Fluffy, sweet, comforting—and secretly good for you? Yes, please. These Healthy Cinnamon Rolls are proof that indulgence doesn’t have to mean sugar overload or excess calories. Whether you’re trying to eat cleaner, watch your sugar intake, or simply want a lighter option for your weekend breakfast spread, this recipe delivers.
The focus here is on balanced flavor and health-conscious ingredients, all while keeping the classic swirl and cinnamon-sweet aroma we crave in a traditional cinnamon roll. Made with Greek yogurt for added protein and moisture, a touch of maple syrup for sweetness, and a simple dough that doesn’t require hours of proofing, these rolls come together quickly and easily. You get soft, pillowy rolls with golden tops and gooey cinnamon centers—and zero guilt.
Even better? They taste amazing reheated, making them perfect for meal prep or weekday treats. You won’t miss the refined sugar or heavy butter—promise.
If you’ve ever thought you had to give up cinnamon rolls while eating healthy, this recipe is your solution. These rolls strike that perfect balance between comfort food and smart choices, and once you try them, they might just become your go-to breakfast favorite.
What Makes These Healthy Cinnamon Rolls Special?
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Low in calories and sugar: Each roll is under 180 calories with significantly reduced sugar.
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No yeast required: That’s right—no rise time needed. Just mix, roll, and bake.
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Made with Greek yogurt: Adds moisture, protein, and keeps the dough tender.
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Naturally sweetened: A touch of maple syrup and cinnamon make them sweet without added refined sugar.
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Easy to prep ahead: Great for meal prep or make-ahead breakfasts for the week.
These rolls come together quickly, using simple pantry staples and a shortcut dough that saves time without compromising texture. You still get that satisfying swirl and warm cinnamon flavor—but in a way that supports your health goals.
Ingredient Notes
Here’s a breakdown of the key ingredients and why they matter:
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All-purpose flour: Keeps the dough light and fluffy. You can use white whole wheat flour for added fiber, but it may be slightly denser.
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Baking powder: Replaces yeast and helps the dough rise instantly.
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Plain Greek yogurt: Adds richness, moisture, and protein. Use 2% or nonfat. Can be swapped with dairy-free yogurt.
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Maple syrup: Natural sweetener that’s easier on blood sugar. You can also use honey or agave syrup.
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Cinnamon: The star of the show! Choose high-quality Ceylon cinnamon for the best flavor.
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Coconut sugar or brown sugar: Just a couple of tablespoons in the filling to give it that classic sticky-sweet feel.
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Vanilla extract: Rounds out the flavor—don’t skip it.
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Light cream cheese: For the optional glaze. Mix with a little maple syrup and almond milk.
Special equipment tip: A rolling pin and sharp knife are helpful. Parchment paper makes cleanup easier.
How To Make Healthy Cinnamon Rolls
1. Preheat the oven and prep your pan
Preheat to 350°F (175°C). Lightly grease an 8-inch round baking dish or line with parchment paper.
2. Make the dough
In a large bowl, whisk together 1 ¾ cups flour, 2 tsp baking powder, and ¼ tsp salt.
Stir in 1 cup Greek yogurt and 1 tbsp maple syrup. Mix until a sticky dough forms.
Turn out onto a floured surface and knead 5-7 times until smooth.
3. Roll out and fill
Roll dough into a rectangle about ¼ inch thick.
Spread with 1 tbsp softened coconut oil or light butter (optional).
Sprinkle with a mixture of 2 tbsp coconut sugar and 1 tbsp cinnamon.
4. Roll and slice
Roll dough tightly from the long side. Slice into 8 even rolls using a sharp knife or floss for clean cuts.
5. Bake
Place rolls in prepared pan and bake for 20–24 minutes or until lightly golden and cooked through.
You should see light browning on top and the centers puffing slightly.
6. Make glaze (optional)
Mix 2 tbsp light cream cheese, 1 tbsp maple syrup, and 1 tbsp almond milk. Drizzle over warm rolls.
Storage Options
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Room Temperature: Keep rolls in an airtight container for up to 2 days.
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Refrigeration: Store for 4–5 days in the fridge. Reheat in the microwave for 15–20 seconds.
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Freezing: Freeze rolls (baked or unbaked) for up to 2 months. Wrap individually.
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Reheating: Warm in microwave or oven at 300°F for 5–7 minutes until soft.
Variations and Substitutions
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Vegan Version: Use dairy-free yogurt and a plant-based cream cheese.
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Protein-Packed: Add 1–2 tablespoons of vanilla protein powder to the dough.
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Gluten-Free: Use a 1:1 gluten-free flour blend; dough may be softer, so chill before rolling.
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Fall Spice: Add nutmeg, cardamom, or pumpkin spice to the filling.
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Apple Cinnamon: Dice ½ apple and mix into the filling for extra flavor.
Frequently Asked Questions
1. Can I make the dough ahead of time?
Yes, you can make the dough up to 24 hours in advance. Keep it wrapped in the fridge.
2. What’s the best yogurt for this recipe?
Plain Greek yogurt, either 2% or nonfat. If you’re dairy-free, go with a thick coconut-based yogurt.
3. My dough is sticky—what should I do?
Add extra flour 1 tablespoon at a time while kneading until it’s just smooth.
4. Can I skip the glaze?
Totally! They’re still delicious without it, but it adds a nice creamy finish.
5. How do I keep the rolls from unrolling while baking?
Place them snugly in the pan so they support each other during baking.
6. Are these sweet enough without sugar?
Yes! The cinnamon and maple syrup bring plenty of flavor, but feel free to adjust to your taste.
Conclusion
These Healthy Cinnamon Rolls are a breakfast dream come true—warm, sweet, soft, and satisfying without the sugar spike or calorie overload. They come together quickly, store beautifully, and are perfect for both weekday mornings and weekend brunches.
Give this recipe a try, and don’t forget to tag your creations online. I’d love to see your cinnamon swirl success stories!
Print
Healthy Cinnamon Rolls (Low-Calorie, Low-Sugar!)
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 8 rolls 1x
Description
Warm, fluffy, and sweet without the guilt—these low-calorie cinnamon rolls are made with simple, wholesome ingredients and ready in under 30 minutes. Perfect for a clean-eating breakfast or light dessert.
Ingredients
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1 ¾ cups all-purpose flour
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2 tsp baking powder
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¼ tsp salt
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1 cup plain Greek yogurt
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1 tbsp maple syrup
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2 tbsp coconut sugar
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1 tbsp cinnamon
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1 tbsp coconut oil (optional)
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2 tbsp light cream cheese (for glaze)
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1 tbsp maple syrup (for glaze)
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1 tbsp almond milk (for glaze)
Instructions
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Preheat oven to 350°F and prepare an 8-inch baking pan.
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Mix dry ingredients, then stir in yogurt and maple syrup to form dough.
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Roll out dough, spread filling, and roll tightly.
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Cut into 8 slices and bake for 20–24 minutes.
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Optional: drizzle with glaze.
Nutrition
- Calories: 170
- Sugar: 5g
- Fat: 4g
- Carbohydrates: 25g
- Protein: 6g