If you love cinnamon rolls but don’t always love the long ingredient list, rising time, and extra calories that come with traditional recipes, you’re going to LOVE these Protein Pecan-Cinnamon Rolls! They’re soft, sweet, packed with cinnamon-pecan goodness, and topped with a creamy protein cream cheese frosting. The best part? There’s no yeast and no waiting around for dough to rise. Just mix, roll, fill, slice, and bake!
Made with cottage cheese and vanilla protein powder, these homemade cinnamon rolls deliver a little extra protein while keeping the calories and fat lower than many traditional cinnamon roll recipes. At just 218 calories and 11 grams of protein per roll, they’re a delicious way to satisfy your sweet tooth without sacrificing the good stuff.
Why You’ll Love These Protein Cinnamon Rolls
- No-rise dough: No yeast, proofing, or waiting. These rolls come together quickly!
- A protein boost: Cottage cheese and protein powder add extra protein to every serving.
- A lighter twist: Less fat and fewer calories than many traditional cinnamon rolls, without skimping on flavor.
- Cinnamon-pecan filling: A sweet, buttery, cinnamon-spiced filling with just the right amount of crunch.piCreamy protein frosting: Don’t even think about skipping the frosting! This tangy, lightly sweetened cream cheese topping is the perfect finishing touch.
They’re perfect for holiday brunches, weekend breakfasts, or anytime a cinnamon roll craving strikes.
A Little More About the Protein Powder
One of my favorite ways to add more protein to homemade treats is with Nourify Plus Protein Powder from Previnex. I use it in everything from breakfast recipes to protein-packed desserts because it’s an easy way to boost the nutrition of recipes without giving up the flavors and textures I love.
For these cinnamon rolls, vanilla Nourify Plus adds a delicious flavor that works beautifully in both the dough and the cream cheese frosting. Want to give it a try? Use my discount code THEFITFORK to save 15% on your Previnex order!
Tips for Making the Best Protein Cinnamon Rolls
- Blend your cottage cheese: For a smooth dough, blend cottage cheese until creamy before measuring. Also, avoid using fat-free cottage cheese . . . it is too watery. Instead, I prefer 2% . . .and full-fat offers even more decadence.
- Don’t overwork the dough: Knead just until it comes together. Add a little extra flour if needed to make it easier to handle. If it seems too sticky, dust on and work in a little more flour.
- Don’t skip the butter drizzle: It helps give the tops of the rolls a lovely golden finish.
- Frost just before serving: Let the rolls cool slightly, then spread on that delicious protein cream cheese frosting.
- Dough
- 1 cup all-purpose flour or gluten-free baking blend
- ⅓ cup vanilla protein powder
- 1¼ cups blended 2% cottage cheese
- 1½ teaspoons baking powder
- 1 tablespoon melted butter
- Filling
- ⅓ cup coconut sugar or brown sugar
- ¼ cup chopped pecans
- 1½ tablespoons vanilla protein powder
- 1½ tablespoons ground cinnamon
- Protein Cream Cheese Frosting
- 2 oz. softened Neufchâtel or cream cheese
- ¼ cup Greek yogurt or blended cottage cheese
- ⅓ cup vanilla protein powder
- 1 tablespoon maple syrup
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Preheat oven to 350°F. Grease a 9-inch skillet or baking dish.
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Make dough: Combine flour, protein powder, cottage cheese, and baking powder. Knead into a ball, adding a little flour if too sticky.
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Roll out: On a floured surface, roll dough into an approximately ⅓-inch-thick rectangle.
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Make filling: Combine sugar, pecans, protein powder, and cinnamon. Sprinkle evenly over dough and lightly press in.
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Shape: Roll dough lengthwise into a log. Cut crosswise into 8 rolls and arrange swirl-side up in prepared pan. Drizzle with melted butter.
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Bake: Bake for 30 minutes, or until golden brown.
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Make frosting: Whisk softened cheese, yogurt, and maple syrup until smooth. Stir in protein powder.
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Serve: Frost just before serving. Garnish with cinnamon and/or chopped pecans, if desired.
