High Protein Cinnamon Rolls With Sticky Protein Glaze


April 10, 2016

I don’t think these need much introduction but here’s how this recipe came about – I love cinnamon rolls but I also want to look bangin’ in my bikini in a few weeks time. This is why this recipe was created! Enjoy 🙂

  • Prep: 25 mins
  • Cook: 45 mins


For the dough

250g Spelt flour (I used Doves Farm which I picked up at the supermarket)

50g Muscle Mousse White Chocolate (which you can get here)

7g Instant acting yeast (I used 1 sachet of Hovis instant acting yeast)

50g of Liquid whole egg (I use Two Chicks Whole Egg) or you can sub for 1 large whole egg.

150g Almond milk

50g Melted coconut oil (I used Coconut Merchant Organic Virgin Coconut Oil)

For the filling

50g Sukrin Gold (which you can get here)

20g Sweet Spreads Cinnamon Roll (which you can get here) or sub for plain coconut oil.

1tsp Cinnamon

For the protein glaze

Vanilla whey protein (Smart Protein have THE best tasting vanilla whey )



1In a pan on a low heat melt the coconut oil. Add the milk and remove from the heat. Once the milk has cooled the coconut oil then add the egg. You need to make sure the coconut oil and milk mixture is cool enough before adding the egg or you will end up cooking the egg! Whisk this mixture to incorporate everything and set aside. If you stick your finger in it should be luke warm.

2In a large bowl put the flour, Muscle Mousse and instant acting yeast and mix thoroughly.

3Make a well (that’s a fancy name for dent!) in the centre of the mixture and tip the liquid in. Using a spoon gently mix the flour into the milk mixture slowly but letting it drop from the sides into the well. Once all the flour is incorporated you should be left with a sticky dough that is quite wet.

4Tip this out onto a floured surface and get kneading! The amount of time you need to knead (haha!) will depending on how good you are. I’m terrible so I kneaded the mixture for a good 10 minutes. You want a soft dough that when you poke it springs back. If you don’t knead it enough then your buns will be very dense (that’s hard, not stupid).

5Once you reach this point, wash out the bowl, spread it with a little coconut or sunflower oil to stop the dough sticking. Pop your dough in, cover it with clingfilm or a clean tea towel and put it somewhere warm. Either on a radiator, in a hot kitchen or my choice is the airing cupboard! You need to leave it until it’s doubled in size. This will take around 1 hour.

6Once it’s ready, tip the dough out onto a floured surface and put your oven on to preheat (190’c). Using a rolling pin roll the dough out into a rectangle around 2cm thick.

7At this point you’re ready to add the flavourings! Drizzle over the sweet spreads (I pop it in the microwave for a few seconds) or coconut oil. Then sprinkle over the Sukrin Gold and cinnamon – make sure you go right to the edges so every roll gets the same filling!

8You then need to roll the dough up as tightly as you can length ways so you end up with a big long sausage (…grow up!). Using a serrated knife cut the dough around 2 inches apart and place sideways on a lined and well greased baking tray. If you push them together with the end facing in then this will help them stay together and not uncurl in the oven.

9Bake your cinnamon rolls for 20 mins until they are a light golden brown – you don’t want to over bake them as they will become dry.

10Remove from the oven and allow the buns to cool slightly before adding the glaze.

11To make this all you need to do is mix whey protein with a touch of water until it’s sticky and drizzleable. I would suggest adding the glaze when you want to eat them rather than adding it and storing as it does harden up and isn’t as nice.

12These are best eaten on the day of making them – but I don’t think you’ll have any trouble with that!


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April 10th, 2016