Healthy Cinnamon Rolls (Low-Calorie, Low-Sugar!)
This post may contain affiliate links. As an Amazon Associate, I earn from qualifying purchases. Please read my disclosure.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.
👩🏽🍳 Why I Love This Recipe
There is so much to love about these low calorie cinnamon rolls! I have incorporated a bunch of healthy ingredient swaps in this recipe: whole wheat flour instead of refined flour, pumpkin puree instead of butter, and less sugar overall. The pumpkin puree cuts down on the amount of fat needed too!
While the classic Cinnabon cinnamon rolls have 880 calories each, 60 grams of sugar, 30 grams of fat, my healthy cinnamon rolls recipe has 1/4 of the calories and fat (about 200 calories and 7 grams of fat per roll), and 1/6 of the sugar – making it a much better option!
They are fluffy and moist on the inside and perfectly flaky on the outside. Every bite is super satisfying – and I guarantee your entire family will adore them! Even little kids and picky eaters won’t be able to tell the difference from traditional cinnamon rolls.
I will often whip up a batch of these healthy homemade cinnamon rolls whenever I am craving something comforting and delicious.
I’ve tested these rolls so many times, with different ingredient combinations and bake times, and the recipe here is the one that gave me the best results – but I’ve also provided substitution suggestions and variations below if you need to switch things up!
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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!
💭 Expert Tips
My #1 Secret Tip for this healthy cinnamon bun recipe is to make sure you spoon and level your flour into your measuring cup.
Instead of just scooping out the flour with your measuring cup, it is important to be more precise with measurements, so you don’t end up with too much flour. Also, don’t forget to sift it as you’re adding it to the mixing bowl.
Doing these two things will ensure you have a light and fluffy roll. Adding too much flour to the cinnamon rolls will cause them to be dense, tough, and not nearly as light and airy.
Other Tips To Keep In Mind:
- Use bread flour in the recipe. The higher protein content in bread flour helps to achieve softer cinnamon rolls.
- Do not overheat your milk. The milk should be warm, as hot milk will kill the yeast and the dough won’t rise properly.
- You can make the cinnamon rolls overnight. After placing the rolls into a pan, cover with plastic wrap and place in the fridge overnight. On the next day leave them on a countertop for 30 minutes before baking.
- Do not overwork the dough. Once all the ingredients are incorporated, you don’t need to over-knead it. Overworking the dough leads to a stiff, hard roll that’s not too appealing.
- To seal the rolled up dough before cutting them into individual rolls, pinch the free end – and if you need to, you can brush the edge with water before pinching to seal.
📖 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, crispy fried potatoes and onions, 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.
❓Recipe FAQs
Sticky dough may not be a bad thing as that leads to fluffier cinnamon rolls! You want it to be a little bit sticky, but if your dough seems a bit too sticky, add a small amount of flour, one spoonful at a time. The dough should become more of a tacky texture where it pulls away from the mixing bowl but isn’t too dry. Be careful not to add too much flour as that will result in tough, dry buns!
Make sure to not overheat your milk! The milk should be warm but not hot. If the temperature of the milk is too high, it will kill the yeast and the dough will not rise. Alternatively, if the milk is too cold it will also not activate!
It is important to cut the rolled dough very evenly into individual rolls. This can be a challenging step, so ensure that you use a sharp knife for a clean, effective cut! If the rolls are cut unevenly, they may bake at different rates, resulting in some being undercooked while others are overcooked.
Nope! My recipe uses instant yeast, so you don’t really need to proof it before adding it to the recipe. But you can proof it just to check if it’s still active, if it’s older instant yeast that you haven’t used in a while.
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🎥 Watch How to Make It
Healthy Cinnamon Rolls
Ingredients
For The Cinnamon Roll Dough
- ½ cup unsweetened almond milk or lowfat milk, warm (118 ml)
- ¼ cup brown sugar (unpacked) or coconut sugar can also use powdered stevia (55 grams)
- 2 tsp instant yeast (1 package)
- ¼ cup vegetable oil (Use any vegetable oil like sunflower, coconut oil or canola/rapeseed oil)
- 1 egg
- 1 tsp vanilla bean paste or vanilla extract
- ½ cup pure pumpkin puree (110 grams)
- 3½ cups whole wheat bread flour, sifted, divided (440 grams) Note – you'll need more for hands and work surface
- 1 tsp ground cinnamon
- 1 tsp ground nutmeg
For The Filling
- ¼ cup butter, softened at room temperature (60 grams)
- ½ cup coconut sugar or brown sugar, unpacked can also use powdered stevia (100 grams)
- 1 tbsp cinnamon
- 1 tsp pumpkin pie spice optional
- 2 tbsp raisins, dried cherries, walnuts, pecans, or dried cranberries optional
Glaze/Icing (Optional)
- 2 tbsp unsweetened almond milk or lowfat milk
- ¼ cup powdered sugar (30 grams)
- 1 tsp vanilla bean paste
Instructions
- In a small bowl add warm milk, sugar and sprinkle the yeast on top. Let it rise for 5minutes.
- In a large mixing bowl combine the oil, egg, vanilla, pumpkin puree and mix until smooth and well combined.
- Pour in the milk with yeast and stir until combined.
- Add the flour and spices and stir until incorporated.
- Knead by hand or using a mixer for 3-5 minutes until you have an elastic and smooth dough.
- Form into a ball and transfer to a lightly greased bowl. Cover with a kitchen towel and let it rise for 1 – 2 hours until doubled in size.
- Transfer the dough onto a floured surface. With the help of a rolling pin, roll out the dough until you have a 14×16-inch rectangle.
- Spread the butter on top and sprinkle with sugar, cinnamon and pumpkin spice. Roll the dough into a log and with a knife cut out 12 rolls.
- Place the rolls into a 9×13 inch baking pan and cover again. Let them rise for 30 minutes, then preheat your oven to 350 degrees.
- Take the rolls to the oven and bake for 20-30 minutes until golden brown on top.
- To make the glaze, mix the icing sugar with milk and vanilla. Top the cinnamon roll with glaze and enjoy!
Notes
- Do not overheat your milk. The milk should be warm, as hot milk will kill the yeast and the dough will not rise.
- Use bread flour in the recipe. The higher protein content in bread flour helps to achieve softer cinnamon rolls.
- If you want to freeze the rolls, they should be frozen after the first rise, roll and cut. When you are ready to bake, let them on a countertop for 1 hour before baking.
- You can make the cinnamon rolls overnight. After placing the rolls into a pan, cover with plastic wrap and place in the fridge overnight. On the next day leave them on a countertop for 30 minutes before baking.
- Make sure to spoon and level your flour into your measuring cup (versus scooping out the flour with your measuring cup) and don’t forget to sift it! Doing these two things will ensure you have a light and fluffy roll vs. a dense roll. Be sure not to add too much flour to the cinnamon rolls. If you add too much, they are going to be denser and not as fluffy.
- When making cinnamon rolls, it’s important not to overwork the dough. Once all the ingredients are incorporated, you don’t need to over-knead it. Overworking the dough leads to a stiff, hard roll that’s not too appealing.
- To seal the rolled up dough before cutting them into individual rolls, pinch the free end – and if you need to, you can brush the edge with water before pinching to seal.
- If you don’t have pumpkin pie spice you can use a combination of cinnamon, nutmeg and clove for a similar result.
- For a vegan version, substitute your favorite non-dairy milk for the regular milk, use a flax egg or a vegan egg substitute, and use vegan butter or coconut oil for the butter.
- Nutritional information calculated using lowfat milk, coconut sugar and walnuts as the optional add in.
Great recipe, but for me the orange zest made it taste bitter. Might have been something about the orange I used. Next time I’ll omit the zest. Thanks for the wonderful recipe.
Hi Larry! Aw I’m sorry to hear that. It might have been the orange you used, or – if you end up zesting too much of the rind, the part that is close to the white part of the orange ends up being really bitter. So you could try zesting the orange differently, or yes, omitting it is totally fine too. Glad the rest of the recipe turned out well! 🙂
I didn’t read all the comments but almond milk might be a good lower calorie sub for the fat free milk 🙂
It’s definitely worth a try! I’m just not sure how the almond milk will react with the yeast in the dough — but if anyone ends up trying it definitely let me know how it is!
Do the calories include or omit the icing?
The calories should include the icing 🙂
Thanks!
I subbed the brown sugar + powdered sugar with splenda, and the maple syrup with sugar free maple syrup!
They turned out to be 106 calories, yum! 🙂
Oh that’s great! Thanks for outlining the substitutions – very helpful!
I’m going to be brave and try coconut oil instead of vegetable oil. I’ll let you know if it is still a success.
Chanel
Oooh awesome! Keep me posted for sure! 🙂
Yessss. I’ve been looking for a lightened up cinnamon roll recipe for the longest time. I will definitely be trying these soon!
Yaay!! So glad you’ll be trying this recipe! I’m sure you will love it Ruta!
this was actually great for a lightened up version, it was soft and not at all dry. for the icing i mixed powdered sugar with orange juice instead and was great. thanks.
Oh awesome!! So glad you liked it – and I love the idea of mixing powdered sugar with orange juice for the icing!
I just made these tonight using cherries as the dried fruit, and they were awesome! I love the idea of maple syrup in the filling instead of butter or corn syrup. Great recipe!
Hooray!! I’m so happy you liked the recipe Beth 🙂 I usually make mine with raisins, but I’m sure the cherries tasted great!!
The cinnamon rolls look incredible and at the same time low fat which makes it guilt free breakfast. Good one!!!
Thanks so much Shibi!! I konw you will love these! 🙂
Wow. I would have never guessed that those were reduced fat rolls in any way. They look absolutely delicious.
Thanks so much! I promise, they won’t taste like they’re reduced fat either 🙂
These looked AMAZING!
I’m hosting a giveaway with a company that offers healthy desserts. 🙂 Love for you to enter!
https://therealfoodrunner.blogspot.com/2012/09/so-delicious-giveaway.html
Thanks so much Katherine! I’ll be sure to check it out!
These look amazing!! Super excited to try it 🙂
Thanks Sushma!! I’m sure you will love them!
cinnamon rolls are my favorites.
That’s great! 🙂 Enjoy!
Yum!! These cinnamon rolls look delish! Perfect for a lazy Sunday morning.
Thanks Katie!! Hope you get to enjoy them this weekend! 🙂
Wow, I really love your secret swaps – that’s soooo brilliant! I’m not really into cinnamon, but your recipe has changed my taste. 😀
Aw thank you so much Linda! And I promise, you won’t even be able to tell the difference with these swaps 🙂 I’m so glad you’re getting more into cinnamon!! It’s one of my favorite spices – I add it to everything: oatmeal, hot chocolate, tea, sometimes it’s even fun to sprinkle on peanut butter and banana on toast – it tastes great! Can’t wait to hear how you like this recipe!
These looks absolutely fantastic. I have been making cinnamon rolls in my head since so long. Never made them out of it, though. But this looks like a perfect opportunity to try them for real once. Bookmarked! 🙂
Haha! Making cinnamon rolls in your head – I love it 🙂 I often bake in my head as well – especially when I’m sitting in traffic or bored hehe. Hope you like this recipe when you try it at home!
delicious- the perfect weekend breakfast!
Exactly 🙂 With a hot cup of tea and a good book — I could eat these every Sunday morning!
i love cinnamon rolls but as you said they are high in calories and not the healthiest! this looks like a great substituted option! I will have to pin it to remember in the future! thanks! (:
Thanks so much Danielle! I’m sure you will love these healthified cinnamon rolls when you try them! 🙂