggestions for Macro-Friendly Cinnamon Rolls

Serve your cinnamon rolls warm from the oven with an extra dollop of Greek yogurt or fresh seasonal berries. Pair them with a hot coffee or a protein shake for a breakfast or snack that’s both comforting and nourishing.

Nutritional Information and Serving Size

This recipe yields 8 cinnamon rolls. Each roll contains approximately 15 grams of protein, 180–220 calories, and balanced macros—so you can enjoy classic sweetness with a healthful boost.

💡Meal Planning Tip: Save this recipe to automatically generate an organized shopping list with all ingredients sorted by store section—perfect for efficient grocery trips and streamlined meal planning.

Instructions

1. Preheat oven to 350°F (175°C). Lightly coat a baking dish with nonstick spray or parchment.
2. In a large bowl, combine flour, protein powder, baking powder, and salt. Stir in Greek yogurt and almond milk until a rough dough forms. Knead lightly on a floured surface for 2 minutes until smooth.
3. Roll dough out into a rectangle, about 1/4 inch thick.
4. In a small bowl, mix coconut sugar and cinnamon. Spread applesauce over the dough and evenly sprinkle with cinnamon-sugar mixture.
5. Tightly roll dough into a log, then slice into 8 rolls. Arrange rolls in your prepared baking dish.
6. Bake for 20–25 minutes, until golden brown and cooked through.
7. Whisk glaze ingredients until smooth. Drizzle over slightly cooled rolls before serving.

Weekly Meal Planning

These Macro-Friendly Cinnamon Rolls are ideal for prepping ahead—just pop leftovers in the fridge for easy breakfasts or snacks all week long. Save and schedule this recipe to plan your meals and get smart shopping lists that group ingredients from everything you plan to cook.

Planning Benefits:

• Automatically tally up ingredient amounts for all your weekly recipes
• Sorts shopping lists by store section for quick, efficient grocery runs
• Eliminates double-buying and prevents forgotten ingredients
• Simplifies meal planning for busy weeks focused on fitness or family

Pro tip: Schedule multiple recipes to see how ingredients overlap—for example, Greek yogurt in these rolls and your favorite parfait—so you buy exactly what you need and reduce food waste.

Cook and Prep Times

Prep Time: 20 minutes
Cook Time: 25 minutes
Total Time: 45 minutes