Pancake Mix Protein Cinnamon Rolls – Amazing, with No Yeast

Amazingly soft Pancake Mix Protein Cinnamon Rolls with no yeast! These healthy cinnamon rolls use protein pancake mix and protein powder for an extra bump and have a sugar free and low fat gooey center – perfect breakfast!

I’m not really sure where this cinnamon roll recipe came from, but it was so good coz it uses pancake mix and the protein powder and baking powder; Aka, no yeast for these cinnamon rolls!

No resting time for a dough to rise or anything like it.

Cinnamon rolls and pancakes in one and asap – the real dream breakfast!

Ingredients for Pancake Mix Protein Cinnamon Rolls

This healthy Kodiak cakes pancake mix protein cinnamon rolls recipe has no yeast, just a few simple ingredients, and is perfect for a breakfast, post workout or even quick snack.

For the Protein Cinnamon Roll Dough

• Protein Pancake Mix – I used the Kodiak Cakes Buttermilk Protein Pancake Mix for this cinnamon roll recipe.
  You can also make this cinnamon bun recipe any other just-add-water pancake mix.
• Unflavored Whey-Caesin Protein Powder to replace some of the flour and make a low calorie high protein cinnamon roll.
  I recommend the Multi-purpose mix protein powder from Quest Nutrition.
• Vanilla Whey-Caesin Protein Powder to sweeten the cinnamon roll dough without the sugar; I used Whey-Caesin Quest Nutrition.
• Non-fat Greek Yogurt
• Some Unsweetened Almond Milk
• Baking Powder; No yeast here

The filling for Low Calorie Cinnamon Rolls

• Cinnamon
• 1:1 Zero Calorie Brown Sugar Substitute – I use Lakanto, to keep this pumpkin cinnamon roll recipe sugar free;  (code HAYLSKITCHEN for a discount here too)
• Some Butter

And the Protein Powder Cream Cheese Icing

• Reduced Fat Cream Cheese, which might also be called Neufchâtel, for a low fat and low calorie recipe
• Vanilla Protein Powder. I used ProteinWorld Slender Blend but ProteinWorld Whey is a great options too. Code HAYLSKITCHEN gets you a discount on both.
• Almond Milk or your milk of choice

Tips for Protein Powder Cinnamon Rolls with Pancake Mix

This really is an easy one, but here’s some pointers for the perfect protein powder cinnamon rolls recipe using pancake mix:

• Use cold yogurt and milk so that the dough does not get too sticky and hard to roll.

• Don’t over-mix the dough or it will get too warm and soft.
  Also, the protein powder can make the pancake mix cinnamon rolls tough.

• Flour the work surface and rolling pin to prevent dough from sticking.

• Don’t let dough sit out for too long; Work quickly with adding the filling, rolling and baking. You don’t want the dough to get too warm.

• Spread softened butter on dough so it actually spreads smoothly.
  And also rub the cinnamon-sugar mixture into dough so it absorbs well.

• Roll up the dough tight enough for it to hold, but not so tight that it does not have room to expand.

• Leave some gap between cinnamon rolls in pan; They will expand.

How to Store Pancake Cinnamon Rolls

These homemade protein pancake cinnamon rolls are perfect for a make ahead breakfast, snack or dessert for the week; and are freezer friendly too!

Store pancake dough cinnamon rolls (without frosting) on the counter for 2-3 days.

With frosting, store homemade Kodiak cakes cinnamon buns in an airtight container in the refrigerator for up to a week.

To freeze the Kodiak cakes cinnamon rolls, place 2-3 in a set in freezer-safe airtight container or zipper bag and freeze up to 6 months.

Thaw it in the microwave for about 4 minutes or outside at room-temperate and then reheat in the microwave for the same 30 seconds or oven for 6 minutes.

Alternatives for Healthy Pancake Mix Cinnamon Buns 

I recommend making this healthy, high protein low calorie pancake mix cinnamon buns recipe using the ingredients and products listed – especially the protein powder since it gives the best results.

If you need other options for the flours and such, here’s some alternatives for healthy cinnamon rolls:

• Protein Pancake Mix: Use any regular just-add-water pancake mix; You can make healthy protein pancake cinnamon rolls with Bisquick. Krusteaz pancake mix cinnamon rolls are also an option.
  A good base pancake recipe would work as well.
• Unflavored Protein Powder: More pancake mix (by cups), and don’t add baking powder. Also use a bit less yogurt/milk mixture.
• Greek Yogurt: Coconut Yogurt (this might take longer cook)
• Almond Milk: Any regular milk
• 1:1 Zero Calorie  Brown Sugar Replacement: Regular brown sugar or coconut sugar (this won’t be sugar free though, and also higher in calories)

For Vegan Protein Pancake Mix Cinnamon Buns

To make this a Vegan protein pancake cinnamon buns recipe, use some of the alternate ingredients mentioned above.

I haven’t tried this out myself, so I’m not sure how this would turn out.

• Replace unflavored whey-caesin protein powder with more pancake mix (and no baking powder)
• Use Vegan vanilla protein powder;
  ProteinWorld has a Vegan protein blend that you could try (code HAYLSKITCHEN for a discount here).
• Coconut Yogurt in place of Greek yogurt
• Vegan butter in place of regular

More Protein Cinnamon Roll Recipes to Try

• Pumpkin Protein Cinnamon Rolls
• Peanut Butter Protein Cinnamon Rolls
• Berry Protein Sweet Rolls
• Single Serve Protein Cinnamon Roll
• Healthy Protein Cinnamon Rolls – Scary Good!

More Dessert can you make with Pancake Mix:

• Pancake Mix Protein Muffins
• Blueberry Protein Pancake Bread
• Pancake Mix Protein Donuts
• Protein Pull Apart Bread with Pancake Mix

Pancake Mix Protein Cinnamon Rolls

5 from 2 votes

Print recipe Pin Recipe

Prep Time15 minutes mins

Cook Time35 minutes mins

Total Time50 minutes mins

Servings: 6 rolls

Calories: 167kcal

Course: Breakfast, Post-Workout

Cuisine: American

Amazingly soft Pancake Mix Protein Cinnamon Rolls with no yeast! These healthy cinnamon rolls use protein pancake mix and protein powder for an extra bump and have a sugar free and low fat gooey center – perfect breakfast!

Ingredients

• 1⅔ cups Protein Pancake Mix, or any just-add-water pancake mix, weighed ~177g
• ⅓ cup Unflavored Whey-Caesin Protein Powder, 30g, see post for subs
• 2 Tbsp Vanilla Whey-Caesin Protein Powder, 11g
• ⅔ tsp Baking Powder
• ½ cup + 2 Tbsp Cold Non-fat Plain Greek Yogurt, 140g
• 3 Tbsp + 2 tsp Unsweetened Almond Milk, 55ml

Filling:

• 3 Tbsp Zero Calorie 1:1 Brown Sugar Substitute, or regular, 36g
• 2 tsp Cinnamon
• 1 Tbsp Softened Butter, 14g

Frosting:

• 1½ Tbsp Reduced Fat Cream Cheese, Softened, 12g
• 2 tsp Almond Milk, or other
• 2 tsp Vanilla Protein Powder, 3g

Instructions

• Preheat oven to 350°F and line a baking pan with parchment paper (I used a 9″x6″).
• In a large bowl, combine protein pancake mix, unflavored protein powder, vanilla protein powder and baking powder.
• In another bowl, whisk Greek Yogurt and almond milk.
• Add wet mix to dry and mix to form large rough crumbles/rough dough ball – about 15-20 seconds.
• Transfer to lightly floured surface and knead about 30 sec to form a smooth dough.

Make and Bake:

• Roll out a long rectangle ⅓-½” thick. (about 9”x 10”).

  Flour rolling pin to avoid sticking.
• Spread softened butter over dough.

  Combine brown sugar and cinnamon in a small bowl and sprinkle mixture evenly over butter.

  Use fingers to rub mixture into dough.
• Gently but tightly roll up dough from the short 9” end until it meets the other end.
• Cut log into 6 pieces (about 1½” thick each) using a sharp knife or pizza cutter.

  Place rolls in pan, leaving about 1” gap between each.
• Bake for 30-32 minutes until edges puff up and are lightly browned.

  Let cool for about 10 minutes.

Frosting:

• In a small bowl mix softened cream cheese, protein powder and milk until smooth.

  Spread over rolls and serve!

Notes

• Nutrition value is calculated using products recommended below.
• See post for alternate ingredients, tips and storage options.

Product Recommendations:

• Kodiak Cakes Buttermilk Flapjack & Waffle Mix
• Quest Nutrition Multi-purpose Mix Protein Powder
• Quest Nutrition Vanilla Milkshake Protein Powder
• Lakanto 1:1 Brown Sugar Substitute
  • Use code HAYLSKITCHEN for 15% off your order

Nutrition:

• Servings: 6 rolls | Serving size: 1 with frosting
• Calories: 167kcal
• Fat: 3.1g | Saturated fat: 0.8g
• Carbohydrates: 24.7g | Fiber: 3.1g | Sugar: 2.3g
• Protein: 16.4g