Protein Cinnamon Rolls with Greek Yogurt Gluten-Free
These Gluten-Free High Protein Cinnamon Rolls do not require any yeast or rising with Greek yogurt, almond flour, protein powder, coconut sugar, maple syrup, cinnamon, and coconut oil. With this easy homemade cinnamon bun recipe, you can enjoy healthier cinnamon rolls that satisfy your sweet tooth and are easy on blood sugar with clean, natural ingredients.
These Gluten-Free High Protein Cinnamon Rolls are a healthier and delicious alternative to traditional cinnamon rolls. With 11 grams of protein from Greek yogurt, almond flour, and protein powder, you can enjoy homemade cinnamon rolls that satisfy your sweet tooth and are easy on blood sugar.
These easy cinnamon rolls do not require any yeast or rising so you can enjoy a good cinnamon roll, as tasty as the real thing, in less than an hour. The warm smell of cinnamon from these cinnamon buns is the perfect breakfast for Christmas morning. I like to batch prep them at the beginning of the week, and then my family can warm one up for breakfast on busy mornings or as an afternoon snack. You will love how easy these protein rolls are to make, especially if this is your first time.
Why You’ll Love This Gluten-Free Cinnamon Roll Recipe
- Quick and Easy: No yeast or rising needed, so you can have freshly baked cinnamon rolls ready in under an hour.
- Perfect for Prep: Batch-make these cinnamon rolls at the start of the week for a convenient breakfast or snack anytime.
- Warm Cinnamon Flavor: Enjoy the comforting smell and taste of homemade cinnamon rolls, perfect for holiday mornings or special occasions.
- Family Favorite: These high-protein cinnamon rolls are a healthier twist that everyone will love, whether it’s breakfast or an afternoon treat.
Ingredients & Substitutions
Here is everything you need to make the best homemade cinnamon rolls recipe:
Plain Greek Yogurt: You will need to use greek yogurt because it is thicker than regular yogurt. I like to use plain full-fat greek yogurt.
Maple Syrup: This is a wonderful natural sweetener. Honey or agave syrup works well as a sweet alternative if you don’t have maple syrup on hand.
Coconut Oil: Swap it for melted butter or ghee if you’re not worried about keeping it dairy-free, or use avocado oil for a neutral flavor.
Vanilla Extract: You can use pure or imitation vanilla. You can replace it with almond extract for a slightly nuttier, sweeter flavor, though reduce the quantity to half since almond extract is stronger.
Apple Cider Vinegar: Lemon juice is a great substitute here and will still give the necessary acidity.
Almond Extract: You can omit this entirely or replace it with more vanilla extract if you’re not a fan of the almond flavor.
Almond Flour: Almond flour is higher in protein than other gluten-free flours. The dough will be too grainy if you only use almond flour.
Tapioca Flour: This is necessary to combine with the almond flour to get a soft yet firm cinnamon roll texture. You can also use a gluten-free flour blend 1-to-1 baking flour (without xanthan gum), or all-purpose flour (if you don’t need it to be gluten-free) if you don’t have tapioca flour on hand.
Protein Powder: Use collagen powder, plant-based protein powder, or vegan protein powder. I like to use this naturally sweetened vanilla protein powder made from vegetables, nuts and seeds.
Baking Powder & Baking Soda: These are necessary for the dough to rise.
Salt: If you’re watching your sodium intake, you can reduce the salt or use a low-sodium salt substitute.
Coconut Sugar: Brown sugar or date sugar will work as a swap for coconut sugar in the filling.
Coconut Oil (Filling): Swap this for melted butter or ghee for a richer flavor.
Cinnamon: There’s no real substitute for cinnamon in a cinnamon roll filling, but feel free to adjust the amount to taste.
How to Make My Gluten-Free High Protein Cinnamon Roll Recipe
Here are easy, detailed, step-by-step instructions for making my easy protein cinnamon buns recipe. The instructions are also repeated in the recipe card at the bottom of this blog post.
Step 1: Make the Cinnamon Roll Dough
Preheat the Oven: Preheat your oven to 350°F (175°C) and line a 8×8 baking pan with parchment paper.
In a large mixing bowl, combine the wet ingredients, including 3/4 cup of Greek yogurt, 3 tablespoons of maple syrup, 1 tablespoon of melted coconut oil, 2 teaspoons of vanilla extract, 1 tablespoon of apple cider vinegar, and 1/4 teaspoon of almond extract. Whisk until smooth.
Add the dry ingredients, including 1-3/4 cups almond flour, 2/3 cup tapioca flour, 1/2 cup protein powder, 1 tablespoon baking powder, 3/4 teaspoon baking soda, and 1/2 teaspoon salt. Mix until a soft dough forms. It will have a similar consistency to cookie dough and be slightly sticky. If the dough is too sticky, add a little more almond flour until it’s workable.
Step 2: Form the Cinnamon Rolls
Cut a large sheet of parchment paper and lightly spray it with non-stick. Fold it in half and open it back up. Place the dough on one half and roughly spread it out with your spatula to a large rectangle. Fold the parchment paper over the dough and gently roll it out with a rolling pin into an even rectangle (roughly 10×13″ and about 1/4 inch thick).
In a small bowl, mix 1/2 cup of coconut sugar, 1/3 cup of melted coconut oil, and 1 tablespoon of cinnamon. Spread the filling evenly over the dough.
Tear off one half of the parchment paper and carefully roll the dough into a log shape, using the parchment paper to help. Slice the log with a serrated knife or use dental floss into 9 equal rolls.
Step 3: Bake the Cinnamon Buns
Place the rolls into the prepared baking pan and bake for 22-24 minutes or until golden brown.
Step 4: Make the Glaze
While the rolls are baking, mix together 1/4 cup Greek yogurt and 2 tablespoons of maple syrup to create the glaze.
Once the rolls are done baking, let them cool slightly before drizzling the glaze on top. Serve warm and enjoy!
Helpful Recipe Notes
Texture Tips: If the dough feels too sticky, add more almond flour a tablespoon at a time until it’s easier to work with. Be careful not to overdo it, as too much flour can make the dough dry.
Rolling the Dough: Rolling the dough between two sheets of parchment paper helps prevent sticking without needing extra flour. If the dough is still difficult to manage, refrigerate it for 15-20 minutes to firm it up.
Protein Powder: The type of protein powder and flavor you use can affect the texture and taste of the rolls. Make sure to use an unflavored or vanilla-flavored protein powder to keep the flavors balanced.
Delicious Protein Cinnamon Bun Serving Suggestions
- Orange zest: Sprinkle some fresh orange zest over the glaze for a bright, citrusy twist.
- Raisins: Add a handful of raisins to the cinnamon-sugar filling for a pop of sweetness and texture.
- Blueberries: Fresh or frozen blueberries can be mixed into the dough or served on the side for a fruity touch.
- Cream cheese spread: Spread a creamy layer of classic cream cheese spread over the rolls for that traditional cinnamon roll flavor.
- Giant cinnamon bun: Make this recipe into one giant cinnamon bun by shaping the dough into one large roll before baking.
- Vegan cream cheese: For a dairy-free option, top your rolls with vegan cream cheese for a rich, tangy finish.
- Warm milk: Pair your cinnamon rolls with a glass of warm milk for a comforting, nostalgic breakfast.
- Traditional cinnamon roll: If you’re craving a more traditional cinnamon roll, swap out some of the protein ingredients and enjoy with a classic glaze.
- Protein shake: Complement the protein-packed rolls with a delicious protein shake for a satisfying, post-workout meal.
- Plant-based yogurt: For a lighter option, serve the rolls with a side of plant-based yogurt to balance the sweetness.
- Normal cinnamon rolls: Make a batch of these along with some normal cinnamon rolls for a fun variety at brunch.
- Fruit compote: Top the rolls with a warm fruit compote, such as mixed berries or apples, for an extra layer of flavor and moisture.
Here are Amazon links to my favorite naturally sweetened protein powders that are very affordably priced:
This post contains affiliate links. As an Amazon Associate, I earn from qualifying purchases at no extra cost to you.
Do you love high-protein breakfasts? Check out more of my easy and nutritious almond flour breakfast recipes:
Protein Cinnamon Rolls with Greek Yogurt Gluten-Free
Ingredients
- 3/4 cup greek yogurt
- 3 tablespoons maple syrup
- 1 tablespoon coconut oil
- 1 tablespoon apple cider vinegar
- 2 teaspoons vanilla extract
- 1/4 teaspoon almond extract
- 1-3/4 cups almond flour (200g)
- 2/3 cup tapioca flour (80g)
- 1/2 cup protein powder (56g)
- 1 tablespoon baking powder
- 3/4 teaspoon baking soda
- 1/2 teaspoon salt
Filling:
- 1/2 cup coconut sugar (95g)
- 1/4 cup coconut oil
- 1 tablespoon cinnamon
Glaze:
- 1/4 cup greek yogurt
- 2 tablespoons maple syrup
Instructions
- Preheat your oven to 350°F (175°C) and line a 8×8 baking pan with parchment paper.In a large mixing bowl, combine the wet ingredients, including 3/4 cup of Greek yogurt, 3 tablespoons of maple syrup, 1 tablespoon of melted coconut oil, 2 teaspoons of vanilla extract, 1 tablespoon of apple cider vinegar, and 1/4 teaspoon of almond extract. Whisk until smooth.Add the dry ingredients, including 1-3/4 cups almond flour, 1/2 cup tapioca flour, 1/2 cup protein powder, 1 tablespoon baking powder, 3/4 teaspoon baking soda, and 1/2 teaspoon salt. Mix until a soft dough forms. It will have a similar consistency to cookie dough and be slightly sticky. If the dough is too sticky, add a little more almond flour until it's workable.
- Cut a large sheet of parchment paper and lightly spray it with non-stick. Fold it in half and open it back up. Place the dough on one half and roughly spread it out with your spatula to a large rectangle. Fold the parchment paper over the dough and gently roll it out with a rolling pin into an even rectangle (roughly 10×13" and about 1/4 inch thick).
- In a small bowl, mix 1/2 cup of coconut sugar, 1/3 cup of melted coconut oil, and 1 tablespoon of cinnamon. Spread the filling evenly over the dough.Tear off one half of the parchment paper and carefully roll the dough into a log shape, using the parchment paper to help. Slice the log with a serrated knife or use dental floss into 9 equal rolls.
- Place the rolls into the prepared baking pan and bake for 22-24 minutes or until golden brown.
- While the rolls are baking, mix together 1/4 cup Greek yogurt and 2 tablespoons of maple syrup to create the glaze.Once the rolls are done baking, let them cool slightly before drizzling the glaze on top. Serve warm and enjoy!
Video
Hi, Nicole
I’m so excited to make these cinnamon rolls! Can I make them without protein powder?
Hi Dana, Yes, you can replace the 1/2 cup of protein powder by using a total of 2 cups (224g) of almond flour and 1 cup (128g) of tapioca flour. And add 1 more tablespoon of maple syrup. But you may need to adjust this slightly to get the same dough consistency I have in the video by adding a little more or less flour. Please let me know how they turn out 🙂
Thank you so much for these recipe modifications!! They were perfect! I did add another 1/4 cup of almond flour, but I don’t know that it was absolutely necessary. I had a non-gf friend over, and she loved them and even asked to take some home! These are a huge win!!
I made the yogurt drizzle, which was good, but also made a vanilla buttercream frosting for my friend, and that really made them taste like a traditional AP flour cinnamon roll! This is a definite keeper recipe!
I just came across your site a couple of weeks ago, and I was soooo excited! I have already made everything bagels and your chocolate sweet potato smoothie, and I have more on my To-Make list! Everything has been so delicious, and I have shared your site with several friends! It’s so wonderful to be able to finally enjoy ‘normal’ food and treats again! Thank you, thank you, Thank You, Nicole!!!❣️
Hi Dana!!! Thank you so much for sharing this with me 🙂 That is such a high compliment that your non-GF loved them, too! And I’m so glad you’ve enjoyed other recipes. Feel free to leave your review/comments on those, too 🙂
Let me just say, this is not the first time I’ve made one of Nicole’s delicious desserts. But this cinnamon roll recipe was FANTABULOUS!!!!!!
Easy to make with ingredients that don’t make your tummy hurt after eating. Thank you Nicole for sharing another delicious recipe with us. My family loves your food.
Tracy in Texas
Tracy, in Texas!!! I love you so much 🙂 Thank you so much for sharing this review. Knowing that you and your family can eat yummy food that is gentle on your tummies makes my heart so happy and my ‘why’ for this website!
These are so gooey and delicious 🤤 Just like a real cinnamon roll but better for you!
Thank you for the review, Kelly!
These are so addictive…I’ve made too many of them
Hi Bekah, I’m so glad you enjoy them! 🙂
WHY ARE THESE SO GOOD
Haha…because they’re made with love 🙂
These are really good and were easy to make. I don’t usually make cinnamon rolls becauce of all the sugar. But I can enjoy these because they don’t as much.
Hi, Eddie! I’m so glad you can make and enjoy these 🙂
These cinnamon rolls are soooo good and a healthier alternative to traditional rolls. I can’t wait for you to make them 🙂