I took a viral cinnamon roll recipe with 72 grams of sugar and over 1000 calories per bun and completely reworked it into something way more balanced — 344 calories, 20g of protein, and only 2g of sugar per roll.
In this video, I walk you through:
– How I modified the original recipe
– The ingredient swaps that made the biggest difference
– Whether high-protein cinnamon rolls are actually worth it
This is for anyone who loves cozy baked goods but wants something that fits into a realistic, macro-friendly lifestyle — without pretending it’s “diet food.”
Now I totally understand why these cinnamon buns went viral- they look amazing BUT I would never eat one. At over 1,000 calories and 72g of sugar, I know for a fact they are going to leave me feeling gross the whole rest of the day AND use up half my maintenance calories.
And that’s exactly why I developed this recipe. With a better portion size, macros, and healthier ingredients, the result is just a soft and delicious, but ca actually help you reach your heath and weight loss goals!
Find the full recipe here! https://2explorewellness.com/low-sugar-high-protein-cinnamon-buns/
The estimated calories and macros for this original recipe (8 servings as shown in her video) : Full recipe for the high sugar version https://www.wellmadebykiley.com/blog/perfect-classic-cinnamon-rolls#recipe
Calories: 1,022
Protein: 19g
Carbs: 122g
Fat: 49g
Sugar: 72g
My swaps bring it to:
Calories: 345
Protein: 20g
Carbs: 88g
Fat: 10g
Sugar: 2g
(based on 12 rolls, cuz portion control)
Full Recipe :
00:00 Recipe introduction
01:21 Dough Ingredients + Swaps
03:15 Making the Dough
09:04 Cinnamon Filling
11:19 Putting Together the Buns
14:44 Making the Frostings (2 Options)
17:44 Finishing the Buns + Taste Test
Protein powders:
for a light and creamy texture use whey (significantly less liquid needed) https://legionathletics.com/products/supplements/whey-protein-powder/?r=26ygo&utm_campaign=bc&utm_medium=athlete&utm_source=26ygo (Discount code 2XW)
For a texture similar to the video use a blend
https://devotion.rfrl.co/9881p (code AMYS232)
For a plain vanilla, you can use Quest
https://amzn.to/4kkd1lI
Granulated Stevia:
https://amzn.to/3ZqmzSH
Non-nutritive brown sugar:
https://amzn.to/4caAfZy
Non-nutritive confectioners sugar:
https://amzn.to/3LZEOvg
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