Healthy Cinnamon Rolls

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

Healthy Cinnamon Rolls

Healthy Cinnamon Rolls

^^  See how soft it is?

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

And that equals heaven.

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??

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

This is how I feel right now:

Healthy Cinnamon Rolls

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



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

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

8 rolls

Healthy Cinnamon Rolls

Healthy Cinnamon Rolls


  • Organic Soy Flour
  • Granulated Erythritol
  • Coconut Flour
  • Psyllium Husk Powder
  • Double-Acting Baking Powder
  • Salt
  • Unsweetened Vanilla Almond Milk
  • Unsweetened Applesauce
  • Active Dry Yeast
  • Large Organic Eggs
  • Vanilla Extract
  • Natural Butter Flavor
  • Liquid Stevia Extract
  • Ground Cinnamon
  • Coconut Oil


You can find the full recipe and instructions in the Naughty or Nice Cookbook!


I originally wasn't going to share the recipe here because I worked so incredibly hard on publishing Naughty or Nice.  But, I understand not having a recipe here can be frustrating.  So, I'll meet you halfway...  how does that sound?  I'll show you all the ingredients I use in the recipe.  That way, you can determine on your own whether or not the cookbook is for you!

Naughty or Nice Cookbook: The ULTIMATE Healthy Dessert Cookbook – Jessica Stier of Desserts with Benefits

21 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.

  4. 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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  6. 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!!

  7. 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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  10. 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!

  11. 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.

  12. 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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