Fluffy Protein Cinnamon Rolls

V SF Jun 17, 2024

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These cinnamon rolls aren't your traditional empty calorie pastries. They have a good blend of protein, fats, carbs, and fiber, making them a nutritious breakfast choice, with a homemade No Sugar Added Apple Spread filling. The batch makes only 1 serving (a few smaller cinnamon rolls), but can be easily scaled up. For a different protein pastry breakfast, see my PB&J Protein PopTart.

DOUGH
- 1 scoop (30 g) Whey protein powder, unflavored
- 3 tbsp (21 g) Coconut flour
- 2 tbsp (15 g) Whole wheat flour
- 1/2 tsp (3 g) Baking powder
- 1/2 tsp (1.5 g) Cinnamon
- 1 tbsp (20 g) Sugar free syrup
- 1/4 cup (56 g) Plain nonfat greek yogurt

FILLING
- 2 tbsp (40 g) No sugar added apple spread

GLAZE
- 4 tsp (20 g) Unsweetened vanilla almond milk
- 2 tbsp (12 g) Powdered peanut butter
- 1 tsp (5 g) Extra virgin olive oil
- 1/2 tsp (1.5 g) Cinnamon

1. In a medium bowl, whisk together the dry ingredients for the dough - protein powder, coconut flour, whole wheat flour, baking powder, cinnamon, and salt

2. Add in the wet ingredients (almond extract, sugar free syrup, and yogurt), and mix until fully combined. You may need to use your hands

3. The dough should be slightly sticky. Refrigerate for about 30 minutes to make handling easier

4. Put the dough on a piece of parchment paper, and flatten with your fingers into an even rectangle. Spread the No Sugar Added Apple Spread filling on top

5. Roll the dough into 1 long cinnamon roll (left to right when in the position in the photo above), using a butter knife to help peel the dough off the parchment. Cut with a knife or dental floss into 4 pieces

6. Air fry the cinnamon rolls cut side down at 350F for about 8 minutes, or until lightly golden brown and slightly crispy

7. Meanwhile, prepare the glaze by mixing together the ingredients in a small bowl (milk, powdered peanut butter, oil, and cinnamon)

8. Dollop the glaze on top of the baked cinnamon rolls, and enjoy

https://www.poormanprotein.com/recipes/protein-cinnamon-rolls

Calories: 457
Protein: 43 g
Fat: 12 g
Carbs: 49 g
Fiber: 15 g

Description

These cinnamon rolls aren't your traditional empty calorie pastries. They have a good blend of protein, fats, carbs, and fiber, making them a nutritious breakfast choice, with a homemade No Sugar Added Apple Spread filling. The batch makes only 1 serving (a few smaller cinnamon rolls), but can be easily scaled up. For a different protein pastry breakfast, see my PB&J Protein PopTart.

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Time

Prep Time:

22 minutes

Rest Time:

30 minutes

Cook Time:

8 minutes

Total Time:

1 hour

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Cost

Total Cost:

Cost per Serving:

$1.74

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Ingredients

Serving(s)

Dough

1 scoop Whey protein powder, unflavored
3 tbsp Coconut flour
2 tbsp Whole wheat flour
1/2 tsp Baking powder
1/2 tsp Cinnamon
1 tbsp Sugar free syrup
1/4 cup Plain nonfat greek yogurt

Filling

2 tbsp No sugar added apple spread

Glaze

4 tsp Unsweetened vanilla almond milk
2 tbsp Powdered peanut butter
1 tsp Extra virgin olive oil
1/2 tsp Cinnamon

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Instructions

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Pictures: Shown

1. In a medium bowl, whisk together the dry ingredients for the dough - protein powder, coconut flour, whole wheat flour, baking powder, cinnamon, and salt
2. Add in the wet ingredients (almond extract, sugar free syrup, and yogurt), and mix until fully combined. You may need to use your hands
3. The dough should be slightly sticky. Refrigerate for about 30 minutes to make handling easier
4. Put the dough on a piece of parchment paper, and flatten with your fingers into an even rectangle. Spread the No Sugar Added Apple Spread filling on top

5. Roll the dough into 1 long cinnamon roll (left to right when in the position in the photo above), using a butter knife to help peel the dough off the parchment. Cut with a knife or dental floss into 4 pieces
6. Air fry the cinnamon rolls cut side down at 350F for about 8 minutes, or until lightly golden brown and slightly crispy
7. Meanwhile, prepare the glaze by mixing together the ingredients in a small bowl (milk, powdered peanut butter, oil, and cinnamon)
8. Dollop the glaze on top of the baked cinnamon rolls, and enjoy

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Notes

1. Date paste or unsweetened applesauce should also work as fillings
2. Either extra virgin olive oil or unrefined coconut oil will work as your oil for the glaze
3. Optionally add some liquid sweetener to the glaze

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Nutrition Facts

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Servings: 1

Calories: 457

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Total Fat: 12.2g (16 %)

Saturated Fat: 4.6g (23 %)

Polyunsaturated Fat: 1.6g

Monounsaturated Fat: 4.9g

Cholesterol: 80mg (27 %)

Sodium: 402mg (17 %)

Total Carbohydrate: 48.9g (18 %)

Fiber: 14.8g (53 %)

Net Carbs: 32.1g

Total Sugar: 18.9g

Sugar Alcohol: 2.0g

Protein: 42.8g (86 %)

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Vitamin B12: 1.16mcg (48 %)

Vitamin D: 0.2mcg (1 %)

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Calcium: 393mg (30 %)

Iron: 4.45mg (25 %)

Magnesium: 102mg (24 %)

Potassium: 594mg (13 %)

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Glycemic Index

:

42.5

Glycemic Load

:

21.5

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Nutrition Score

:

8.7

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