A cinnamon roll should be soft all the way through, sticky with cinnamon, and warm enough that the glaze melts into every swirl. These are all of that — with one quiet upgrade: the dough is built on Greek yogurt and a scoop of protein powder, and the glaze is protein-based too, so a roll with your morning coffee actually keeps you full until lunch.
There is no yeast and no long rise here, which means cinnamon rolls move from a weekend project to a realistic Saturday morning. The dough comes together in the food processor, rolls out without a fight, and bakes into spirals that pull apart the way they should. Nobody at our table guessed the protein part until we told them, and by then the pan was empty.
Why the yogurt dough works
Greek yogurt does three jobs in this dough: its acidity activates the baking powder for lift, its moisture keeps the rolls tender without much butter, and its protein forms the structure yeast would normally provide. The result is a dough that behaves like a soft biscuit dough — quick to mix, forgiving to roll, and best eaten the day it is baked.
Cutting clean spirals
A sharp knife squashes cinnamon rolls and squeezes the filling out. The baker's trick is unflavored dental floss or a length of sewing thread: slide it under the log, cross the ends over the top and pull. Every slice comes out round and clean, with the swirl intact. Chill the rolled log for ten minutes first and the cuts get even neater.
Ingredients
- 1 cup plain nonfat Greek yogurt (245 g), plus more if needed
- 1 large egg
- 1 teaspoon vanilla extract (5 ml)
- 1 3/4 cups all-purpose flour (220 g), plus more for rolling
- 1/4 cup vanilla protein powder (30 g)
- 1/4 cup coconut flour (28 g)
- 1 tablespoon baking powder (14 g)
- 1/4 cup granulated sweetener or sugar (50 g)
- 1/2 teaspoon fine salt (3 g)
- 2 tablespoons unsalted butter, softened (28 g)
- 3 tablespoons brown sugar or brown-sugar substitute (36 g)
- 1 1/2 tablespoons ground cinnamon (12 g)
- For the glaze: 1/2 cup Greek yogurt (120 g), 1 tablespoon protein powder (8 g), 1 tablespoon powdered sweetener, 1/2 teaspoon vanilla, 1 to 2 teaspoons milk
Amounts are for the yield below. US customary measures first, grams in brackets for scale users.
Step-by-step instructions
- Heat the oven and prep the pan. Preheat the oven to 350°F (175°C). Line an 8-inch (20 cm) round baking dish with parchment, or grease it well.
- Make the dough. Blend the Greek yogurt, egg and vanilla until smooth. In a large bowl whisk the flour, protein powder, coconut flour, baking powder, sweetener and salt, then stir in the yogurt mixture until a soft dough forms. Rest for 2 to 3 minutes so the coconut flour hydrates.
- Roll it out. On a floured surface or between two sheets of parchment, roll the dough into a rectangle about 10 by 12 inches (25 by 30 cm), keeping the thickness even.
- Fill and roll. Stir the softened butter, brown sugar and cinnamon into a paste and spread it over the dough, leaving a 1/2-inch border. Roll up tightly from a long side into a log.
- Slice and arrange. Cut the log into 8 equal rolls using dental floss or a very sharp knife, and arrange cut-side up in the prepared dish with a little space between them.
- Bake. Bake for 20 to 24 minutes, until the edges are lightly golden and the centers look set and soft. Do not overbake — protein-enriched doughs dry out faster than yeasted ones.
- Glaze and serve. Whisk the glaze ingredients to a thick, pourable consistency and spoon over the warm rolls. Serve warm; the glaze sets into the swirls as they cool.
Nutrition estimate
| Nutrient | Per serving |
|---|---|
| Calories | 285 kcal |
| Protein | 14 g |
| Carbohydrates | 38 g |
| Fat | 9 g |
| Saturated fat | 4 g |
| Sodium | 330 mg |
| Fiber | 3 g |
| Sugar | 11 g |
Nutrition figures are estimates calculated from standard ingredient data for the yield stated. Your actual values will vary with brands, substitutions and portion sizes — treat them as a guide, not a guarantee.
Storage & reheating
Best the day they are baked. Leftovers keep 2 days in an airtight container in the fridge; warm for 15 to 20 seconds in the microwave to restore the softness. Unglazed rolls freeze for up to 2 months — thaw, warm and glaze fresh. We do not recommend freezing them glazed.
Protein Cinnamon Rolls
Soft, gooey cinnamon rolls with a protein-boosted dough and glaze. Weekend baking, upgraded.
Ingredients
Tick ingredients off as you prep — it is the easiest way to never miss one mid-recipe.
Instructions
- Heat the oven and prep the pan. Preheat the oven to 350°F (175°C). Line an 8-inch (20 cm) round baking dish with parchment, or grease it well.
- Make the dough. Blend the Greek yogurt, egg and vanilla until smooth. In a large bowl whisk the flour, protein powder, coconut flour, baking powder, sweetener and salt, then stir in the yogurt mixture until a soft dough forms. Rest for 2 to 3 minutes so the coconut flour hydrates.
- Roll it out. On a floured surface or between two sheets of parchment, roll the dough into a rectangle about 10 by 12 inches (25 by 30 cm), keeping the thickness even.
- Fill and roll. Stir the softened butter, brown sugar and cinnamon into a paste and spread it over the dough, leaving a 1/2-inch border. Roll up tightly from a long side into a log.
- Slice and arrange. Cut the log into 8 equal rolls using dental floss or a very sharp knife, and arrange cut-side up in the prepared dish with a little space between them.
- Bake. Bake for 20 to 24 minutes, until the edges are lightly golden and the centers look set and soft. Do not overbake — protein-enriched doughs dry out faster than yeasted ones.
- Glaze and serve. Whisk the glaze ingredients to a thick, pourable consistency and spoon over the warm rolls. Serve warm; the glaze sets into the swirls as they cool.
Tested in the FryDaily kitchen, October 2026. Printing? This card is designed to print cleanly on its own.
