5-ingredient Homemade Sugar Free Cinnamon Roll Syrup | only 5 calories!

Healthy Cinnamon Roll Syrup

This healthy Cinnamon Roll Syrup tastes like cinnamon rolls in liquid form!  It’s sweet, buttery, and full of comforting cinnamon flavor.  You’d never know it’s fat free and refined sugar free, with only 5 calories per serving!

It’s perfect drizzled on top of sliced apples, as well as pancakes, waffles, oatmeal, yogurt, even ice cream, and more!

5 Calorie Sugar Free 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!

After making (yet another) batch of my homemade Maple Syrup, I was on a roll.  I had to keep going.  I needed 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, comforting, weekend breakfast treat.  Everyone craves that soft, doughy, buttery, cinnamon-y rich treat every now and then.  I’m sure dying for a bite of my healthy Cinnamon Rolls right now!

Homemade Sugar Free Cinnamon Roll Syrup

While we all have the option to make Cinnamon Rolls healthier, not all of us have the time (or patience) to make a batch.  Including me…  😉

It takes nearly two and a half hours to make some Cinnamon Rolls.  First you have to mix together the ingredients, make the dough, set the dough out to proof, roll it out into a rectangle, roll it up into a log, then you are finally able to bake them.  But then after that, you have to let them cool a bit.  Thankfully, we’ve got this recipe right here.

This Cinnamon Roll Syrup is like a cinnamon roll that you can pour all over yourself your breakfast or dessert!

Yes, this is breakfast-friendly.  That’s how healthy this easy 5-ingredient, 5-calorie syrup is.  It’s just a bonus that it’s sugar free, fat free, gluten free, and vegan too.  BOOYAH!

Homemade Sugar Free Cinnamon Roll Syrup

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

Like sliced apples, for instance…

Sugar Free Cinnamon Roll Syrup

Not only is this syrup delicious, but it’s way healthier than store-bought.  2 tablespoons of this Cinnamon Roll Syrup has just 10 calories and 2g of carbs, while store-bought Cinnamon Bun Syrup has 100 calories and 24g carbs.

WOW, okay…  so where do I begin?

First off, you can easily save yourself 90 calories.  Second, you also save yourself from a sugar rush and a sugar crash!

Easy Homemade Sugar Free Cinnamon Roll Syrup

You gotta make this healthy Cinnamon Roll Syrup today.  It’s all natural, refined sugar free, super easy to make with only 5 simple ingredients, and you can feel good about using it!

Homemade Sugar Free Cinnamon Roll Syrup

Easy Homemade Sugar Free Cinnamon Roll Syrup
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Healthy Cinnamon Roll Syrup

Servings: 27 servings
Prep Time: 10 minutes
Cook Time: 0 minutes
Total Time: 10 minutes
This healthy Cinnamon Roll Syrup tastes like cinnamon rolls in liquid form!  It's sweet, buttery, and full of comforting cinnamon flavor. You'd never know it's fat free and refined sugar free, with only 5 calories per serving! Perfect alongside sliced apples, drizzled over pancakes, waffles, oatmeal, yogurt, ice cream, and more!



  • Add all of the ingredients to a blender (I used my Vitamix!) and puree until smooth and even. Give it a taste and add more stevia/flavoring if you like.
  • Pour into jars, seal tightly, and refrigerate to store. Keeps for ~1 month in a tightly sealed jar in the fridge.
Nutrition Facts
Healthy Cinnamon Roll Syrup
Amount Per Serving (1 serving = 2 tablespoons)
Calories 10
% Daily Value*
Sodium 3mg0%
Potassium 10mg0%
Carbohydrates 3g1%
Sugar 1g1%
* Percent Daily Values are based on a 2000 calorie diet.
Course: Side
Cuisine: Syrups
Keyword: Dairy Free, Fat Free, Paleo, Sugar Free, Vegan

5 Calorie Sugar Free Cinnamon Roll Syrup



With love and good eats,


– Jess


26 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!5 stars

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  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!

    • I also need sugar free syrups for my coffee.

  6. Great recipe! What could you sub for the xantham gum? And could you use powdered stevia?5 stars

    • 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.

  10. I just made this and put it on some protein pancakes….whereeee have you been all my life?!??!? So good!!!!!!!!!5 stars

  11. Pingback: Healthy Cinnamon Roll Syrup – MY HEALTH TIPS

  12. Could this syrup be frozen to extend the shelf life of any extra?

  13. My husband can’t eat a lot of foods, including sugars and white flour, but recently we found out that we like Buckwheat Pancakes,which is more a seed than a grain. This Cinnamon Roll Syrup should go wonderfully on the pancakes.5 stars

  14. Very good and crazy low calorie! I don’t have butter flavor so I sed 3 tsp vanilla extract and it was delicious!!5 stars

  15. I’m eager to try this in coffee! Once opened though, how long does this last in the refrigerator?

  16. LEEANN Hinchman

    Mine turned out very bitter. I did add some extra stevia in the beginning. Does adding too much stevia make it bitter at some point? I wonder if using Vietnamese cinnamon, which I love in my baking, contributed to the bitterness?2 stars

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