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High Protein Orange Cinnamon Rolls

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 detailed instructions to guide you every step of the way.

Okay, let’s get rollin’!

If you loved orange cinnamon rolls as a kid, now you can relive that joy with this lower calorie, high protein version! The orange filled, high protein dough is filled with melted butter and cinnamon, and each cinnamon roll is covered in a sugar free orange glaze.

How to Make These Orange Cinnamon Rolls

As you’ll see in the photos below, I went with a food processor to mix the cinnamon roll dough, but you can use anything from a stand mixer to a bowl and a fork! The dough has a similar composition to my Greek yogurt biscuits, and I mix that dough with a fork.

Regardless of what you use, try to avoid over mixing the dough as that will create tough cinnamon rolls. And be sure to give the dry ingredients a mix before adding the yogurt, butter, and zest to get even baking powder and cinnamon distribution!

dry ingredients with greek yogurt, butter, and orange zest in a food processor before and after mixing

You can see in the photo below that having some dry ingredients is fine. You can use your hands to bring everything together before rolling out the dough.

before and after forming the cinnamon rolls dough with your hands

I like to use a mini rolling pin so I can easily hold one end of the parchment paper. You can find the rolling pin, food processor, and other tools I use on my Amazon store

rolled dough with butter and cinnamon mixture spread on it

As you can see in the photo above, the finished dough when rolled out should roughly be an 11″ square. You don’t have to measure your dough but if you fail to roll it out enough, you might have thick or dense cinnamon rolls.

Troubleshooting tip: If you have trouble rolling your dough, you can add a pinch or two of flour to make it easier to work with. You can try spraying your rolling pin with a bit of cooking spray to prevent sticking. And chilling the dough makes it easier to work with as well. 

cinnamon rolls before baking and after baking with the orange glaze on top

Rolling the dough is really the only challenging part of the recipe. Then it’s as simple as brushing on some more butter and cinnamon, rolling it up, slicing, and baking.

The glaze is a 2-ingredient concoction of powdered erythritol and orange juice from the oranges you zested. Easy peasy orange squeazy!

Orange Cinnamon Rolls Ingredient Notes

Since this recipe deals with handling a dough, substitutions can be tricky. I’ve tried to substitute almond flour for all purpose in my cast iron pizza recipe, for example, but I can’t ever get the dough to work. The closer you can stick to the script, the better!

Aside from flour, the only other big variable will be the protein powder. I use PEScience Select in my recipes, which is a blend of whey and casein protein. The addition of casein makes it a bit thicker in consistency than whey-only protein powders.

If you’re using a whey-only powder, you may need to add an extra scoop, reduce the Greek yogurt, or both. Similar to flour, modifying protein powder in recipes with dough can be tricky. If you want to check out PEScience products, you can save 15% with my affiliate discount code ‘mason‘ on

orange cinnamon rolls on a baking sheet without any orange glaze

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

High Protein Orange Cinnamon Rolls

Yield: 10 cinnamon rolls
Prep Time: 20 minutes
Cook Time: 15 minutes
Total Time: 35 minutes

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


Orange Cinnamon Rolls Dough

  • 1 1/4 C (150g) All Purpose Flour
  • 2 scoops (62g) Vanilla Protein Powder, I used PEScience Select*
  • 2 tsp Baking Powder
  • 1/2 Tbsp Ground Cinnamon
  • 1 Tbsp (12g) Orange Zest
  • 1 C (227g) Fat Free Greek Yogurt, vanilla
  • 2 Tbsp (28g) Light Butter, I used Land O' Lakes with canola

Cinnamon Roll Filling

  • 2 Tbsp (28g) Light Butter
  • 1/2 Tbsp Ground Cinnamon

Orange Glaze


  1. Preheat an oven to 350F.
  2. Mix the dry cinnamon roll ingredients in a food processor or large bowl before adding the Greek yogurt, 2 tablespoons of butter, and orange zest. Pulse 4-5 times or mix until a dough begins to form. (You want some dry ingredients remaining to avoid over mixing.)
  3. Transfer the dough to a piece of parchment paper sprayed with nonstick cooking spray and use your hands to form a ball of dough. (You can spray your hands with a tiny bit of cooking spray to prevent any sticking.)
  4. Use a rolling pin to roll the dough into a large square, about 11"x11".
  5. Melt the remaining 2 tablespoons of butter and mix in the remaining cinnamon. Spread it evenly across the dough before tightly rolling the dough. (Optional: reserve a small amount to brush on the outside of the rolled dough.)
  6. Tuck the ends in and use a knife to slice the roll into 10 pieces.
  7. Lay the pieces flat on the cut side and bake for 18-22 minutes or until they're cooked through in the center.

For the 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. After the cinnamon rolls have briefly cooled, add the glaze. Enjoy! 


  • Each cinnamon roll has 3 Smart Points.

*You can save 15% off PEScience products with the discount code mason on (affiliate code). 

Nutrition Information:
Yield: 10 cinnamon rolls Serving Size: 1 cinnamon roll
Amount Per Serving: Calories: 110Total Fat: 3gCarbohydrates: 13gProtein: 9g

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More Recipes with Cinnamon You Might Like

Baking with protein powder has never been better than in orange cinnamon rolls like we all loved as kids! Each cinnamon roll has 9 grams of protein with just 13 grams of carbs, 110 calories, and 3 WW SmartPoints.

Dunata DiGiacomo

Monday 29th of November 2021

This recipe is really good. Unfortunately I did not have anything orange so I just left it out. Little kid approved on this one and you wouldn't know they are sugar free and high protein.

Holly B

Wednesday 27th of November 2019

followed the recipe exactly, but omitted the orange because I didn't have any on hand, so it was just regular cinnamon rolls and they were absolutely amazing! they're a little more dense than normal cinnamon rolls, but the flavor is definitely there! I ate half the batch myself!! Next time I'm going to make cream cheese icing instead of the glaze in the recipe because I like a thicker more moist topping and who doesn't love cream cheese!?

Kelly Nasradinaj

Monday 25th of November 2019

These are the bomb! Flavor is on point, just be sure to not overwork the dough or it will get too sticky to work with. I skip the glaze and they are still awesome!

Kelly Nasradinaj

Monday 25th of November 2019

These are the bomb! Flavor is on point, just be sure to not overwork the dough or it will get too sticky to work with. I skip the glaze and they are still amazing.

Andrea Fletcher

Monday 25th of November 2019

I've made these a few times and I LOVE the orange glaze. These did not come out too protein-y tasting at all. Definitely spray or rub your rolling pin and your with oil to avoid sticking. I also used real butter as I always do with my baking. Reheated every morning throughout the week to pair with breakfast. Who doesn't love cinnamon rolls on the weekdays?!

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