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You are walking through the mall and the smell hits you – it's cinnamon rolls. While they are super delicious, they are often super high in fat, carbs and send you on a sugar high. Our version of cinnamon rolls are something you can feel good about eating even while dieting. Even better is how quick this recipe is without needing to make the dough, they leave you plenty of time to CRUSH IT! in the gym.


  • 2 scoops (64g) Cinnamon Roll Core PRO
  • 4 T. (28g) coconut flour
  • 2 T. (24g) brown sugar (or sugar substitute)
  • 2 tsp. ground cinnamon
  • 8 T. (1 stick) light butter, melted
  • 1 sheet sweet pastry dough *


  • 20g Vanilla Frosted Cupcake Core PRO
  • 3 T. (56g) light cream cheese
  • 2 tsp. zero calorie sweetener
  • 1 T. skim milk


Preheat oven to 350 degrees Fahrenheit.  Cover butter and melt in microwave then let cool slightly. Mix protein, flour, sweetener and cinnamon in a small bowl. Add butter and stir. Mixture will be very sticky. Unroll sweet pastry dough and use spoon to spread mixture evenly across dough. Roll up dough from long side and press end of dough together to close. Using a serrated knife, evenly slice into 12 rolls. Spray muffin tin with non-stick cooking spray and place rolls into muffin tins. Bake for 10-12 minutes until slightly brown. Frost when cooled.   

*Sweet pastry dough is recommended, but puff pastry dough can be substituted. If using puff pastry dough, texture will be flaky and macros may vary. Recipe can be cut in half if needed too.

Macros (Without Frosting)

  • Serving Size: 1 mini cinnamon roll
  • Servings: 12 per recipe 
  • 165 calories
  • 9g Fat
  • 15g Carbohydrate
  • 6g Protein

Macros with 1 T. Frosting

  • 195 Calories
  • 11g Fat
  • 16g Carbohydrate
  • 8g Protein

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