Gluten-Free Protein Cinnamon Rolls (No Yeast)

5 from 6 votes

Nicole Bonilla

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These gluten-free protein cinnamon rolls are made with Greek yogurt and a no-yeast dough that bakes up soft and tender, not bready or dry. They’re easy to prep, freezer-friendly, and designed to stay moist without rising or proofing.

Cals: 311 | Protein: 11 | Sugar: 14 | Fat: 18 | Fiber: 3 | Diet: Gluten-Free
Protein cinnamon rolls with greek yogurt glaze.

These gluten-free protein cinnamon rolls are made with a no-yeast dough using Greek yogurt, almond flour, tapioca flour, and protein powder. They’re ready in less than an hour from start to finish and use baking powder and baking soda instead of yeast, so there’s no rising, proofing, or waiting involved.

What sets this recipe apart is how the dough is balanced. Greek yogurt adds moisture and softness, while the flours and protein powder are measured so the rolls bake up tender instead of dense or rubbery. The dough is meant to be slightly sticky, similar to cookie dough, which helps prevent that dry, biscuit-like texture that happens when you add too much almond flour trying to make it workable.

I honestly gave up cinnamon rolls years ago because of how gross I felt afterward. I love this recipe because it has tons of flavor, uses clean ingredients, and doesn’t sit like a brick in my stomach. And that Greek yogurt glaze on top? It’s tangy, slightly sweet, and cuts through the cinnamon perfectly.

Why These Gluten-Free Protein Cinnamon Rolls Work

  • No-yeast dough: Uses baking powder and baking soda for reliable lift without rising, proofing, or dense results.
  • Greek yogurt moisture: Keeps the rolls soft and tender while adding protein, instead of drying out like whey-heavy doughs.
  • Balanced protein + flours: Almond flour adds richness, tapioca flour adds structure, and the protein level stays high without turning rubbery.
  • Sticky dough by design: Extra moisture prevents biscuit-like texture and helps the rolls stay soft after baking and reheating.
Tray of protein cinnamon rolls fresh out of the oven.

Ingredients & Substitutions

Here is everything you need to make my homemade cinnamon rolls recipe:

These notes are based on what I’ve tested and what consistently gives the best texture and flavor.

  • Plain Greek Yogurt: I use full-fat because it keeps the rolls soft without extra sugar. The 2% version works too. Regular yogurt is too thin and will make the dough wet. Blended cottage cheese works as a swap but will be slightly denser.
  • Maple Syrup: My go-to for sweetening without heaviness. Honey or agave work, but maple has a cleaner flavor that doesn’t compete with the cinnamon.
  • Coconut Oil: I use refined so there’s no coconut taste. Swap for melted butter or ghee for richer rolls, or use avocado oil for neutral flavor.
  • Vanilla Extract: Pure is best, but imitation works. Replace half with almond extract for nuttier flavor, but go light because it’s strong.
  • Apple Cider Vinegar: Reacts with the baking soda to help the dough rise. Lemon juice works just as well.
  • Almond Extract: Adds extra depth but you can skip it. Just use an extra 1/4 teaspoon vanilla instead.
  • Almond Flour: The base that adds most of the protein. I use blanched because it’s finer. Don’t use only almond flour or the dough will be too grainy and crumbly.
  • Tapioca Flour: Gives the dough stretch so it holds together when you roll it. Without this, the rolls fall apart. Swap for gluten-free 1-to-1 flour without xanthan gum. All-purpose should work if you’re not gluten-free, but I haven’t tested it.
  • Protein Powder: I use this naturally sweetened vanilla protein powder made from peas, nuts, and seeds. Collagen powder works great too. Don’t use whey protein isolate because it dries the rolls out completely. If you don’t have protein powder, use an extra 1/2 cup almond flour plus 2 tablespoons tapioca flour. Less protein, but still tastes good.
  • Baking Powder & Baking Soda: Make the dough rise without yeast. You need both or the rolls will be flat.
  • Coconut Sugar: I love this in the filling because it has a caramel flavor that pairs perfectly with cinnamon. Brown sugar or date sugar work too. Monk fruit or allulose work but won’t be as gooey.
  • Coconut Oil (Filling): Creates a thick paste that sticks to the dough instead of running out. Swap for melted butter or ghee for richer flavor.
  • Cinnamon: There’s no real substitute for cinnamon in a cinnamon roll filling, but feel free to adjust the amount to taste.

Easily Adapt This Recipe for Any Diet

This recipe is easy to adjust without changing the texture or flavor when you stick to the swaps below.

  • Gluten-Free: This recipe is gluten-free as written. Just double-check that your protein powder and baking powder are certified gluten-free.
  • Dairy-Free: Use a thick dairy-free Greek-style yogurt like coconut or cashew. Regular coconut yogurt is too thin. For the glaze, use dairy-free yogurt or make a simple powdered sugar and water glaze.
  • Vegan: Use plant-based protein powder, thick dairy-free yogurt, and vegan butter in the filling. The rolls may be slightly softer but will still hold together once chilled.

💡 Tip: If you try a swap that works especially well, leave a comment so others can learn from it too.

Protein cinnamon rolls with greek yogurt glaze.

How to Make My Gluten-Free High Protein Cinnamon Rolls

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: Mix the Dough

Preheat your oven to 350°F (175°C) and line an 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.

Mixing the dough ingredients.
The dough should be similar to a cookie dough. Slightly sticky.

Step 2: Roll and Fill 

Cut a large sheet of parchment paper and lightly spray it with non-stick spray. 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.

Spreading the dough with a spatula.
Rolling the dough with a rolling pin.
Dumping the cinnamon mixture on the dough.
Spreading coconut sugar mixture over the dough.
Rolling up the dough with parchment paper.
Slicing the rolls with dental floss.

Step 3: Bake the Cinnamon Rolls

Place the rolls into the prepared baking pan and bake for 22-24 minutes or until golden brown around the edges.

Step 4: Make the Glaze and Serve

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!

Protein cinnamon rolls with greek yogurt glaze.

Expert Recipe Tips

  • Check the dough by feel: It should feel tacky like cookie dough but not stick to your hands. If it does, add almond flour one tablespoon at a time. Different Greek yogurt brands have different moisture levels.
  • Chill if too sticky: If the dough won’t roll, refrigerate it for 15-20 minutes to firm it up.
  • Use dental floss to cut: Dental floss cuts cleanly without squishing the rolls. Slide it under the log, cross the ends, and pull.
  • Don’t overbake: Pull them when they’re golden around the edges, not all over. They keep cooking in the pan and will dry out if you wait too long.
  • Wait before glazing: Let the rolls cool for 5-10 minutes or the glaze will melt and run off.
  • Store in the fridge: These have Greek yogurt, so keep them refrigerated. They stay soft for up to 5 days. Reheat for 10-15 seconds before eating.

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.
  • Vegan cream cheese: For a dairy-free option, top your rolls with vegan cream cheese for a rich, tangy finish.
  • Plant-based yogurt: For a lighter option, serve the rolls with a side of plant-based yogurt to balance the sweetness.
  • Fruit compote: Top the rolls with a warm fruit compote, such as mixed berries or apples, for an extra layer of flavor and moisture.

Frequently Asked Questions

I store these in the fridge in an airtight container for up to 5 days. They have Greek yogurt, so don’t leave them out longer than a few hours. For longer storage, freeze them individually in ziplock bags for up to 3 months. Thaw in the fridge overnight and reheat for 10-15 seconds.

This usually happens when there’s too much protein powder or not enough moisture in the dough. Protein powder absorbs liquid over time. If yours turned out hard, reheat with a damp paper towel on top for 15-20 seconds. The steam softens them right back up.

Yes, but the texture and protein content will change. Replace the 1/2 cup of protein powder with an additional 1/2 cup of almond flour and 2 tablespoons of tapioca flour. The rolls will be softer and taste more like regular cinnamon rolls, but they’ll only have about 5 grams of protein instead of 11.

I use vanilla plant-based protein powder made from peas, nuts, and seeds. This is my favorite organic protein powder that blends smoothly without leaving a chalky taste. Collagen powder also works really well. Don’t use whey protein isolate because it doesn’t absorb moisture the same way and will dry the rolls out completely.

Yes, these work really well for meal prep. I make a batch at the beginning of the week and keep them in the fridge so my family can grab one for breakfast or a snack. They stay soft for up to 5 days, which is longer than most protein cinnamon roll recipes I’ve tried.

Yes. Let them cool completely, then wrap each roll individually and store in a freezer bag for up to 3 months. Thaw in the fridge overnight or at room temperature for an hour, then reheat for 10-15 seconds. Don’t glaze before freezing because it gets watery. Make fresh glaze after reheating instead.

Here are more cinnamon roll-inspired recipes to try next:

More Protein Breakfast Recipes

Protein cinnamon rolls with greek yogurt glaze.

Gluten-Free Protein Cinnamon Rolls (No Yeast)

Gluten-Free
These gluten-free protein cinnamon rolls are made with Greek yogurt and a no-yeast dough that bakes up soft and tender, not bready or dry. They’re easy to prep, freezer-friendly, and designed to stay moist without rising or proofing.
5 from 6 votes
Print Recipe Pin Recipe
Servings 9
Prep Time 20 minutes
Cook Time 22 minutes
Total Time 42 minutes

Ingredients
  

Filling:

  • 1/2 cup coconut sugar (95g)
  • 1/4 cup coconut oil
  • 1 tablespoon cinnamon

Glaze:

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

Notes

Check the dough by feel: It should feel tacky like cookie dough but not stick to your hands. If it does, add almond flour one tablespoon at a time. Different Greek yogurt brands have different moisture levels.
Chill if too sticky: If the dough won’t roll, refrigerate it for 15-20 minutes to firm it up.
Use dental floss to cut: Dental floss cuts cleanly without squishing the rolls. Slide it under the log, cross the ends, and pull.
Don’t overbake: Pull them when they’re golden around the edges, not all over. They keep cooking in the pan and will dry out if you wait too long.
Wait before glazing: Let the rolls cool for 5-10 minutes or the glaze will melt and run off.
 
Store in the fridge: These have Greek yogurt, so keep them refrigerated. They stay soft for up to 5 days. Reheat for 10-15 seconds before eating.

Nutrition

Calories: 311kcalCarbohydrates: 30gProtein: 11gFat: 18gSaturated Fat: 7gPolyunsaturated Fat: 0.1gMonounsaturated Fat: 0.5gTrans Fat: 0.001gCholesterol: 1mgSodium: 448mgPotassium: 65mgFiber: 3gSugar: 14gVitamin A: 4IUVitamin C: 0.03mgCalcium: 172mgIron: 2mg
Keyword cinnamon rolls, greek yogurt, high protein, protein breakfast
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Important Disclaimer

This recipe is created by a home cook and not a medical professional. Our ingredient philosophy is reviewed by RDNs, but this specific post is not personalized medical advice. Please consult your healthcare provider for dietary concerns.

Learn more about our RDN review process here

Looking for more high-protein breakfast ideas?
Browse all of my high-protein breakfast recipes, including savory breakfasts, baked options, and make-ahead favorites.

Looking for more desserts made without refined sugar?
Browse all of my naturally sweetened dessert recipes, made with maple syrup, honey, fruit, and other simple sweeteners for treats that feel familiar and satisfying.

Looking for more easy bread recipes without yeast?
Browse all of my no-yeast bread alternatives , including rolls, flatbreads, quick breads, and simple doughs made with ingredients that are easier to work with and quicker to make.

Nicole Bonilla is the creator of Gentle Tummy, where she develops gluten-free, higher-protein recipes with simple ingredient swaps that support gentle digestion. Every recipe is tested in her own home kitchen and designed to make familiar comfort foods easier to prepare and enjoy.

19 Comments

  1. So excited to try these this weekend! Question for you- I do love the flavor that instant yeast gives to traditional cinnamon rolls. What do you think about adding some yeast into this recipe? Wondering if anyone have tried?
    Thanks so much!

    Reply

  2. Hi Nicole! This recipe sounds amazing! Is there an alternative to coconut oil? My family does not like even the slightest coconut taste and I’ve tried all the varieties of coconut oil to no avail.

    Reply

    1. Hi Stacy, yes, I include several substitutions for the coconut oil in the Ingredients & Substitutions section 🙂 You can 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.

      Reply

    1. 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 🙂

      Reply

      1. 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!!!❣️

        Reply

        1. 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 🙂

          Reply

  4. 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

    Reply

    1. 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!

      Reply

  8. 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.

    Reply

  9. These cinnamon rolls are soooo good and a healthier alternative to traditional rolls. I can’t wait for you to make them 🙂

    Reply
5 from 6 votes

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