Healthy Cinnamon Rolls

Healthy Low Carb and Gluten Free Cinnamon Rolls - Healthy Dessert Recipes at Desserts with Benefits

MAGIC — that’s what these Low Carb and Gluten Free Cinnamon Rolls are!  These pillowy treats are sweet, buttery and tender, you’d never know they’re all natural, refined sugar free, reduced fat, high fiber and high protein!

Healthy Low Carb and Gluten Free Cinnamon Rolls - Healthy Dessert Recipes at Desserts with Benefits

^^  Yes, I can see how strange the frosting looks.

My dad said it looked like I drizzled glue all over the place….  Well whateverrrr!!  I didn’t really notice its ugliness because I was focused on the deliciousness.

Healthy Low Carb and Gluten Free Cinnamon Rolls - Healthy Dessert Recipes at Desserts with Benefits

^^  See how soft it is?

It’s seriously like a pillow.  A moist and buttery cinnamon-sugar pillow.

And that equals heaven.

Healthy Low Carb and Gluten Free Cinnamon Rolls

Prep Time: 3 hours

Cook Time: 30 minutes

Yield: 8 cinnamon rolls

Calories per serving: 270 (vs. 880 calories in Cinnabon)

Healthy Low Carb and Gluten Free Cinnamon Rolls


    Gluten Free Cinnamon Rolls:
  • 1 cup Unsweetened Vanilla Almond Milk (or "milk" of choice)
  • 187g (3/4 cup) Unsweetened Applesauce
  • 4 Large Egg Whites (preferably organic/cage-free)
  • 2 tsp Vanilla Extract
  • 2 tsp Butter Extract
  • 2 tsp Stevia Extract
  • 1 packet Active Dry Yeast (8g)
  • 224g (2 cups) Organic Soy Flour**
  • 3 tbs Homemade Metamucil
  • 2 tsp Double-Acting Baking Powder
  • 1/4 tsp Salt
  • 70g (1/2 cup + 2 tbs) Coconut Flour
  • Cinnamon Sugar Filling:
  • 3 tbs Coconut Oil, melted
  • 1 tsp Butter Extract
  • 96g (1/2 cup) Granulated Erythritol (DO NOT SKIMP! I totally could've used 2/3 cup)
  • 2-3 tbs Cinnamon (I used 2 but wish I used 3)
  • Frosting:
  • 11.5oz Plain, Nonfat Greek Yogurt
  • 2+1/2 tsp Stevia Extract
  • 2 tsp Butter Extract
  • 1 tsp Vanilla Paste (I used homemade!)


    For the Cinnamon Rolls:
  1. In a medium-sized bowl, add the almond milk, applesauce, egg whites and extracts. Whisk in the yeast.
  2. In a large bowl, whisk together the soy flour, metamucil, baking powder and salt.
  3. Pour the wet over the dry and fold together. Form into a ball and cover with plastic wrap.
  4. Place the bowl in a warm area for 1 hour (I used a warming drawer set to 90 degrees Fahrenheit).
  5. Add 1/2 cup of the coconut flour to a bowl and add the 2 tbs of coconut flour to another bowl.
  6. From the bowl with the 1/2 cup of coconut flour, take about 2 tbs of it to dust onto a Silpat. Dump the cinnamon roll dough on top and fold the dough around until it absorbs all the coconut flour.
  7. Dust another 2 tbs over the dough and fold again, do this with the rest of the reserved 1/2 cup of coconut flour.
  8. Knead the dough into a ball and place in the far corner of the Silpat. With the 2 tbs of coconut flour, dust the entire Silpat evenly with 1+1/2 tbs of the coconut flour and place the dough ball in the center.
  9. Roll the dough ball with a rolling pin, sprinkle on the 1/2 tbs of coconut flour if the dough sticks to the pin. Roll the dough into a rectangle.
  10. For the Filling:
  11. In a small bowl, whisk together the erythritol and cinnamon.
  12. In another small bowl, stir together the melted coconut oil and butter extract.
  13. Brush the coconut oil mixture onto the dough, then dust the cinnamon-sugar mixture onto the dough.
  14. Carefully roll the dough into a cinnamon roll "log" and place the seam side down. Slice into 8.
  15. Line an 8 inch springform pan with a parchment paper circle (or spray with cooking spray) and arrange the cinnamon roll slices inside.
  16. Cover with plastic wrap and place the pan in a warm area for 1+1/2 hours (I used the warming drawer again).
  17. Preheat the oven to 350 degrees Fahrenheit and bake for 30-35 minutes, or until the cinnamon rolls spring back when touched. Let cool in the pan.
  18. For the Frosting:
  19. Whisk all of the ingredients together in a bowl. Give it a taste and add a pinch of salt, more stevia/butter extract to taste, or leave as it.
  20. Scoop over the cinnamon rolls or scoop into a piping bag and drizzle over the cinnamon rolls.


**There is a wide variety of soy flour out there so I cannot guarantee the same results I got if you use different brand than the one linked to in the recipe (Bob's Red Mill). Also, when consuming soy, PLEASE get 100% organic and non-GMO!!

This recipe is: gluten free, sugar free, low carb, high fiber, high protein!

(I tried taking step-by-step pictures of the baking process, but you know, kneading dough kinda gets your hands dirty and I don’t really want to touch my camera with sticky dough-covered fingers!)

To be quite honest, I like these cinnamon rolls wayyy better than the previous cinnamon roll recipes I’ve posted on the blog (this one and this one).  I mean, those recipes were delicious and all (I’ve made them about four times each!) but they weren’t any Cinnabon replicas.  But this recipe?  THIS recipe is something special.  These cinnamon rolls puff up beautifully while baking in the oven (the previous recipes spread out only a tiny bit).  I’m no miracle worker with yeasted baked goods or anything (duh) but these cinnamon rolls are a miracle.  These are probably THE BEST CINNAMON ROLLS EVER, and that’s including all the unhealthy ones I used to make yeeeeaarrsss ago (you know, the stuff from the grocery store that comes in a tube, packed full of bleached flour, white sugar and trans fats?) — the sweet cinnamon sugar filling caramelizes slightly, the soft dough is uber moist and tender and the frosting is nice and buttery.

And when you think it can’t get any better…  BAM!!  I tell you these miracle rolls are also low carb and gluten free.  What the whaaaattt??

Healthy Low Carb and Gluten Free Cinnamon Rolls - Healthy Dessert Recipes at Desserts with Benefits

Of course I’ll prove it to you, silly!  Here is a nutrition label comparison between Cinnabon’s cinnamon rolls and the Desserts with Benefits cinnamon rolls.  The Cinnabon nutrition label is on the left, the Desserts with Benefits nutrition label is on the right.  Get ready…..

Unhealthy Cinnamon Rolls nutrition label  Healthy Low Carb and Gluten Free Cinnamon Rolls nutrition label – Healthy Dessert Recipes at Desserts with Benefits

Did your socks just fly off?  Because mine did.  Like, right off my feet and out the window.

Compared to Cinnabon’s nutrition label, my Healthy Cinnamon Rolls have:

  • 610 less calories  (YES, -610)
  • 23g less fat
  • 104g less carbs
  • 53g less sugar  (one Cinnabon roll has ~1/3 cup of refined white sugar)
  • 6g more fiber
  • 5g more protein
  • ZERO trans fats  (one Cinnabon roll has 5g trans fats)
  • ZERO cholesterol
  • All the taste and joy and happiness that you can get from a dessert!

This is how I feel right now:

Healthy Low Carb and Gluten Free Cinnamon Rolls – Healthy Desserts at Desserts with Benefits

^^ If you love Spongebob, you know which episode this pic is from  😉


Healthy Low Carb and Gluten Free Cinnamon Rolls - Healthy Dessert Recipes at Desserts with Benefits

I am so happy with this recipe.  And eating them?  Pure. Bliss.

Buttery, chewy, mouthwatering.  What are you waiting for??

22 comments on “Healthy Cinnamon Rolls

  1. These cinnamon rolls are incredible! 610 less calories – that’s so freaking amazing. Just… oh my gosh.

  2. Wow, that recipe looks so great. Regarding the nutritional information, would you say the serving size for your cinnamon rolls vs the cinnabon rolls are similar? The cinnabon rolls are pretty massive (hence their ridiculous calorie content).

    • Felisha-
      I definitely wouldn’t say my cinnamon rolls are as big as those Cinnabon monsters… I don’t think that’s physically possible to do without all their chemicals and artificial stabilizers! However, these Healthy Cinnamon Rolls are a pretty decent size, perfect for breakfast and/or dessert :)

  3. These look SOOOOooooooo Delicious. I’ve been dying for a GF Cinnabon-replacement! BUT, I don’t use soy at all. What would you recommend as a substitute for the soy flour (oat? combination of flours?) Much thanks!

    • Karen-
      I’m afraid I don’t know of any good replacement for the soy flour. It absorbs a lot of liquid, similar to coconut flour, but is not as crumbly as coconut flour. It also binds very well due to the fiber content, similar to oat flour, but it doesn’t bake the same as oat flour. It took a lot of trial and error to get this recipe where it is so I am hesitant to give any substitutions. HOWEVER, if you’re feeling up to experimentation you can try substituting the 2 cups of soy flour with 1/2 cup coconut flour and 1+1/4 cups oat flour. If the dough is too dry, try adding a whole egg (or as many as you need to get it into a dough). Eggs will help keep the coconut flour less crumbly.
      I have no idea if this is going to work, but I am crossing my fingers it does!! Good luck :)
      PS: I don’t know the reason you are avoiding soy, but if it’s because nowadays soy is heavily sprayed with chemicals and genetically modified, just know that the soy flour used in this recipe is organic and non-GMO… the way soy SHOULD be. Of course, if you have an allergy or sensitivity, just ignore me 😉 A lot of people I talk to think soy is bad because of all the bad press lately, but the press is focusing on the super processed soy.

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  5. What is active dry yeast? What is the affect when using active dry yeast and Metamucil for this recipe?

    • Jules-
      There are quite a few different types of yeast available and each one does something a little different in a baked good.
      Here is a really helpful article I refer to sometimes:

      In this recipe, the yeast helps the dough rise and get that classic cinnamon roll texture and taste. The Metamucil helps bind the dough together, without it the dough would be very crumbly and not stick together (soy flour doesn’t really bind well, it’s kind of like coconut flour)

      Hope this helps! :)

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  7. Hey Jess! I have been looking at this recipe for the last couple of weeks and and I finally found the time to do it ! The only thing I didn’t have was the Metamucil , however I used ground flax instead, Do you think it will work, as flax is sometimes used to bind right? – in egg free baking? Super excited to have these with a coffee. I have never had a real cinnabon but I know the smell in the mall is intoxicating

    • Cloda-
      Psyllium/metamucil thickens a lot more than flax (and chia), and almost immediately too. I tried this recipe using flax and the texture wasn’t that great (for some reason the psyllium gives the dough a really soft and bready feel, like real cinnamon rolls), but I think I only used 2 tbs in that batch… You can try using 1/4 cup maybe? As long as the dough looks like what it looks like in the step-by-step photos, I think you should be good :)
      I hope the recipe works out for you!!

  8. The Rolls were fantastic – we devoured them over coffee. As we are Cinnabon Virgins we have nothing to compare with ;o) I think I will get the Psylium and try that just to see if there is a difference. I actually left out the coconut oil and used apple sauce mixed with trutein Cinnabon flavour and it was great! I needed lower fat content to fit my macros for that day. I also used the trutein mixed with the greek yoghurt for the topping and it was epic ! thanks Jess- your blog is awesome

    • Cloda-
      YAY I’m so glad you tried out the recipe!! Mmmm Cinnamon Rolls + Coffee = WINNING COMBINATION 😀
      And great idea using with the Cinnabun flavored Trutein in both the Cinnamon Rolls and Frosting… I never would have thought to do that (I’m totally trying that out next time)!
      Thanks so much :)

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  11. Do you know a good replacement for the soy flour? I’m trying to avoid soy whenever possible, but these GF cinnamon rolls looks absolutely delicious!

    • Mandie-
      I’m afraid I don’t know of any good replacement for the soy flour. It absorbs a lot of liquid, similar to coconut flour, but is not as crumbly as coconut flour. It also binds very well due to the fiber content, similar to oat flour, but it doesn’t bake the same as oat flour. It took a lot of trial and error to get this recipe where it is so I am hesitant to give any substitutions. Sorry!

    • Oh, that’s alright Jess. Thanks!

  12. I decided to give this recipe a try even though I never ever succeeded with gluten free baking. I still didn’t succeed. Lol. My dough was very wet and sticky. It was hard to work with. I’m not sure what wrong. I checked and rechecked over the directions. It’s really weird because I do fine with regular baking but if it’s gluten free, I fail miserably.

  13. Hi Jess,

    First of all wanted to say thanks for all of your amazing recipes! I always look forward to when I have some time available to test one of them out :).
    I live in Japan so it’s pretty difficult to get some ingredients. I was wondering if I could substitute whole wheat flour for the soy flour. If I did that do you know if I could leave out the metamucil? These look amazing so I really want to try them out, but I might have to wait till I move back to Canada!

    • Kerri-
      Thank you so much! I’m glad you like my recipes :)
      As for the soy flour and psyllium, I’m afraid I don’t know of any good substitutes. This recipe took a lot of trial and error to perfect, so I’m hesitant to give any substitutions, I’m sorry!

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