Wake up to the aroma of homemade cinnamon rolls, now packed with a generous dose of protein in their soft dough and luscious frosting. This irresistible treat, filled with spiced sugary butter and baked until golden, is the perfect sweet start to your day with a mug of cozy coffee, or as a comforting dessert.

12 Protein Cinnamon Rolls in 9x13 pan

These freshly baked protein cinnamon rolls are perfect on a chilly morning, where they shine as the ultimate comforting holiday treat, although there’s nothing stopping you from making them all year round! Best of all, you can prepare the homemade dough – packed with vanilla protein powder – the night before, so they are ready to be baked and frosted for an effortless, protein-rich breakfast that far surpasses ordinary pastries!

a fork bite of a protein cinnamon roll

What are protein cinnamon rolls?

Protein cinnamon rolls are a satisfying twist on the classic pastry, featuring a soft, homemade dough and cream cheese frosting that are both boosted with vanilla protein powder. They are assembled by packing the rolled dough with a spiced brown sugar and butter filling, then baking until golden. This upgrade makes them a more nourishing option for a wholesome breakfast, a satisfying snack, or a decadent yet better-for-you dessert!

ingredients to make Protein Cinnamon Rolls

Ingredients needed to make protein cinnamon rolls?

  • Homemade dough: This homemade dough consists of pantry staples, but what really gives this sweet treat a boost of protein is the addition of vanilla protein powder! 
  • Filling: The cinnamon butter filling is a simple combination of softened butter, light brown sugar, cinnamon, and cardamom. 
  • Frosting: This irresistible homemade frosting combines softened cream cheese, powdered sugar, vanilla protein powder, and milk. 
making protein rolls dough

How do you make this protein cinnamon roll recipe? 

Make the dough:

  1. Prepare a 9×13 baking dish with cooking spray or butter and set aside.
  2. In a large bowl, whisk the flour, protein powder, sugar, and salt until combined.
  3. In a microwave-safe bowl, pour in the milk and add the butter. Microwave on high for 45 seconds, until the butter mostly melts and the mixture is warm to the touch – about 110°F, but not higher. Next, add the yeast and whisk until dissolved.
  4. Pour the milk and butter mixture over the flour mixture and add the egg. Using a wooden spoon, stir to combine, until the dough forms. It should turn shaggy and become difficult to stir with the spoon. 
  5. Turn the dough out onto a well-floured work surface and use floured hands to knead the dough for 3-4 minutes. Add more flour as needed. The dough will be soft and sticky, so use a little bit of extra flour to help form it into a ball. 
  6. Place the dough in a lightly greased bowl, cover, and let it rise for 15 minutes while prepping the filling. The dough will rise, puff up slightly, and will almost double in size.
adding cinnamon sugar to dough for rolls

Add the filling:

  1. Turn the risen dough out onto a generously floured work surface and use a rolling pin to roll the dough into a 9×14-inch rectangle.
  2. With a spatula, spread the softened butter over the dough, leaving a 1/2-inch border around the outside. Sprinkle with the spiced sugar and use your hands to spread it gently.
cutting cinnamon roll dough

Assemble and bake the rolls:

  1. Working from the long end, roll the dough into a log. Place your hands at each end of the log and give it a gentle pinch to compact the ends.
  2. With a sharp knife, gently slice the log into 10-12 even rolls. I like to use unflavored dental floss for this but be careful you don’t squash the edges.
  3. Place the cinnamon rolls in the prepared baking dish. Cover it with a towel and place in a warm area to rise for about 60-90 minutes, or until the rolls have doubled in size.
  4. Preheat the oven to 350°F and bake the assembled rolls for 25-30 minutes or until the tops are light golden brown.  
  5. Cool the rolls while you prepare the frosting. 
dough rising to bake rolls

Frost and serve:

  1. Place the frosting ingredients in a medium bowl and gently mix together until smooth. A hand mixer on LOW speed can be used. 
  2. Spread the frosting over the warm cinnamon rolls and serve.
unfrosted rolls

Serving

Enjoy these protein cinnamon rolls for a sweet breakfast with coffee, fall-inspired latte, or as part of a larger brunch spread. For dessert, transform them by serving warm with a scoop of vanilla ice cream.

making cream cheese frosting

Sandy’s tips and substitutions:

  • Storage: Store leftover protein cinnamon rolls in an airtight container at room temperature for up to 2 days or in the refrigerator for up to 5 days.
  • Freeze baked cinnamon rolls: Freeze unfrosted or frosted baked cinnamon rolls for up to 3 months. Thaw them overnight in the fridge and then reheat before serving. 
  • Freeze unbaked cinnamon rolls: Assemble and partially bake for 10 minutes at 375 degrees F. Cool completely, then cover and freeze for up to 3 months. Thaw them for 2-3 hours in the fridge and bake only for 15-18 minutes. Frost and serve! 
  • Make ahead: You can assemble the rolls with the filling, placing them in the greased baking dish with plastic wrap covering to store in the fridge overnight. When ready to continue the next day, allow the rolls to rise in a warm area of your kitchen for 1 hour and then bake to continue with the recipe. 
  • Milk temperature: The milk must be between 100-110°F to help activate the yeast, but any hotter and it can prevent the dough from rising. Use a thermometer for the most accurate results. If you don’t have a thermometer, the milk should feel very warm to the touch, but not scolding.
  • Frosting thickness: Mix in extra protein powder or powdered sugar to thicken the frosting, if needed. Likewise, you can make a thinner frosting by mixing in more milk. 
pan of Protein Cinnamon Rolls
  • Sift the powdered sugar: To ensure a lump-free frosting, sift the powdered sugar and protein powder into the bowl with the softened cream cheese and milk. 
  • Extracts: For added flavor in the frosting, consider adding in some vanilla or almond extract. 
  • Double the recipe: Double this protein cinnamon rolls recipe and bake in two baking dishes when catering to a crowd (making sure to rotate the dishes if they can’t both fit side-by-side on the middle rack).
  • The “dental floss” technique: I’ve found dental floss to be a fantastic way to cleanly “saw” (slice) the log of cinnamon roll dough into 10-12 uniform-sized rolls! In fact, I’ve used this interesting technique in other recipes too, like this Layered Cream Cheese Spread. Make sure to use unflavored dental floss!
  • Type of protein powder: I use Be Well by Kelly Vanilla Protein Powder in this protein cinnamon roll recipe. Be mindful of using whey protein as it tends to dry out the dough slightly, although it’s still an option. Whatever you settle on, make sure it’s sweetened, especially for the frosting. The protein powder I use has monk fruit as a sweetener. 
  • Reduced preparation time: To reduce the recipe time, preheat the oven to the lowest temperature, then switch it off and add the assembled cinnamon rolls until they are done rising. 
a cinnamon roll on a plate

Variations:

  • Gluten-free: Use a gluten-free flour to make the dough when catering to allergies. 
  • Toppings: Consider sprinkling chopped candied walnuts or pecans over the fresh frosting for extra flavor and a crunchy contrast. Feel free to replace the vanilla protein frosting with a caramel glaze or melted chocolate (white or milk chocolate).
  • Apple pie protein cinnamon rolls: Spoon some apple pie filling over the cinnamon sugar butter when assembling these protein powder cinnamon rolls for a fruity version. Just make sure that you don’t add too much or most of the filling will spill out and make a mess. Raisins are another easy and delicious filling idea, pairing perfectly with the spiced butter. 
  • Store-bought dough: To save time and effort, make these protein powder cinnamon rolls with store-bought refrigerated crescent roll dough. 
frosting on a cinnamon roll

If you love cinnamon roll-inspired recipes with a fun and delicious twist, make sure to also try Cinnamon Roll Apple Piesor Cinnamon Cruffins. 

More high-protein recipes you may want to try:

12 Protein Cinnamon Rolls in 9x13 pan
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Protein Cinnamon Rolls

Sandy Coughlin
Indulge in warm, gooey protein cinnamon rolls with a cream cheese frosting. This easy recipe adds vanilla protein powder to the homemade dough and frosting for a delicious, high-protein breakfast or snack that feels like a treat.
Prep Time: 1 hour 30 minutes
Cook Time: 25 minutes
Total Time: 1 hour 55 minutes
Yield: 12
Print Recipe Pin Recipe

Ingredients
 

Cinnamon Rolls

Filling

Frosting

Equipment

Instructions
 

  • Prepare a 9×13 baking dish with cooking spray or butter and set aside.
  • In a large bowl, whisk the flour, protein powder, sugar, and salt until combined.
  • In a microwave-safe bowl, pour the milk and add the butter. Microwave on high for 45 seconds, until the butter mostly melts and the mixture it’s warm to the touch and is about 110°F, but not higher. Next, add the yeast and whisk until dissolved.
  • Pour the milk and butter mixture over the flour mixture and add the one egg. Using a wooden spoon, stir to combine, until the dough forms. It should turn shaggy and become difficult to stir with the spoon. Turn the dough out onto a well-floured work surface and use floured hands to knead the dough for 3-4 minutes. Add more flour as needed. The dough will be soft and sticky, so the little bit of extra flour helps form it into a ball. Place the dough in a lightly greased bowl, cover, and rise for 15 minutes while prepping the filling ingredients. The dough will rise, puff up slightly, and will almost double in size (but not quite).
  • Turn the risen dough out onto a generously floured work surface and use a rolling pin to roll the dough into a 9×14-inch rectangle.
  • With a spatula, spread the softened butter over the dough, leaving a ½-inch border around the outside. Sprinkle with the brown sugar, cinnamon, and cardamom mixture. Use your hands to spread it gently.
  • Working from the long end, roll the dough into a log. Place your hands at each end of the log and give it a gentle pinch to compact the ends.
  • With a sharp knife, gently saw (slice) the log into 10-12 even rolls. TIP: use unflavored dental floss for best results. Be careful not to squash the edges.
  • Place the cinnamon rolls in the prepared 9×13-inch baking dish. Cover with a towel and place in a warm place to rise, for 60-90 minutes, or until the rolls are doubled in size.
    TIP: preheat your oven to the lowest temperature, turn it off, then place the dough in the oven to rise. Remove from the oven when done rising.
  • Preheat the oven to 350°F. Bake for 25-30 minutes or until the tops are light golden brown (temp between 190-200°F).  
    TIP: Always take a peek so the rolls don't over bake – every oven is different. Let the rolls cool while you prepare the frosting.

Make the frosting

  • Place the cream cheese, protein powder, milk and powdered sugar in a medium bowl and gently mix together until smooth. You can use a hand mixer, but on LOW speed.
  • Spread the frosting over the warm cinnamon rolls and serve.

Notes

Sandy’s tips!

  • Store: Store leftover protein cinnamon rolls in an airtight container at room temperature for up to 2 days or in the refrigerator for up to 5 days.
  • Freeze them baked: Freeze unfrosted or frosted baked cinnamon rolls for up to 3 months. Thaw them overnight in the fridge and then reheat before serving. 
  • Freeze them UNBAKED: Assemble and partially bake for 10 minutes at 375 degrees F. Cool completely, then cover and freeze for up to 3 months. Thaw them for 2-3 hours in the fridge and bake only for 15-18 minutes. Frost and serve! 
  • Make ahead: You can assemble the rolls with the filling, placing them in the greased baking dish with plastic wrap covering to store in the fridge overnight. When ready to continue the next day, allow the rolls to rise in a warm area of your kitchen for 1 hour and then bake to continue with the recipe. 
  • Milk temp: The milk must be between 100-110°F to help activate the yeast, but any hotter and it can prevent the dough from rising. Use a thermometer for the most accurate results. If you don’t have a thermometer, the milk should feel very warm to the touch, but not scolding.
  • Frosting: Mix in extra protein powder or powdered sugar to thicken the frosting, if needed. Likewise, you can make a thinner frosting by mixing in more milk. 
Cuisine: American
Course: Dessert
Calories: 362kcal, Carbohydrates: 39g, Protein: 14g, Fat: 19g, Saturated Fat: 10g, Polyunsaturated Fat: 2g, Monounsaturated Fat: 5g, Trans Fat: 0.3g, Cholesterol: 81mg, Sodium: 302mg, Potassium: 207mg, Fiber: 3g, Sugar: 15g, Vitamin A: 570IU, Vitamin C: 0.1mg, Calcium: 133mg, Iron: 2mg
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Protein Cinnamon Rolls