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Guilt-Free Cinnamon Roll

Prep time 3 min
Cook time
Total time 4 min

Prep time 3 min
Cook time
Total time 4 min


Look what being forced to stay at home as driven me to do...create this AMAZING 3-min Protein Cinnamon Roll that you can make right in the microwave! 

I am a HUGE fan of cinnamon rolls - the gooier the better - and so I’m surprised that it’s taken me this long to think of this recipe. Traditional cinnamon rolls are full of FAT, SUGAR and CARBS and so I do my best to avoid them - even though they taste SO GOOD! 

This recipe gives you everything that you LOVE about cinnamon rolls, without the guilty-and-fattening ingredients. And best of all it’s SO EASY to make! 

**Please know that this recipe is meant to be eaten IMMEDIATELY and that it’s very possible to OVERCOOK it. So wait until you are ready to enjoy before sticking it in the microwave and only cook it for 25-30 seconds. Even if the dough still seems soft after 25-30 seconds, it’s going to continue to dry out after you remove it from the microwave, so resist the urge to cook it longer.**

**Also note that your average traditional cinnamon roll has 729 calories, 24 grams of fat, 114 grams of carbs and 14 grams of protein. We’ve managed to reduce the calories by 46%, reduce the fat by 60%, reduce the carbs by 80% and increase the protein by 400%!**

IF 400 calories is too much for your nutrition plan then cut it in half and share with a friend! Then it will be reduced down to 200 calories, 5 grams of fat, 10.5 grams of carbs, 4 grams of sugar and 28 grams of protein!

The ONLY protein that I would use in this recipe is TRULEAN’S FROSTED VANILLA CAKE WHEY PROTEIN POWDER since the flavor and ingredient quality makes a HUGE difference in taste and consistency. PLEASE don’t attempt to make this recipe with low quality protein powder - it won’t taste right!

Serves 1
Cinnamon Roll

1 tablespoon coconut flour

½ teaspoon baking powder

⅛ teaspoon sea salt

2 teaspoons water

1 teaspoon coconut oil, melted

1 egg


1 teaspoon ground cinnamon

2 teaspoons coconut palm sugar

1 teaspoon water OR coconut oil, melted


2 tablespoons water OR almond milk


Lightly grease a medium-sized microwave-safe bowl with coconut oil. 


In another small bowl combine the icing ingredients together and whisk with a fork for 20 seconds. This icing will appear lumpy at first, but as it rests while you make the cinnamon roll it will become smooth. Set icing aside.


In another small bowl, combine the filling ingredients. Mix well and set aside.


In a small mixing bowl combine the cinnamon roll ingredients. Mix well until a dough forms.


On a piece of wax paper, sprinkle some coconut flour down. Put the dough on the floured surface and shape into a long strip - about a foot-long, 2-inches wide and ½ inch thick. Sprinkle with additional coconut flour as needed to shape without sticking.


Sprinkle the filling over the long strip of dough. Roll the dough up, from one end to the other, then transfer into the greased, microwave-safe bowl.


Microwave on high for 25 seconds. Immediately transfer the cinnamon roll to a plate and cover with the prepared icing.



Quick Tip

You MUST MUST MUST use a protein powder that TASTES GOOD and that’s filled with QUALITY ingredients in order for these cinnamon rolls to taste good! I ONLY recommend TRULEAN’S FROSTED VANILLA CAKE WHEY PROTEIN POWDER in this recipe! <== Click to learn more​


Calories: 400
Fat: 10g
Carbohydrates: 21g
Sodium: 298mg
Fiber: 7g
Protein: 56g
Sugar: 8g

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