Single Serve Protein Cinnamon Roll
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This single serve protein cinnamon roll is a high-protein treat you can whip up in 7 minutes! With a tender, warm dough infused with vanilla protein powder, a gooey cinnamon sugar filling, and a drizzle of sweet glaze, it’s a perfect way to satisfy your cravings without overindulging.
Love protein snacks? Try these mint chocolate protein balls next.
You won’t believe how good this single serve cinnamon roll recipe is—seriously, you won’t even miss those sugary store-bought ones! I stumbled on this idea while trying to create a healthy cinnamon roll recipe that still felt indulgent, and wow, it’s a game-changer.
Imagine all the sweet, cozy, spiced goodness of a classic traditional cinnamon roll, but with a protein-packed twist that keeps you full and satisfied.
Dessert vibes with a nourishing boost? Yes, please! It’s the sweet treats that does it all!
Why You’ll Love This Recipe
Recipe Ingredients
You’ll need the following ingredients to make these low calorie cinnamon rolls:
Ingredient Notes
Flour: All-purpose flour is ideal for a soft, tender dough. I have tested this with 1 to 1 gluten free powder and it turned out a bit chalky, unfortunately.
Vanilla Protein Powder: Whey concentrate blends seamlessly into the dough. If you’re using plant-based protein powder, it may absorb more liquid, so add a splash of extra milk to maintain a smooth dough consistency.
Butter – You can replace with light butter to bring the fat down.
Milk: I used 2% but non-dairy options like oat, almond, or soy milk, both work well for the dough and glaze.
Sweeteners: I used zero calorie sweeteners in this recipe you could also use real sugar – just be aware it will add quite a bit of sugar/calories. 😄
Recipe Variations
Stir a teaspoon of cocoa powder into the filling for a rich, chocolatey upgrade that pairs perfectly with the cinnamon.
Skip the glaze and drizzle melted almond or peanut butter over the rolls for a creamy, nutty finish that adds depth and richness.
How to Make Protein Cinnamon Roll Recipe: Step by Step
Here are quick visual instructions. Be sure to check out the full instructions with exact ingredients in the printable recipe card below.
Step 1: Combine all your dry ingredients, flour, protein powder, baking soda, Swerve granular, salt, in a large bowl, then add the melted butter and milk. Mix in with your hands until a slightly crumbly dough forms.
Step 2: Lightly flour a surface and roll the dough using rolling pin into a 6 x 9-inch rectangle baking dish.
Step 3: Combine filling ingredients, melted butter, Swerve brown, and cinnamon, in a small mixing bowl, then spread evenly over the rolled-out dough.
Step 4: Cut the dough into 3 strips, then roll them up to form the cinnamon roll, starting with the center section and then the outer two pieces.
Step 5: Grease a 6 oz ramekin or mug and place the cinnamon roll in the center of the dish.
Step 6: Before cooking the cinnamon roll, prepare the glaze by combining the Swerve Confectioners, milk, and vanilla into a small bowl and mixing.
Step 7: Cook the cinnamon roll in the microwave for 90 seconds. Cook for an additional 10 seconds if it seems undercooked, or until golden brown, but be careful not to overcook it!
Step 8: Carefully remove from the microwave (it will be hot!) and drizzle the glaze on top. Enjoy immediately!
Recipe Tips and Tricks
Enjoy this good cinnamon roll immediately for a softer texture, as it hardens if left too long.
I tested this with 1 to 1 gluten-free powder, and unfortunately, it turned out a bit chalky.
Oat milk is an excellent dairy-free substitution that works beautifully in this recipe.
If baking in an oven, cook at 350°F for about 20 minutes, although it won’t puff up as much as in the microwave.
I used whey protein powder for this recipe. If you use a plant-based protein, you may need more milk. Try an extra teaspoon at a time; you don’t want the dough too wet.
Frequently Asked Questions
Yes, but adjust the milk if using plant-based powders to avoid a dry dough. Add a teaspoon at a time.
This perfect sweet treat recipe is best enjoyed fresh, as the texture changes if stored for later.
For best results, enjoy these cinnamon roll recipes fresh. If storing, refrigerate in an airtight container for up to 1 day. Reheat in the microwave for 10–15 seconds before serving; note that the texture may change.
More Protein-packed Recipes
I hope you love this protein cinnamon roll mug cake. Please consider leaving a star 🌟🌟🌟🌟🌟 rating in the recipe card below. Thank you so much!
Single Serve Protein Cinnamon Roll
Ingredients
Cinnamon Roll Ingredients:
- 5 tablespoons flour
- 4 tablespoons vanilla protein powder
- 1/2 teaspoon baking soda
- 1 tablespoon granulated Swerve
- pinch of salt
- 1 tablespoon butter melted
- 2 tablespoons milk
Filling Ingredients:
- 1 tablespoon butter melted
- 1 tablespoon Swerve Brown
- 1/2 teaspoon cinnamon
Glaze Ingredients:
- 1/4 cup Swerve Confectioners
- 1/2 tablespoon milk
- 1/4 tablespoon vanilla
Instructions
- Combine all the dry cinnamon roll ingredients (flour, protein powder, baking soda, Swerve granulated, and salt) in a medium-sized bowl. Add the melted butter and milk, then mix with your hands until a slightly crumbly dough forms.
- Lightly flour a surface and roll out the dough into a 6 x 9-inch rectangle.
- Combine the filling ingredients (melted butter, Swerve brown, and cinnamon) in a small bowl, then spread evenly over the rolled-out dough.
- Cut the dough into 3 strips and roll them up to form the cinnamon roll, starting with the center strip, followed by the outer two pieces.
- Grease a 6-oz ramekin or mug and place the cinnamon roll in the center.
- Before cooking the cinnamon roll, prepare the glaze by combining the Swerve Confectioners, milk, and vanilla in a small bowl, mixing until smooth.
- Cook the cinnamon roll in the microwave for 90 seconds. If it seems undercooked, cook for an additional 10 seconds, but be careful not to overcook.
- Carefully remove from the microwave (it will be hot!) and drizzle the glaze on top. Enjoy immediately!
Notes
- Enjoy this good cinnamon roll immediately for a softer texture, as it hardens if left too long.
- I tested this with 1 to 1 gluten-free powder, and unfortunately, it turned out a bit chalky.
- Oat milk is an excellent dairy-free substitution that works beautifully in this recipe.
- If baking in an oven, cook at 350°F for about 20 minutes, although it won’t puff up as much as in the microwave.
- I used whey protein powder for this recipe. If you use a plant-based protein, you may need more milk. Try an extra teaspoon at a time; you don’t want the dough too wet.
Nutrition
The nutritional details for recipes are estimated using MyFitnessPal and can vary with different products, measurement accuracy, and source reliability. We aim to provide accurate information but cannot guarantee the precise accuracy of the nutritional data