Sourdough Protein Cinnamon Rolls
I love fitness and I love baking—but sometimes those two passions feel like they can clash. So, I thought, why not make them the best of both worlds? That’s how these Sourdough Protein Cinnamon Rolls were born.
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The idea came from a casual conversation with my friend and fellow sourdough creator, Rebekah (@That Sourdough Gal). We were texting back and forth about our latest bakes, and she mentioned she was testing cinnamon rolls for her blog. At the same time, I was working on my high-protein sourdough series. I threw out the idea: what if we collab and make the best high-protein cinnamon rolls we possibly can?
From there, the fun began. We set up a shared note on our iPhones and started bouncing ideas, feedback, pictures, and test results back and forth. It took seven full rounds of testing before we got them to a place that checked our boxes—
- Must taste amazing
- Must be fluffy
- Must be naturally fermented overnight
- Must have macros that actually make sense for a high-protein recipe
To be upfront, these cinnamon rolls aren’t your traditional overindulgent, over-the-top sugary roll. Instead, they’re soft, swirled with a gooey cinnamon-protein filling, and surprisingly balanced nutritionally. After eating one (or a couple lol) they don’t give me that sugar crash feeling! They’re proof that you don’t have to give up what you love—even if you’re in a calorie deficit or chasing higher protein goals!
Step-by-Step: Sourdough Protein Cinnamon Roll Recipe-
Before You Start
Make sure your sourdough starter is fed 4–6 hours before mixing this recipe so it’s bubbly, active, and at its peak. This ensures your dough rises properly and gives you that fluffy texture we’re after. If you need guidance on how to feed your starter, click here.
After feeding your starter, set out 28g (2 tbsp) of butter to the side to soften for making your dough this evening.
1. Mix the dough (Before Bed)
In a large bowl, whisk together 100g active sourdough starter, 100g 0% thick Greek yogurt (I used Fage brand), 60g warm Fairlife milk, 1 large egg, 50g honey, and 28g (2 tbsp) softened butter until smooth.
Add 250g bread flour, 50g whole wheat flour, and 5g salt. Mix with a dough whisk until combined. The dough will seem a little dry at first, switch to hand kneading and work it for about 5 minutes until it comes together into a stiff, smooth ball.
I typically hand mix all my dough, but Rebekah likes to use her stand mixer—either method works here, so use what you prefer!
Cover the bowl and let the dough bulk ferment at room temperature for 8–10 hours or overnight.
Pro tip: Leave 56g (4 tbsp) butter out to soften next to your bowl during the ferment—this will be used for the filling tomorrow.
2. Make the protein filling (Next Morning)
In a small bowl, whisk 50g warm Fairlife milk with 50g Ghost Cinnabon protein powder until it becomes a thick paste. Make sure this isn’t runny! Doing this hydrates the protein powder and keeps it from taking any moisture from the dough.
Stir in the 4 tbsp softened butter, 50g Swerve brown sugar or regular brown sugar, and 2 tsp cinnamon (4g).
Note: If you’re not using a cinnamon flavored protein like Ghost Cinnabon, add 2 more tsp of cinnamon.
3. Roll and fill the dough
Lightly flour your countertop and rolling pin. Roll out the fermented dough into a rectangle about 10×14 inches.
Spread an even layer of filling over the dough, edge to edge. If you have left over filling, that’s okay– we’ll use it in the next step!
The filling will have more of a frosting-like texture rather than a crumbly mixture. It spreads easily over the dough but can get a bit messy when you’re rolling each strip. I like to keep a paper towel nearby to quickly wipe my hands between rolls—it makes the process much smoother!
4. Slice into rolls
Use a pizza cutter to trim about 1 inch off each end of the dough to remove the parts with less filling. Then slice the dough into 12 even strips (about 1 inch each).
Roll each strip up individually and place them into a muffin tin with liners for a more on-the-go option or a greased 9×13 pan for a more traditional roll.
Any leftover filling? Spread it over the tops for extra gooeyness!
5. Proof
Cover the muffin tin with plastic wrap and place it on a warm spot on the counter for the final proof. The rolls will puff up in 1–2 hours and will be ready to bake!
6. Bake
When ready, bake the rolls at 350°F (175°C) for 19-22 minutes, or until the tops are lightly golden or the internal temperature reaches 190–195°F.
7. Make the icing
While the rolls bake or cool, mix together 100g vanilla Greek yogurt, 70g softened cream cheese, and 30g powdered sugar or powdered monk fruit sweetener..
8. Ice and enjoy
Drizzle the icing over the sourdough protein cinnamon rolls and enjoy immediately.
Thank You Rebekah!
A huge thank you to Rebekah (That Sourdough Gal) for collaborating on this recipe. It was such a fun process testing, tweaking, and perfecting these rolls together. Please go check her out at www.thatsourdoughgal.com or on all socials @thatsourdoughgal — I know you’ll love her recipes and creativity as much as I do! And if you’re craving a classic version, she just published a traditional sourdough cinnamon roll recipe over on her blog—Wildly Soft Sourdough Cinnamon Rolls (No Tang).
FAQ:
Can I make these without protein powder?
Yes! If you skip the protein powder, adjust the filling recipe to 4 tbsp softened butter, 60–65g brown sugar (regular or Swerve Brown), 4 tsp cinnamon (9g)– they’ll still bake up fluffy and delicious—just with lower protein content.
Do I have to use Ghost Cinnabon protein powder?
No, but I recommend it because the cinnamon roll flavor pairs perfectly with this recipe! If you use a different protein powder, I recommend using whey protein. Check sweetness and adjust cinnamon to taste.
Why are these baked in a muffin tin instead of a pan?
I polled my audience and 80% preferred the muffin tin style—it makes portion sizes easier and they’re perfect for grab-and-go breakfasts. You can still bake them in a 9×13 pan if you’d rather.
How much protein is in each roll?
Each roll has just over 10g of protein (when made with Ghost Cinnabon protein powder, Fage Greek yogurt, and Fairlife milk). Macros will vary depending on the exact brands you use.
Can I use full-fat Greek yogurt instead of 0%?
Yes! I use 0% for higher protein and lower fat, but full-fat yogurt will work—it just changes the macros slightly.
If You Liked These, Try This
If you enjoyed these Sourdough Protein Cinnamon Rolls, you’ll also love my Protein Sourdough Discard Banana Bread Muffins. They use the same Ghost Cinnabon protein powder and are perfect for breakfast meal prep or a healthier snack option.
Sourdough Protein Cinnamon Rolls
Equipment
- 1 Medium/Large bowl
- 2 small bowls for filling and icing
- 2 forks or whisks
- 1 Muffin Tin or 9×13 pan
- 1 Paper towel
Ingredients
Dough
- 100 g active sourdough starter
- 100 g 0% thick Greek yogurt I use Fage brand
- 60 g warm milk Fairlife for higher protein
- 1 large egg
- 50 g honey
- 28 g softened butter
- 250 g unbleached bread flour
- 50 g whole wheat flour
- 5 g salt
Filling Ingredients
- 50 g Ghost Cinnabon protein powder or similar flavored whey protein powder
- 50 g milk warmed
- 4 tbsp softened butter
- 50 g brown sugar Swerve or brown sugar
- 2 tsp 4g cinnamon – adjust to taste
Protein Icing
- 100 g vanilla Greek yogurt (you can also add vanilla to plain yogurt)
- 70 g cream cheese softened
- 30 g powdered sugar or powdered monk fruit sweetener
Instructions
Before You Start
- Feed your sourdough starter 4–6 hours before mixing so it’s bubbly, active, and at its peak. This ensures your dough rises properly and gives you that fluffy texture we’re after.Set out 28g (2 tbsp) butter to soften for your dough this evening.
Instructions
- Mix the Dough (Before Bed): In a large bowl, whisk together 100g active sourdough starter, 100g 0% thick Greek yogurt (Fage), 60g warm Fairlife milk, 1 large egg, 50g honey, and 28g (2tbsp) softened butter until smooth.Add 250g bread flour, 50g whole wheat flour, and 5g salt. Mix with a dough whisk until mostly combined. The dough will seem a little dry at first, switch to hand kneading in the bowl and work it for about 5 minutes until it comes together into a stiff, smooth ball. You can also use a stand mixer here if you prefer. Cover and bulk ferment at room temperature for about 8–10 hours (overnight).To make life easier- Leave 56g (4 tbsp) butter out to soften next to your bowl during the ferment—this will be used for the filling tomorrow.
- Make the Protein Filling (Next Morning): In a small bowl, whisk 45-50g warm Fairlife milk with 50g Ghost Cinnabon protein powder until it becomes a thick paste.Stir in 4 tbsp softened butter, 50g Swerve brown sugar, and 2 tsp cinnamon (4g).The filling will have more of a frosting-like texture rather than a crumbly mixture.Note: If not using a cinnamon-flavored protein powder like Ghost Cinnabon, add an extra 2 tsp cinnamon (total 4 tsp/9g).Thinking forward to icing- take out 70g cream cheese to soften for later.
- Roll and Fill the Dough: Lightly flour your countertop and rolling pin. Roll the fermented dough into a rectangle about 10×14 inches. Using a dough scraper, spread the filling evenly along to dough.
- Slice into Rolls: Use a pizza cutter to trim about 1 inch off each end of the dough to remove the parts with less filling. Then slice the dough into 12 even strips (about 1 inch each).The filling will have more of a frosting-like texture rather than a crumbly mixture. It spreads easily over the dough but can get a bit messy when you’re rolling each strip. I like to keep a paper towel nearby to quickly wipe my hands between rolls, it makes the process much smoother!Roll each strip up individually and place them into a 12-cup muffin tin with liners for a more on-the-go option or a greased 9×13 pan for a more traditional roll. Any leftover filling? Spread it over the top of the rolls for extra gooeyness!
- Proof: Cover the muffin tin and place in a warm spot on the counter for the final proof. Rolls will puff up in 1–2 hours and be ready to bake.
- Bake: Bake at 350°F (175°C) for 19-22 minutes, or until the tops are lightly golden or the internal temperature reaches 190–195°F.
- Make the Icing: While the rolls bake or cool, whisk together 100g vanilla Greek yogurt, 70g softened cream cheese, and 30g powdered sugar or powdered monk fruit sweetener.
- Ice and Enjoy: Drizzle the icing over rolls and enjoy immediately.
Video
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