High Protein Orange Cinnamon Rolls

High Protein Orange Cinnamon Rolls

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Any chance you remember the joy that was waking up to Saturday morning cartoons and the sweet aroma of orange cinnamon rolls baking in the oven? If not, that’s okay. Because now you can experience that same joy with a lower calorie, higher protein version of this breakfast classic! 

If you’re familiar with my recipes, you know I like to keep things simple. So I’ll tell you up front, these orange cinnamon rolls require a bit more work than my usual recipe. I’ve done my best, however, to make up for that with a video tutorial and detailed instructions to guide you every step of the way.

Okay, let’s get rollin’! 

3 images of orange cinnamon rolls on a baking sheet and with a bite taken out of one

Orange Cinnamon Rolls Ingredient Notes

Normally I’d spend some time running through every ingredient and talking about potential substitutions you could make. But with this recipe being a bit more technical, I’d highly encourage you to stick to the recipe if possible. 

As for the usual ingredient notes, you might be able to swap almond flour for all purpose flour if you need a lower carb or gluten free flour replacement. It works as a 1:1 swap in most recipes but may require some tinkering. In my low carb lemon protein cookies, for example, almond flour required slightly less liquid than all purpose flour. 

orange cinnamon rolls on a baking sheet without any orange glaze

And for the protein powder, feel free to use others but like I always recommend, use grams not scoops when substituting. Since different protein powders have different scoop sizes, you don’t want to accidentally use 120 grams instead of 84 grams in a recipe where you’re trying to make a dough! 

Orange Cinnamon Rolls Recipe Video

While I’ve included instructional photos in the recipe card below, you may want to spend two minutes watching the video walkthrough below. You’ll even see me make the mistake of rolling part of my dough a little too thin. Remember, this stuff should be fun! 


And that’s all the notes I have. It’s time to get your roll on.

If you make these orange cinnamon rolls, I want to see them! Take a photo of your creation and tag me on Instagram @mason_woodruff. Or you can join my free Facebook group and share it with the Proton Party.

orange cinnamon rolls with orange drizzle on a baking sheet
4.78 from 9 votes

High Protein Orange Cinnamon Rolls

Buttery cinnamon rolled up in a sweet, high protein dough and covered with an orange glaze. 

Course Breakfast
Cuisine American
Prep Time 20 minutes
Cook Time 15 minutes
Total Time 35 minutes
Servings 8 cinnamon rolls
Calories 125 kcal
Author Mason Woodruff


Orange Cinnamon Rolls Dough

  • 1 1/4 C (150g) All Purpose Flour divided
  • 3 scoops (84g) Protein Powder I used Bowmar Nutrition Frosted Cookie
  • 1 tsp Baking Powder
  • 1 Tbsp (12g) Orange Zest
  • 1/2 C (113g) Fat Free Greek Yogurt vanilla or plain

Cinnamon Roll Filling

  • 2 Tbsp (28g) Light Butter I used Land O' Lakes with canola
  • 1 Tbsp Ground Cinnamon

Orange Glaze

  • 2-4 Tbsp (18-36g) Swerve Confectioners or powdered sugar substitute
  • 2-4 tsp Fresh Squeezed Orange Juice


  1. Preheat an oven to 350F.

  2. Mix 1 C (120g) flour with the baking powder and protein powder in a large bowl before adding the Greek yogurt and orange zest. Stir until you can form a ball of dough. It will appear as though you need more liquid—keep stirring! 

    dry ingredients for orange cinnamon rolls with orange zest and Greek yogurt added
  3. Once you have a ball of dough, slowly add/work the remaining flour into the dough until it's no longer sticky and can be easily handled. (Start with a rubber spatula and finish with your hands.)

    ball of dough for orange cinnamon rolls before adding additional flour
  4. Transfer the finished dough to a sheet of parchment paper or nonstick surface to roll out the dough.

    orange cinnamon roll dough after adding the extra flour and ready for rolling
  5. Use a rolling pin to roll the dough into a large rectangle, about the size of a baking sheet. 

    orange cinnamon rolls dough after rolling flat on a piece of parchment paper
  6. Melt the butter and mix with the ground cinnamon. Use a brush or rubber spatula to spread the mixture evenly across the dough. 

    melted butter and cinnamon spread on the orange cinnamon rolls dough
  7. Gently roll the dough from top to bottom, doing your best to keep the girth of your cinnamon roll uniform. Once rolled, gently press the sides inward and tuck them for an even roll.

    cinnamon rolls rolled up before cutting
  8. Use a knife to slice the cinnamon roll into 8 pieces. 

  9. Optional: melt an extra tablespoon of butter and mix with some cinnamon to brush on the sides of the cinnamon rolls before baking. 

    extra butter and cinnamon on the edges of the rolled cinnamon rolls before baking
  10. Bake for 12-15 minutes or until the centers of the cinnamon rolls are cooked through. DO NOT OVER BAKE! 

Orange Glaze

  1. Mix the confectioners sugar with the juice of the orange you used for zest and stir well. You can adjust the amounts used to fit your personal preference and whether you'd like a glaze or more of a frosting. 

    orange juice and confectioners sugar for the orange cinnamon rolls glaze
  2. After the cinnamon rolls have briefly cooled, add the glaze. Enjoy! 

Recipe Notes

  • Each cinnamon roll has 3 Smart Points.
  • Nutrition facts do not include the orange glaze. With the glaze, each cinnamon roll has 125 calories, 11g protein, 20g carbs, and 2g fat. (Since Swerve is zero-calorie, the calories are not increased but unless you count net carbs, I've added the carbs from the label. Confusing, I know. Sorry!) 
Nutrition Facts
High Protein Orange Cinnamon Rolls
Amount Per Serving (1 cinnamon roll)
Calories 125 Calories from Fat 18
% Daily Value*
Fat 2g3%
Carbohydrates 16g5%
Protein 11g22%
* Percent Daily Values are based on a 2000 calorie diet.

More Cinnamon Roll Recipes You Might Like

Making a cinnamon roll in a mug may sound crazy, but my mug cinnamon roll recipe does just that. Oh, and if you’re tired of rolling dough, just add everything to the mug, stir, and microwave. Who needs the swirl, right?

a cinnamon roll in a mug and one cinnamon roll in a hand

And if you’d like a slightly easier recipe, check out my chocolate cinnamon rolls recipe.

healthy chocolate cinnamon rolls recipe

13 thoughts on “High Protein Orange Cinnamon Rolls”

  • 5 stars
    Amazing! However; my first go round I used Aldi protein powder vanilla (which has worked great on baking some things) but not this! Stuck to parchment paper soooo bad I just had to make cookies with it. The next try I used my Bowmar Frosted cookie and voila! Worked like a charm

  • 5 stars

    Take your time with this recipe and watch the videos – I’m a visual person, so I find the videos help a lot

  • 5 stars
    Okay so- aside from the fact that I almost had to throw down with my mom over these, best recipe I’ve tried to make ever. So yummy!

  • 5 stars
    Delicious & looks just like the pictures!! I didn’t have orange around – leaving it out and still using the same measurements still worked really well. Just didn’t need as much of the extra flour. In the filling, I used coconut oil bc I didn’t have butter – also worked! For the glaze, I used another scoop of greek yogurt instead of orange juice and YUM it tasted just like cream cheese icing! These will be on regular breakfast rotation for sure 🙂

  • If I omit the orange zest and orange will I have to modify anything else. For the frosting could i just use some almond milk and swerve and leave the zest out. I don’t have an orange right now.

    • You could use water or any liquid for the glaze. And for the orange in the cinnamon rolls, I’ve seen others make these with different flavored protein and no orange successfully. The only note one made was needing less flour in the final stage of making the dough without the orange. Hope that helps!

    • This one might be tricky to get right with flour substitutions. Since you’ll need a dough that’s just right to hold the filling and roll, I wouldn’t recommend making many substitutions.

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