Healthy 30 Minute Cinnamon Rolls

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!
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 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.

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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.

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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.

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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.

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Roll out the dough and cover it with buttah.

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

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Starting with the long side, you’re going to GENTLY roll up the dough into a log.

Cinnamon Rolls 5 See? Easy peasy!

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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.

Healthy 30 Minute Cinnamon Rolls

Rating: 51

Prep Time: 20 minutes

Cook Time: 15 minutes

Total Time: 35 minutes

Yield: 12 rolls

Serving Size: 1 roll

Calories per serving: 70

Fat per serving: 0 grams

Healthy 30 Minute Cinnamon Rolls


  • 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


  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.

Recipe Notes and Substitutions

Nutritional information calculated with applesauce and erythritol.

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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.



For the Baking for Better official rules, please visit  Coupons for Pompeian products can be found at

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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      • Melissa says

        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.

  1. says

    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!

  2. Tayler says

    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!

  3. Tayler says

    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!

  4. Ann H. says

    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.

  5. Ann H. says

    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.

  6. Sam says

    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


  7. heather says

    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

  8. Melissa says

    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 :(

  9. Claire Dundon says


    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??

  10. mercedi says

    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?

    • says

      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!

  11. says

    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!

  12. Debbie says

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

  13. Tom G says

    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?

    • says

      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!

  14. Kelly says

    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?

    • Tani says

      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.

      • says

        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!

  15. Samantha Lee says

    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.

  16. says

    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

    The only thing I can think

    • says

      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!

  17. Mii says

    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! (:


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