Healthy Cinnamon Rolls (Low-Calorie, Low-Sugar!)

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Introducing my healthy cinnamon rolls—great for breakfast, brunch, and special occasions! This easy recipe is low in sugar and calories, ideal for anyone seeking a healthier alternative to enjoy as a morning pick-me-up, healthy treat, or with tea and coffee. With my step-by-step instructions, and a few healthy swaps, I’ll show you exactly how to make these fluffy, gooey cinnamon rolls perfectly every time!

If you’ve been on the hunt for healthy cinnamon rolls, you have come to the right place!

I’ve perfected a healthy cinnamon roll recipe that delivers all the classic flavors you love—ooey-gooey, perfectly sweet, and irresistibly fluffy—but with half the calories and sugar of traditional versions.

There is nothing quite like a hot, freshly made batch of homemade cinnamon rolls. The soft, fluffy texture of cinnamon buns, the perfectly balanced sweetness of the cinnamon sugar mixture, and the creamy icing make cinnamon rolls one of those treats that is pretty much irresistible.

However, if you’re trying to be more health conscious, they probably aren’t the best thing to consume on a regular basis. Given my love for all things sweet, I knew I had to come up with a solution! And I’m happy to say, these healthier cinnamon rolls are a real winner!

While it might seem daunting to make these buns from scratch, rest assured it is actually quite easy. I’ll take you through the process step-by-step, with helpful tips for smooth sailing.

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🥘 Ingredients

My low-calorie cinnamon buns recipe calls for simple pantry staples like vanilla extract, sugar, and cinnamon and stands out for its use of pumpkin puree. Below I’ll break the needed ingredients down into categories for the dough, filling, and icing!

For The Cinnamon Roll Dough

Milk: Either low fat milk or unsweetened almond milk (for a vegan option) would work. I haven’t tried this recipe with unsweetened coconut milk but I imagine that should work too.

Oil: Use any oil of choice, preferably with a neutral taste. I like to use coconut oil, avocado oil, or any organic vegetable oil.

Egg: To bind the ingredients together and improve overall texture, I use one regular egg. 

Pumpkin Puree: I use pumpkin puree as a secret hack – it allows me to use less butter in this recipe without losing any of the moisture! Make sure to use pure pumpkin puree, not pumpkin pie filling.

Spices: Vanilla extract, ground cinnamon, and ground nutmeg provide the best flavor and warmth. I love the aroma that these spices create as the cinnamon rolls bake!

Sugar: I typically use unpacked brown sugar or coconut sugar in this recipe. For even lower-sugar cinnamon rolls – you can substitute 1/3 of the sugar with stevia or monk fruit. I haven’t tried this healthy Cinnabon recipe with maple syrup or honey but I would imagine both of those could also work.

Instant Yeast: This is critical for helping the dough rise! You can also use active dry yeast, but your rolls will take longer to rise.

Whole Wheat Bread Flour: I prefer to give this low calorie cinnamon rolls recipe a boost in whole grains instead of using all purpose flour. I would guess that regular whole wheat flour, white whole wheat flour, or whole wheat pastry flour would also work.

For The Delicious Filling

Sugar & Spices: Any type of sugar will work! White sugar, brown sugar, cane sugar, coconut sugar – they will all taste great. You can also use powdered stevia for a sugar-free option. I mix the sugar with cinnamon and pumpkin pie spice for additional depth and flavor. The pumpkin pie spice is optional, so if you can’t find it, you can use a combination of cinnamon with a pinch of nutmeg and ground cloves for a similar result.

Butter: The butter is optional here but it helps the sugar cinnamon mixture stick to the dough.

For The Healthy Cinnamon Roll Icing

Instead of the high calorie traditional cream cheese frosting typically used with cinnamon buns, this healthy icing needs just 3 ingredients! I use powdered sugar, milk (low-fat regular or plant-based milk), and vanilla bean paste.

🔪 How To Make Healthy Cinnamon Rolls

Making my healthy cinnamon roll recipe is a lot easier than you might think! Follow my simple instructions below and quickly master the art of making this delicious pastry.

Activate Yeast: To prepare for this recipe, I start by adding warm milk, sugar, and sprinkle the yeast on top to a small bowl. Let it rise for 5 minutes.

Mix Wet Ingredients: In a large mixing bowl I combine the oil, egg, vanilla, and pumpkin puree, mixing until smooth and well combined. Then, I pour in the milk with yeast and stir until combined.

Add Dry Ingredients: Now, I add the flour and spices to the wet ingredients and stir until incorporated.

Knead Flour Mixture: I usually either knead the flour mix by hand or use a stand mixer with a dough hook attachment for 3-5 minutes. You want to have an elastic and smooth dough.

Let Dough Rise: Next, I form the dough into a ball and place it into a lightly greased large bowl. Cover with a kitchen towel and let it rise for 1 – 2 hours in a warm place until doubled in size.

Roll Dough: Once doubled in size, I transfer the dough onto a floured work surface. With the help of a rolling pin, I roll the dough until I have a large rectangle – about a 14×16 inch rectangle.

Add Filling, Slice Into Rolls: The next step is to spread the butter on top and sprinkle the sugar, cinnamon and pumpkin spice. Roll the dough into a log shape and cut out 12 rolls. I prefer to use a sharp knife, but any serrated knife, or even a string of dental floss, will work!

Let The Rolls Rise: Place the rolls into a 9×13 inch baking dish and cover again. I like to let them rise for 30 minutes, while the oven preheats to 350 degrees fahrenheit.

Bake: Take these low fat cinnamon rolls to the oven and bake for 20-30 minutes until golden brown on top.

Glaze And Serve: To make the glaze I mix the icing sugar with milk and vanilla. Top the cinnamon roll with glaze.

Let the glaze cool over the rolls for 2-3 minutes, then serve!

📖 Variations 

Here are a few of my favorite ways to change these low-sugar cinnamon rolls slightly, by adding in different flavors or accommodating different dietary needs!

Different Spreads: Instead of spreading regular butter on the dough before rolling it up, try adding a spread of pumpkin or apple butter to the filling as a 1:1 substitution.

Add Citrus: Add about 1 tbsp freshly squeezed orange juice to the glaze. It will give you a zesty orange flavor that is amazing.

Try A Different Icing: You can top these rolls with a traditional cream cheese icing for more decadence. I also like to play around with maple frosting, vanilla frosting, or even vegan cream cheese icing! You can also make a Greek yogurt icing by combining plain Greek yogurt, powdered sugar, vanilla extract and a tablespoon or two of coconut flour (if needed, to bind the frosting).

Mix-Ins: Feel free to try raisins, dried cranberries, dried cherries, pecans, walnuts or anything you like to add into your healthy cinnamon rolls! 

Vegan Cinnamon Rolls: To make these cinnamon buns vegan, use almond milk as a 1:1 substitution for regular milk, vegan butter as a 1:1 substitution, and swap egg for either 1 flax egg (3 tbsp water mixed with 1 tbsp ground flaxseed), for 3-4 tbsp more milk, or 1/4 cup pumpkin puree.

Gluten Free Cinnamon Rolls: Try a 1:1 gluten free baking flour, or gluten free oat flour to make this healthy cinnamon rolls recipe gluten free.

Sugar Free Option: Replace all of the sugar in this recipe with stevia or monk fruit as a 1:1 substitution (adjust to taste though, as both stevia and monk fruit are sweeter than regular sugar).

🍽 Serving Suggestions

I love serving these homemade healthy cinnamon rolls as part of a bigger breakfast or brunch spread, or sometimes I’ll just enjoy them on their own! Here are some of my favorite pairings:

Warm Beverages: There is nothing more comforting than a warm drink and a gooey cinnamon roll! Try out my oat milk hot cocoa or lavender latte.

Other Breakfast Items: For a full breakfast or brunch spread, I love to serve these rolls alongside oat flour pancakes, and breakfast fruit salad.

🫙 Storing And Reheating

Refrigerator: Once cooled completely, I place the cinnamon rolls inside of an airtight container and store them at room temperature for up to two days. If I need to extend their shelf life, I’ll place them in the fridge for up to 5 days!

Freezer: I love to freeze these easy healthy cinnamon rolls to have on hand! There are two methods I’ll typically use when freezing these rolls:

1) To Freeze Before Baking: After following the instructions for the first rise, roll, and cut, you can easily store these in a freezer-safe container until you’re ready to bake them.

2) To Freeze After Baking: Let the rolls cool completely. Then wrap each one in plastic wrap and put them in a freezer-safe bag or container. They will last up to 2 months in the freezer. 

Reheating: Before serving from the fridge, I recommend tossing these healthy cinnamon buns in the microwave for 10-15 seconds, or warming them in the toaster oven on low heat for a couple of minutes. That will help them to become warm and gooey just like they were when they came out of the oven. If they have been frozen after baking, let them thaw in the fridge overnight, then warm in the toaster oven or regular oven at 350 degrees until warmed through. If frozen before baking, they’ll need to thaw in the fridge overnight, then rise on the countertop for one hour, and then you can follow my baking instructions in this recipe.

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