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Healthy 30 Minute Cinnamon Rolls

Filed Under: 50-100, Almond Milk, Applesauce, Breakfast, Desserts, Erythritol, Recipe Makeover, Recipes, Sponsored Posts, Sugar Free, Vegan, Whole Wheat Flour

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This is a sponsored post written by me on behalf of Pompeian Grapeseed Oil Spray. Thank you for your support!

‘Tis the season for miracles!
 Cinnamon Rolls 12

 Nothing says holiday cheer quite like cinnamon rolls. The aroma of cinnamon dances in the air and after one taste of a homemade cinnamon roll… that’s it.

You’ll never eat store bought or light a cinnamon candle (shudder) again.

Cinnamon Rolls 10

I got hooked on making cinnamon rolls around the holidays a few years ago, and it’s a tradition that is just too delicious to end. The art of cinnamon roll alchemy is typically VERY labor and time intensive, but ain’t nobody got time for that! Sometimes I like to pretend to have a life!

But never fear! Princess food blogger is here! I just conjured up my fairy dust and witnessed a holiday miracle. 30 MINUTE CINNAMON ROLLS? FOR 70 CALORIES EACH? AND THEY TASTE LIKE HAPPINESS?

Whew! Crisis averted. Luckily this solution works for everyone.

Cinnamon Rolls 11

Speaking of averted crisis(es?), I have some very good news to share with all of you! As you may know, I love using oil spray when I make pretty much everything to save a lot of calories. For my cinnamon roll babies, I use spray on the pan and on the actual cinnamon rolls to give them that wonderful golden hue.

However, I know a lot of you are concerned about what’s actually in these mystery sprays, and now with my mother’s condition, I’m not going to take any chances. Enter Pompeian Grapeseed Oil Spray.

I cannot tell you how happy I am to have found this stuff! With its lovely delicate flavor and ridiculously high heat tolerance, I’ve been a lover of grapeseed oil for just about ever. Pompeian’s spray is legitimately 100% natural and chemical-free (woohoo!), and they even import all of their grapeseed oil from France.

Score! Let’s celebrate with some cinnamon rolls. It’s dough time.

Cinnamon Rolls 1

You start by making your super easy, yeast free (!) dough by mixing flour, salt, and baking powder with applesauce. If low fat isn’t your groove, you can totally use butter or a vegan substitute. Heck, you can even use grapeseed oil! After adding the liquid, knead the dough a few times in the bowl until it comes together, and turn it out on a lightly floured surface. Sheet music optional.

Cinnamon Rolls 2

Roll out the dough and cover it with buttah.

And cinnamon sugar. This just keeps getting better and better!

Cinnamon Rolls 4

Starting with the long side, you’re going to GENTLY roll up the dough into a log.
Cinnamon Rolls 5 See? Easy peasy!

Cinnamon Rolls 6

Now just cut the dough into even pieces, The key to retaining the beautiful round shape is to use a super sharp knife. I’ve seen some people use dental floss to cut the rolls, but I don’t know. There’s only so many Listerine-type substances I can handle in a day.

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Stick them in a pie plate greased with your new favorite grapeseed oil spray and bake!

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Make sure to whip out your camera while you wait! Pompeian is running this fabulous Baking for Better Challenge until December 6. All you need to do is follow our friends @Pompeian on Instagram and upload a photo showing off how you #Bake4Better with grapeseed oil spray. The most innovative baker (crowned by Duff Goldman! aah!!) will win $5,000 donated in their name to their local food bank, along with some fabulous Pompeian swag.

And so it begins. Happy holidays my friends!

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Please note: The following recipe is NOT gluten or grain free, so please click for the recipe that is.

Yield: 12 rolls

Healthy 30 Minute Cinnamon Rolls

20 minPrep Time:

15 minCook Time:

35 minTotal Time:

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Ingredients

  • 2 cup white whole wheat flour
  • 2 1/2 teaspoons baking powder
  • 1/2 teaspoon salt
  • 5 tablespoons applesauce, butter, or Earth Balance
  • 3/4 cup unsweetened almond milk
  • 1 teaspoon apple cider vinegar
  • 6 tablespoons cane sugar or erythritol, divided
  • 1 tablespoon melted butter or Earth Balance
  • 2 teaspoons ground cinnamon

Instructions

  1. Preheat oven to 400 Fahrenheit. Grease an 8-inch pie pan and set aside.
  2. In a large mixing bowl, combine the flour, baking powder, and salt. Using a pastry blender, cut the applesauce, butter, or Earth Balance into the flour mixture until it resembles coarse meal. Don't have a pastry cutter? No worries. I don't have one either. Just use a fork to cut in to butter and everything will still be a-okay. Chill for ten minutes.
  3. Combine 3 tablespoons cane sugar or erythritol and 2 teaspoons of cinnamon in a small bowl and set aside.
  4. After the ten minutes, fetch the bowl from the fridge and add in the unsweetened almond milk, apple cider vinegar, and 3 tablespoons cane sugar or erythritol and stir until combined, making sure not to overwork the dough. If the dough is too dry to incorporate all the flour, add in one more tablespoon of almond milk. Turn out the dough on a clean, lightly floured surface and knead 4 times. Again, make sure not to overwork the dough.
  5. Using a rolling pin (or your hands if you're feeling all rustic like), roll out the dough to a large rectangle of 1/4 inch thickness. Brush the dough with 1 tablespoon melted butter or Earth Balance. Evenly sprinkle the erythritol cinnamon mixture over the dough. Starting with the long side, gently roll the dough up into a log. Using a sharp knife, cut the log into 12 equal rolls. Place the rolls into the prepared pie pan and bake in the oven at 400 Fahrenheit for 12 minutes, or until golden. Let cool and devour.

Notes

Nutritional information calculated with applesauce and erythritol.

7.8.1.2
305
https://www.foodiefiasco.com/healthy-30-minute-cinnamon-rolls/

Nutrition

Calories: 70 cal
Fat: 0 grams g

Cinnamon Rolls 13

Have you ever made homemade cinnamon rolls?

If you haven’t, what are you waiting for? They’re life alteringly amazing! And if you have, well, you haven’t made them like this.

 

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For the Baking for Better official rules, please visit http://www.pompeian.com/bakebetter.  Coupons for Pompeian products can be found at http://www.pompeian.com.

Again, this is a sponsored post written by me on behalf of Pompeian Grapeseed Oil Spray. Thank you for helping me keep the lights on around here.

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Comments

      • Thanks! I am curious though because you said you used erythitol instead of the cane sugar when you made yours? Is there a difference in the benefits or calories or something? I am just interested because I have never heard of that before! Thanks! By the way they sound delicious.
        Reply

  2. Well played pastry princess! I have gone through major cinnamon roll phases. I generally made yeast dough but I am putting yours on my to make list. Kisses, dahhhhling!
    Reply

  3. Gahhhhh now I seriously need to make cinnamon rolls, they are so delicious but alas they are on top of the scary list along with spiders and vacuum cleaners (what? They're scary....) maybe someday.... Anyway, I've always wondered how you manage to take gorgeous natural light photos even though you've got school. HOW DO YOU MANAGE? There's the weekends of course, but those are for piling unnecessary amounts of ridiculously difficult homework on stressed and tired teenage girls. (Right?)
    Reply

  5. Making these right now! All praise the foodie fiasco for a recipie without yeast! I wonder if i add some pumpkin puree if it will taste even better? Thanks so much! I will make these for thanksgiving too!
    Reply

  6. You are golden!!! I am making these now. I tried adding a little bit of pumpkin puree instead of the applesauce and it was DELISH! Keep up the good work!
    Reply

  8. can you sub coconut flour for wheat ? i am grain and sugar free. tell me what the equivalent for coconut flour would be please... or perhaps almond flour. thanks
    Reply

  9. OOOPS ! never mind.... i just saw the link to grain free ! sorry about that. i LOVE that you give sugar free and grain free alternatives. thats why i bookmarked your site ! thanks SOOOO much ! you are a diabetics best friend ! LOL and i have spread the word about that.
    Reply

  11. Hi Kelly. Just made ur cinnamon rolls for Christmas breakfast tomorrow. My husband is a true lover of the cinnamon roll. He just had a sneaky try of one and is in love with them. Thanks for all ur amazing recipes. U are true genius Kelly Sam
    Reply

  12. Just made these they are so good! I cooked them a little long so they are a bit crunchy instead of soft and moist (what I get for baking and cooking other stuff, I tend to forget about things in the oven) but they are still amazing...and only 70 calories a piece even my boyfriend can eat them! :D
    Reply

  13. I just tried to make these and they didn't work out for me at all. I followerd the recipe and used applesauce but they didn't turn out dough like and I couldn't even bake them they were so sticky they wouldn't roll or cut I don't understand where I went wrong :(
    Reply

  14. HELPPP everything was going fine until the almond milk step. once i put all those ingredients in, the batter turned very mushy and sticky and its impossible to do anything with it no matter how much flour i add. what do i do??
    Reply

  15. Is there a topping for these? I love the creamy (yet unhealthy) icing on most cinnamon rolls. In the first pic it looks like there is something creamy on top, but I didn't see anything in the description. If not, can you recommended a healthy icing option?
    Reply

    • Hi Mercedi! I too love that sugary icing, but I didn't leave a recipe for the one I used because it wasn't overly healthy... oops. This is the one I made, but I feel like you could make it healthier by using powdered erythritol. Good luck!
      Reply

  18. Love this recipe! I have erythritol online, but until it comes it, do you think Stevia baking would work? Also, what icing did you put on top of these? I am making these tonight for a Valentine's Day!
    Reply

  19. As asked above ex, can you give equivalent of almond and/or coconut flour suggested for a grain free version? Thanks.
    Reply

  20. Not sure about the 0 grams of fat per serving. 1T of earth balance has 11 g of fat. If my math is correct, that would be about 2g of fat per serving, right?
    Reply

    • Hi Tom! I am so sorry for the confusion. In the recipe I say that I calculate the calories with applesauce, but that still leaves one tablespoon of Earth Balance for the filling. My package says it has 9 grams of fat per serving, which divided by 12 I just rounded down to 0. But I should have said 1 gram. Sorry about that!
      Reply

  21. Did i do something wrong? After i added the milk my dough was VERY wet. I had to add an extra cup of flour and it still wasn't enough, the dough kept sticking to the surface (even heavily floured) and it all fell apart when i tried to roll it :(. Is there a typo in the ingredients?
    Reply

    • This has been my problem too. Made them twice, both times I added the milk and it just turned the crumbly mix into a liquid as thin as water. I had to add a couple more cups of flour, maybe more, to salvage it, and even then it couldn't keep its shape well. The second time I added the milk very gently, but as soon as it was finished, same problem.
      Reply

      • Hi Tani! First off, I am very sorry this didn't work out for you. I have made this dough many times but have never had this problem. My suggestion would be to stir in half the almond milk, and if it's too dry, then stir in more almond milk just a bit at a time and stop when you have a not-too-wet dough. Good luck!
        Reply

    • I had the same problem, Kelly. I even added another third of a cup of flour to try to get it to stiffen up, but nope! I did use 2% milk instead of almond milk, sugar instead of fart-itol and applesauce instead of butter.
      Reply

      • I'm sorry that these cinnamon rolls didn't stiffen for you, Terry(love the erythritol comparison to fart-itol btw haha, I'm assuming that this sugar substitute has given you digestive issues in the past)! Perhaps adding a bit of xanthan gum/ arrowroot/ another thickener would help? Also, try adding a couple tablespoons of milk at a time, stirring until the dough reaches your desired consistency!
        Reply

        • I did add milk somewhat slowly, but certainly not as slowly as that ... my impatience tends to get the better of me at times, especially when baked goods are involved :) I'll give that a shot. btw, even though I wasn't able to roll them up, we put the gloppy concoction in the oven and baked it and it came out awesome anyway.
          Reply

  22. Hi! I was wondering if you can post up the nutrition facts for 1 roll? Such as cal, fat, carbs, sugar, and protein! I also wonder if u used butter, or apple sauce because apple sauce does not have fat but butter does.
    Reply

  23. Hey Kelly! I'm part of a team starting a new food blog called Hungry Curious, and for our first post we adapted this recipe! The cinnamon rolls came out so well and we will definitely be making them again. We linked to you (still trying to figure out trackbacks haha), and we'd love it if you checked it out! http://www.hungrycurious.com/1/post/2014/04/cinnamon-rolls-with-cream-cheese-icing-vegan.html So yummy!!
    Reply

  25. Hi! I just made your cinnamon rolls (they are in the oven now, so I have yet to see how they taste) but, I am sad to say, the process of making them was miserable! Everything was going swimmingly until I added the liquid to the flour mixture. The dough was SO wet that there was no way on earth that I could possibly knead it. I added a little more flour, then more, then more - then finally stuck it back in the fridge to chill for a few minutes. I took it out and added more flour and kneaded and rolled it as quickly as possible, constantly adding more flour to the sticky mess. Rolling it was a disaster too, as the dough was sticking to the wax paper so badly that I had to coax it away from the paper with a flour-coated spatula. I am now baking it as a roll because I didn't feel like dealing with cutting it when it was so doughy. WHEW! Any Suggestions?? I was so excited to find a quick and easy cinnamon roll recipe, but this was definitely not quick OR easy. I would love suggestions if you think I did something wrong or could do something differently. The only thing that I did that wasn't in the recipe was to add the sugar to the almond milk while the dough was in the fridge, just to save time. Then I added the vinegar to the milk/sugar right before dumping it in the dough. Oh, and I measured my flour by spooning it into the measuring cup and leveling it off with a knife HELP APPRECIATED!! =) The only thing I can think
    Reply

    • Hi Emily! First off, I am very sorry this didn't work out for you. I have made this dough many times but have never had this problem. My suggestion would be to stir in half the almond milk, and if it's too dry, then stir in more almond milk just a bit at a time and stop when you have a not-too-wet dough. Good luck!
      Reply

  26. Hi Kelly! I've been dying to make these cinnamon rolls, but I don't have apple cider vinegar ): Is there any substitution I can use in place of this? :O And would stevia work as a replacement for erythritol? Thank you so much! (:
    Reply

  28. Hi Kelly! I just found your website a few days ago, and I tried out this recipe this morning...AMAZING! Thanks so much! I did substitute a few things, though--I used Bob's Red Mill All Purpose Gluten-Free Flour in the dough, and in place of the erythritol I used coconut palm sugar (I love this stuff sooo much!). I also used 1 tablepoon of applesauce in the filling instead of butter or Earth Balance, which I wasn't sure about at first, but it gave them an amazing flavour and texture! Thanks again :)
    Reply

  29. Hello! Ok I am very confused here! In step 2 you say to cut the applesauce is that the same as folding it into the dry ingredients? I loveeeeeee cinnamon rolls they are my guilty pleasure but I really wanna try your healthy version expect I am so confused. Can you super pretty please help me???
    Reply

  30. Hi, i tried this recipe last week but the "dough" i had was too wet, even when i reduced the milk to 1/2 a cup. how did you get your kind of dough?
    Reply

  32. I was wondering if I could use stevia in place of the cane sugar/erythritol? I really want to make these, but I don't want to use sugar and I don't have erythritol.
    Reply

    • Thanks for your comment, Xeno! While stevia is another granulated sugar substitute, I can't guarantee positive results because erythritol provides the bulk on par with white sugar(which is necessary for baking), whereas stevia only provides the sweetness. Truvia might be a good substitute if you have that on hand, since it combines stevia and erythritol! Hope this helps:-)
      Reply

  33. "Chemical free"? You do realize that's not possible, right? :P Literally everything is made up of chemicals, you would die without them. The term "chemical" should NOT be synonymous with bad or toxic!
    Reply

    • You're completely right, Rosie! The world is one big batch of chemicals! However, when we're referencing chemicals here we're acknowledging chemically engineered ingredients that are similar to pesticides. While the term isn't completely grammatically correct, it is typically used to indicate something that only contains natural ingredients. Blame the pesky marketing corporations for making sayings like this popular!
      Reply

  35. Your recipe sounds so good, and forgive me if I have missed something on the page, but you list the ingredients but i don't see the proportions??
    Reply

    • Thank you for your kindness, Dee! Here is the recipe in full; sorry for the delay in its delivery! Ingredients 2 cup white whole wheat flour 2 1/2 teaspoons baking powder 1/2 teaspoon salt 5 tablespoons applesauce, butter, or Earth Balance 3/4 cup unsweetened almond milk 1 teaspoon apple cider vinegar 6 tablespoons cane sugar or erythritol, divided 1 tablespoon melted butter or Earth Balance 2 teaspoons ground cinnamon Instructions Preheat oven to 400 Fahrenheit. Grease an 8-inch pie pan and set aside. In a large mixing bowl, combine the flour, baking powder, and salt. Using a pastry blender, cut the applesauce, butter, or Earth Balance into the flour mixture until it resembles coarse meal. Don't have a pastry cutter? No worries. I don't have one either. Just use a fork to cut in to butter and everything will still be a-okay. Chill for ten minutes. Combine 3 tablespoons cane sugar or erythritol and 2 teaspoons of cinnamon in a small bowl and set aside. After the ten minutes, fetch the bowl from the fridge and add in the unsweetened almond milk, apple cider vinegar, and 3 tablespoons cane sugar or erythritol and stir until combined, making sure not to overwork the dough. If the dough is too dry to incorporate all the flour, add in one more tablespoon of almond milk. Turn out the dough on a clean, lightly floured surface and knead 4 times. Again, make sure not to overwork the dough. Using a rolling pin (or your hands if you're feeling all rustic like), roll out the dough to a large rectangle of 1/4 inch thickness. Brush the dough with 1 tablespoon melted butter or Earth Balance. Evenly sprinkle the erythritol cinnamon mixture over the dough. Starting with the long side, gently roll the dough up into a log. Using a sharp knife, cut the log into 12 equal rolls. Place the rolls into the prepared pie pan and bake in the oven at 400 Fahrenheit for 12 minutes, or until golden. Let cool and devour. Recipe Notes and Substitutions Nutritional information calculated with applesauce and erythritol.
      Reply

  36. Hi, Kelly, I was so excited to try your recipe (who would have 'thunk' that there would be a healthy cinnamon roll...in 30 minutes?!) that I couldn't wait for "proper" ingredients...so I tried it with all purpose flour, and used coconut oil for the dough (rather than apple sauce or butter). I LOVED the results!!!! I, too, left it in the oven about 5 minutes longer, but it was still delicious. Can't wait to try it again, with a different kind of flour next time! Thank you so much. Blessings!
    Reply

    • Thank you so much for making this recipe, Dorothy; I absolutely adore your enthusiasm!! It's good to know that this recipe was successful with those substitutions! Please let us know how you enjoy your second batch:-)
      Reply

  37. Hey, I am super excited to try these out and add a new recipie to my breakfast section ,but I had a question about freezing these if I double the batch. I havent really worked with some of the ingredients before so i'm not sure about how they would freeze. Please let me know any suggestions you may have! Thank You!
    Reply

    • Hi Felicia! Thanks for considering making these breakfast goodies! These cinnamon rolls should freeze well and last at least a couple of weeks:-)
      Reply

  38. Hello, Thank you for posting this... I was so excited to try this. I did everything that you typed but my dough was super sticky but decided to go along with it... Let's just say that it was a messing sticky experience with the applesauce so I tried it with Earth Balance and it was even worse.... I am not sure why my dough was super sticky.. Maybe you may have a thought? Thanks, Jennifer
    Reply

  39. Hi all really need some help! Tried this recipe twice now and it is still so wet! Even when I reduce the almond milk considerably.... Any ideas to remedy as it seems like such a good treat I don't want to give up. I am using sugar, but applesauce instead of butter. Many thanks for your help!
    Reply

  40. THESE ARE AMAZING!! I was kind of worried about how they would turn out, but they tasted incredible! I can't believe they are healthy! I used stevia in place of the cane sugar and used more cinnamon and sugar for the inside of the roll. Do you think I could make this dough ahead of time and freeze it? I would love to have the dough already prepared for Sunday breakfast.. BTW.... I have tried recipes on many "healthy" blogs... and yours have always turned out the best. I am 15 and love to cook... so it is great to have a place to turn to for healthy, quick recipes!!!!
    Reply

  41. Made these only had whole wheat flour. They rolled and baked fine. There was no actual flavor from cinnamon. I added brown sugar though to dough and filling? Also used soy milk instead of almond milk?
    Reply

  42. I made these today with some small changes and they were great! I halved the recipe and used mashed ripe banana because I didn't have apple sauce. I also added a teaspoon of cinnamon to the dough; I LOVE cinnamon. I found I needed to add a lot more flour (and still ended up with a stick dough), but that might be because I was a bit slap-dash in halving ingredients. I used white sugar to sweeten it and cashew milk in place of almond. For the filling, I mashed us more banana with raspberry and added cinnamon. The banana was so sweet that I didn't both with any more sugar. I spread the fruit mixture on the rolled-out dough and rolled it up into a log. It was too soft to cut into buns, so I baked it as a loaf with egg yolk brushed on top and some whole raspberries. It baked for 24 minutes. We cut it into sixths and burnt our tongues because we couldn't stand to wait for it to cool! It was lovely as it was, but Sunday is a day for extra-special breakfasts, so I enjoyed my slice with vanilla Greek yoghurt while my sister went full-on dessert style and ate hers with honey. I liked it so much I even cajoled her into splitting a second slice with me!
    Reply

    • Hi Vanessa! I think you're probably better off using a gluten free blend instead of just rice flour, as that would more closely mimic the wheat flour. xo
      Reply

  44. I don't know, but mine were not good. I subbed white flour and had to add a bunch more. They were still very gooey. I also used maple syrup. They were like dough-y, bland biscuits. Perhaps I should have used whole wheat flour and coconut sugar??
    Reply

  45. Mine turned out disastrous. I used white AP flour and had to add a lot more as the mixture was completely gooey. I also tried maple syrup instead of sugar. They turned out dry and bland, not very good. I'm guessing I should have bone with whole wheat flour and regular or coconut sugar?
    Reply

  47. I followed this recipe exactly using applesauce. Unfortunately it turned into one huge. wet, sticky, soggy clump. I had to add in almost a whole additional cup of flour to be able to work with it. I threw it into the oven even though it was still a bit wet and left it in for an extra 15 min. Well, it ended up tasting fine but it just looked messy. If I ever made this again I would only put in a tablespoon or two of almond milk, not 3/4 of a cup.
    Reply

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