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!

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! These gluten free cinnamon rolls are one helluva baking miracle.

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! These gluten free cinnamon rolls are one helluva baking miracle.

^^ See how soft it is?

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

And that equals heaven.

These Healthy Cinnamon Rolls puff up beautifully while baking in the oven.

I’m no miracle worker with yeasted baked goods or anything, but these gluten free cinnamon rolls are one helluva 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 gluten free cinnamon rolls are also sugar free and low carb.  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  😉

Hint:  “CHOOOOOOCOLAAAAAATE!!”

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I am so happy with this recipe.  And eating them?  Pure. Bliss.  Buttery, chewy, mouthwatering.  What are you waiting for??

5 from 1 vote
Naughty or Nice Cookbook: The ULTIMATE Healthy Dessert Cookbook – Jessica Stier of Desserts with Benefits
Healthy Cinnamon Rolls
Prep Time
30 mins
Cook Time
30 mins
Rise Time
1 hr
Total Time
1 hr
 

These pillowy soft Cinnamon Rolls 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!

Course: Dessert
Cuisine: Bread & Muffins
Servings: 8 rolls
Calories: 280 kcal
Ingredients
Cinnamon Roll Dough:
  • 224g (2 cups) Organic Soy Flour
  • 84g (¾ cup) Coconut Flour
  • 48g (¼ cup) Granulated Erythritol
  • 30g (3 tbs) Psyllium Husk Powder
  • 2 tsp Double-Acting Baking Powder
  • ¼ tsp Salt
  • 1 cup Unsweetened Vanilla Almond Milk
  • 187g (¾ cup) Unsweetened Applesauce
  • 11g (1 tbs) Active Dry Yeast
  • 2 Large Eggs
  • 2 tsp Vanilla Extract
  • 2 tsp Natural Butter Flavor
  • 2 tsp Liquid Stevia Extract
Cinnamon-Sugar Filling:
  • 144g (¾ cup) Granulated Erythritol
  • 2 tbs Ground Cinnamon
  • 56g (¼ cup) Coconut Oil
  • 2 tsp Natural Butter Flavor
Instructions
For the Cinnamon Roll Dough:
  1. In a medium-sized bowl, whisk together the soy flour, coconut flour, erythritol, psyllium, baking powder and salt.
  2. In an electric stand mixer bowl fitted with a beater attachment, add the almond milk, applesauce and yeast. Let sit for 5 minutes. Turn the stand mixer on low speed, then add the eggs, vanilla extract, butter flavor and stevia extract.

  3. Add the dry ingredients to the stand mixer and increase the mixer speed to medium. Mix until the ingredients are fully incorporated. Scrape down the sides of the bowl. Mixture should be thick, like a dense brownie batter, not like typical bread dough. Scrape down the beater attachment and the sides of the bowl.

  4. Cover the bowl with plastic wrap and place in a warm area for 1 hour.

  5. Preheat the oven to 350 degrees Fahrenheit. Scoop the dough onto a silicone baking mat and place another silicone baking mat on top. Roll the dough out into a large rectangle until it is ~½” thick. Peel the top silicone baking mat off.

For the Cinnamon-Sugar Filling:
  1. In a small bowl, whisk together the erythritol and cinnamon.

  2. In another small bowl, stir together the coconut oil and butter flavor. Brush this onto the dough, leaving just a small amount left. Use the remaining mixture to grease a 9” springform pan.

  3. Sprinkle the cinnamon-sugar mixture over the dough. Gently roll the dough into a log. Make sure that the dough “seam” is on the bottom of the log so it doesn’t unravel. Slice the log into 8 and arrange the rolls inside the pan.

  4. Bake for 30 minutes, or until the surface springs back when tapped. Let cool slightly in the pan. Serve immediately, or store in a tightly sealed container in the fridge for up to 3 days.

Recipe Notes

I originally wasn't going to share the recipe here because I worked so incredibly hard on publishing Naughty or Nice.  But I wanted to provide it here because that way, you can determine whether or not the cookbook is for you!

Nutrition Facts
Healthy Cinnamon Rolls
Amount Per Serving (1 cinnamon roll)
Calories 280 Calories from Fat 140
% Daily Value*
Total Fat 15.5g 24%
Saturated Fat 9g 45%
Cholesterol 55mg 18%
Sodium 230mg 10%
Total Carbohydrates 22g 7%
Dietary Fiber 12g 48%
Sugars 5g
Protein 14g 28%
Vitamin A 2%
Vitamin C 6%
Calcium 25%
Iron 25%
* Percent Daily Values are based on a 2000 calorie diet.

Recipe republished with permission from the Naughty or Nice Cookbook!

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I like these cinnamon rolls wayyy better than the previous cinnamon roll recipes I’ve posted on the blog.  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.

Enjoy!

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Be happy.

Live fully.

Feel naughty, eat nice.

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– Jess

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32 comments on “Healthy Cinnamon Rolls”

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

  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 🙂
      -Jess

  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!

    • 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 🙂
      -Jess
      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:
      http://www.thekitchn.com/whats-the-difference-instant-a-54252

      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! 🙂
      -Jess

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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

    • 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!!
      -Jess

  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 🙂
      -Jess

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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!
      -Jess

  11. 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!
      -Jess

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  14. hello jess, I tried the recipe today, everything just as it says in the book 🙂

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