Pumpkin Protein Cinnamon Rolls – Gluten & Sugar Free, No Yeast

Beautiful Pumpkin Protein Cinnamon Rolls with a Cream Cheese Icing for a great high protein breakfast! These pumpkin protein powder cinnamon rolls are gluten free, sugar free and need no yeast either!

Jump to Recipe

I actually made an emergency grocery run at 8pm for these pumpkin pie protein cinnamon rolls because I needed another ⅓ cup of Yogurt!

Then baked these at about 10pm and oh what a hard time it was resisting the smells.

All that pumpkin spice and cinnamon smells in the kitchen..

Ingredients for Pumpkin Protein Cinnamon Rolls

This healthy pumpkin protein cinnamon rolls recipe has no yeast, just a few simple ingredients, and is perfect for a breakfast, post workout or even quick snack.

For the Protein Cinnamon Roll Dough

• Gluten Free (All Purpose) Baking Flour – or a regular all purpose flour
• Unflavored Whey-Caesin Protein Powder to replace some of the flour and make a low calorie high protein cinnamon roll.
  I recommend the Multi-purpose mix protein powder from Quest Nutrition.
• Vanilla Whey-Caesin Protein Powder to sweeten the cinnamon roll dough without the sugar; I used Whey-Caesin Quest Nutrition.
• Pumpkin Puree: Make sure it’s just the plain puree and not pumpkin pie filling.
• Non-fat Greek Yogurt
• Pumpkin Pie Spice (or a homemade version; there’s plenty recipes online)
• Baking Powder; No yeast here

The filling for Low Calorie Cinnamon Rolls

• Cinnamon
• 1:1 Zero Calorie Sugar Substitute – I use Lakanto, to keep this pumpkin cinnamon roll recipe sugar free;  (code HAYLSKITCHEN for a discount here too)
• Some more Butter

And the Protein Powder Cream Cheese Icing

• Reduced Fat Cream Cheese, which might also be called Neufchâtel, for a low fat and low calorie recipe
• Vanilla Protein Powder. I used ProteinWorld Slender Blend but ProteinWorld Whey is a great options too. Code HAYLSKITCHEN gets you a discount on both.
• Almond Milk or your milk of choice
  

Tips for Protein Powder Pumpkin Sweet Rolls

This really is an easy one, but here’s some pointers for the perfect protein powder pumpkin sweet rolls recipe:

• Use cold yogurt so that the dough does not get too sticky and hard to roll.

• Don’t over-mix the dough or it will get too warm and soft.
  Also, the protein powder can make the pumpkin cinnamon rolls tough.

• Chill the dough for about 30 minutes so its easier to roll.

• Flour the work surface and rolling pin to prevent dough from sticking

• Don’t let dough sit out for too long; Work quickly with adding the filling, rolling and baking. You don’t want the dough to get too warm. 

• Spread softened butter on dough so it actually spreads smoothly.

• Roll up the dough tight enough for it to hold, but not so tight that it does not have room to expand.

How to Store Protein Pumpkin Rolls

These homemade protein pumpkin rolls are perfect for a make ahead breakfast, snack or dessert for the week; and are freezer friendly too!

Store pumpkin breakfast rolls (without frosting) on the counter for 2-3 days.

With frosting, store homemade pumpkin cinnamon rolls in an airtight container in the refrigerator for up to a week.

To freeze the protein pumpkin sweet rolls, place 2-3 in a set in freezer-safe airtight container or zipper bag and freeze up to 6 months.

Thaw it in the microwave for about 4 minutes or outside at room-temperate and then reheat in the microwave for the same 30 seconds or oven for 6 minutes.

Alternatives for Healthy Pumpkin Cinnamon Rolls Recipe

I recommend making this healthy, high protein low calorie pumpkin cinnamon roll recipe using the ingredients and products listed – especially the protein powder since it gives the best results.

If you need other options for the flours and such, here’s some alternatives for healthy berry breakfast rolls:

• 1:1 Gluten Free Baking Flour: All purpose flour or Whole Wheat Pastry Flour in the same amount by weight not cups
• Unflavored Protein Powder: More flour (by cups); Also use a bit less yogurt.
• Greek Yogurt: Coconut Yogurt (this might take longer cook)
• 1:1 Zero Calorie Sugar Replacement: Regular confectioners sugar (this won’t be sugar free though, and also higher in calories)

For Vegan Protein Pumpkin Swirl Rolls Recipe

To make this a Vegan protein pumpkin rolls recipe, use some of the alternate ingredients mentioned above.

I haven’t tried this out myself, so I’m not sure how this would turn out.

• Replace unflavored whey-caesin protein powder with more flour
• Use Vegan vanilla protein powder;
  ProteinWorld has a Vegan protein blend that you could try (code HAYLSKITCHEN for a discount here).
• Coconut Yogurt in place of Greek yogurt
• Vegan butter in place of regular

More Protein Cinnamon Roll Recipes to Try

• Peanut Butter Protein Cinnamon Rolls
• Berry Protein Sweet Rolls
• Mini Protein Chocolate Cinnamon Rolls
• Single Serve Protein Cinnamon Roll
• Healthy Protein Cinnamon Rolls – Scary Good!
• Cinnamon Roll Baked Oatmeal For One

More Pumpkin Protein Powder Recipes:

• Chocolate Lava Pumpkin Protein Cookie for One
• White Chocolate Pumpkin Protein Blondies
• Baked Pumpkin Chai Protein Donuts (Sugar Free)
• Fat Free Protein Pumpkin Bread (Whole Wheat)
• Soft Pumpkin Cookies with Protein Icing(Diet-friendly)