Cinnamon rolls are a classic comfort food, but traditional recipes are often loaded with sugar, butter, and refined flour. If you’re craving the sweet, cozy flavor of cinnamon rolls but want a healthier, protein-packed twist, this high protein no bake version is the perfect solution.
These no bake cinnamon rolls are soft, sweet, and swirled with cinnamon goodness while also being high in protein. They’re made with wholesome ingredients like protein powder, nut butter, and oats, which makes them a great snack or post-workout treat. Plus, there’s no need for an oven—just mix, roll, and enjoy.
Whether you’re following a fitness plan, want a healthier dessert, or just need a quick energy-boosting snack, these high protein no bake cinnamon rolls check all the boxes.
Cooking Time & Serving
- Prep Time: 15 minutes
- Chill Time (optional): 30 minutes
- Total Time: 15–45 minutes
- Servings: 8 small rolls
Ingredients
For the Dough:
- 1 ½ cups (150 g) rolled oats, blended into oat flour
- ½ cup (60 g) vanilla or cinnamon-flavored protein powder
- ¼ cup (60 g) natural almond butter (or peanut butter)
- 3 tbsp (45 ml) honey or maple syrup
- ¼ cup (60 ml) unsweetened almond milk (more if needed)
- 1 tsp vanilla extract
For the Cinnamon Filling:
- 2 tbsp (30 g) almond butter (or any nut butter)
- 1 tbsp (15 g) coconut sugar or brown sugar substitute
- 1 tsp ground cinnamon
For the Glaze (optional):
- ¼ cup (60 g) Greek yogurt (or dairy-free yogurt)
- 1 tsp honey or maple syrup
- ½ scoop vanilla protein powder (optional, for extra sweetness)
How to Make High Protein No Bake Cinnamon Rolls
- Prepare the Dough
- Blend rolled oats into a fine flour.
- In a mixing bowl, combine oat flour, protein powder, almond butter, honey, vanilla, and almond milk. Mix until a dough forms. Add extra almond milk if the mixture is too dry.
- Roll Out the Dough
- Place the dough between two sheets of parchment paper and roll into a rectangle about ¼ inch thick.
- Add the Cinnamon Filling
- Mix almond butter, coconut sugar, and cinnamon until smooth. Spread evenly over the rolled dough.
- Shape the Rolls
- Carefully roll the dough into a log, then slice into 6–8 mini rolls.
- Chill (Optional)
- Place rolls in the refrigerator for 30 minutes to firm up, or enjoy immediately for a softer texture.
- Glaze & Serve
- Whisk yogurt, honey, and optional protein powder until smooth. Drizzle over the cinnamon rolls before serving.
Notes
- Store leftovers in the refrigerator in an airtight container for up to 5 days.
- Use chocolate or snickerdoodle protein powder for flavor variations.
- If you prefer sweeter rolls, add extra honey or a sugar substitute.
- Make them vegan by using plant-based protein powder and dairy-free yogurt.
FAQs
Q: Can I make these rolls gluten-free?
Yes, just use certified gluten-free oats.
Q: What if I don’t have protein powder?
You can skip it, but the rolls won’t be as high in protein. Replace with extra oat flour if needed.
Q: Do they taste like baked cinnamon rolls?
They mimic the flavor but have a no-bake, energy-bite-like texture. Perfect for a quick, healthy fix.
Q: Can I freeze them?
Yes! Store in the freezer for up to 2 months. Thaw before eating.
Nutrition Table (Per Roll, approx.)
| Nutrient | Amount |
|---|---|
| Calories | 145 |
| Protein | 8 g |
| Carbohydrates | 15 g |
| Fiber | 3 g |
| Fat | 6 g |
| Sugar | 6 g |
(Values vary depending on protein powder and sweetener used.)
Disclaimer
This recipe is a healthier, high-protein alternative to traditional cinnamon rolls, but should still be enjoyed in moderation. If you have allergies to oats, nuts, or dairy, substitute with safe alternatives. Always consult your doctor or dietitian if you’re following a specific dietary plan.
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