Healthy Cinnamon Roll Syrup

This Healthy Cinnamon Roll Syrup has all the flavor of cinnamon rolls but in liquid form and without all the butter and sugar!

Perfect as an apple dip, drizzled over pancakes, waffles, oatmeal, yogurt, vanilla fro yo, and more!

This Healthy Cinnamon Roll Syrup tastes like cinnamon rolls in liquid form. You'd never know it's fat free, sugar free, low carb and 5 calories per serving! -- Healthy Dessert Recipes at the Desserts With Benefits Blog

After making another batch of my Healthy Homemade Maple Syrup I had to keep going…  I couldn’t stop!  I wanted more of that syrupy goodness in my life.  Much more.  But why stop at just the maple flavor?

Cinnamon Rolls sounded pretty darn good, so I made a syrup that both smelled and tasted like that familiar weekend breakfast treat.  Soft and doughy and buttery and cinnamon-y and rich and decadent…  mmmm, I’m dying for a bite of my Healthy Cinnamon Rolls right now!

But because I’m too impatient to wait for two and a half hours of dough proofing time, and while I’m too busy to patiently roll out a rectangle of yeasty doughy goodness, I can make this Healthy Cinnamon Roll Syrup instead.  It’s like a cinnamon roll you can pour all over yourself your breakfast or dessert!

Yes, I said breakfast, because that’s how healthy this easy 5-ingredient syrup is — it’s sugar free, fat free, gluten free and vegan!  Oh, and it’s only 5 calories per tablespoon.  BOOYAH!

This Healthy Cinnamon Roll Syrup tastes like cinnamon rolls in liquid form. You'd never know it's fat free, sugar free, low carb and 5 calories per serving! -- Healthy Dessert Recipes at the Desserts With Benefits Blog

So put that syrup in a squeeze bottle and pour that shizz over everything you eat.

Like apples, for instance…

This Healthy Cinnamon Roll Syrup tastes like cinnamon rolls in liquid form. You'd never know it's fat free, sugar free, low carb and 5 calories per serving! -- Healthy Dessert Recipes at the Desserts With Benefits Blog

3¼ cups

Healthy Cinnamon Roll Syrup

Prep Time: 10 minutes

Cook Time: 0 minutes

Total Time: 10 minutes

Calories per serving: 20



  1. Add all of the ingredients to a blender and puree until smooth and even. Give it a taste and add more stevia/flavoring if you like.
  2. Pour into serving bottles and refrigerate to store.
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Healthy Homemade Cinnamon Roll Syrup nutrition label - Healthy Dessert Recipes at Desserts with Benefits

For comparison, here is the nutrition label for Cinnabon’s Cinnamon Roll Flavored Syrup.

WOW, okay…  where do I begin?  First off, a measly ¼ cup of Cinnabon’s syrup has 250 calories and 63g carbs.  That’s like a sugar rush, a sugar crash and every horrible feeling possible packaged in a little bottle.  Their ingredient list only gets worse:

Corn Syrup, Invert Sugar, Caramel Color, Salt, Potassium Sorbate (preservative), Natural Flavors.

Basically, sugar, sugar and more sugar with a hint of preservatives.  Yum!

That was sarcasm.

So make this Healthy Cinnamon Roll Syrup today.  It’s all natural, sugar free, super easy to make and you can feel good about using it!


With love and good eats,


– Jess


16 comments on “Healthy Cinnamon Roll Syrup”

  1. I made this this morning in a smaller batch to fit in the mason jars I have. Since I made your maple and strawberry syrups before, I estimated the ingredient amounts as well as added dashes of vanilla and maple extracts.

    For one, I added stevia drops to taste instead of following any guidelines and that worked great to get the perfect sweetness without getting bitter.

    Also, I LOVE the addition of unsweetened applesauce! I used one single serving container (I think it’s about 1/2 cup) to about 1 1/3 cups of water, so my ratio may be off but I think it is the perfect addition. Maybe it’s the texture? The hint of sweetness? I can’t tell, but I plan to add this into every one of your syrup recipes from now on! Can’t wait to blend it up and try it later tonight. Yum!

  2. Pingback: Desserts With Benefits | Vegan Coyote

  3. Oh my gosh, this stuff sounds amazing!! I would totally put this on fresh apples or over oatmeal or just squeeze it into my mouth! Pretty bottles too!

  4. Wow, thank you so much for this recipe! I really have to try this!

  5. Hmm do you think I could use this in coffee instead of the traditional syrups like hazelnut and vanilla? This one seems MUCH healthier — and better tasting!

    • I’ve never tried this syrup in coffee because I’m not a fan of the coffee+cinnamon combo, but I HAVE tried a similar version of this syrup in coffee and it was delicious! Just whisk together the syrup with a splash of the coffee until it’s thoroughly mixed in, then whisk in the rest of the coffee + milk of choice 🙂
      1 tbs of the syrup is about equal to 1 packet of a typical coffee sweetener (like a packet of Truvia or Splenda)
      Hope you like the recipe!

  6. Great recipe! What could you sub for the xantham gum? And could you use powdered stevia?

    • I’m not sure of a good substitute for the xanthan gum… since this syrup doesn’t require any cooking, starches wouldn’t be a good replacement because they would taste grainy and muddle up the flavor. Agar agar and gelatin also wouldn’t work because those require heating/boiling to dissolve and thicken. The only thing I can really think of is my Homemade Metamucil. You wouldn’t need a lot, probably 1 tablespoon? You might need more, but make sure not to add too much because it will get slightly thicker overnight 🙂
      Flax and chia might also work! You can try making a big batch of “flax eggs” or “chia eggs” (1/3 cup ground flaxseed/chia + ~1 cup water), let that gel overnight, strain through a fine mesh strainer, discarding the seed meal and keeping the gel substance. Then make the recipe from there 🙂
      I haven’t tried this either, but according to Wing it Vegan, it looks like it would work! Plus, those ingredients are easier to find.
      As for the powdered stevia, I’m not sure. I haven’t had any good experience with the powdered stuff… it tasted bitter to me and I could never measure it properly! But, that was years ago and I’m sure products nowadays are a lot better. I’m pretty sure the powdered stevia will work out just fine 🙂
      Hope this helps and I hope you like the Cinnamon Roll Syrup!

  7. Could you heat a little bit of the syrup up before serving or would that ruin the whole recipe??

    • Linda-
      Hmmm, I haven’t tried heating the syrup but I’m sure it will be just fine. I wouldn’t recommend microwaving it, I would recommend heating it up on the stove. I would place it in a non-stick pot over low heat and stir it constantly until it starts to steam slightly. Boiling it might affect the flavor, so at most, take it to a light simmer 🙂
      I hope this works out for you! And I hope you like the recipe!

  8. What kind of stevia do you use? I gather it’s liquid, but what brand, and what are the ingredients in it? (so I can compare with mine) Thank you; this sounds good!

  9. There is a good substitute for xanthan gum. Konjac. It’s thickening power is stronger than xanthan gum, so less is needed. It is plant derived too. I talk about konjac and more healthy gum blends on my blog:

  10. icecreamgainz

    I just made this and put it on some protein pancakes….whereeee have you been all my life?!??!? So good!!!!!!!!!

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