These soft and fluffy healthy cinnamon rolls are made with white whole-wheat flour, coconut sugar, and a Greek yogurt icing sweetened with maple syrup. No powdered sugar, no refined sugar. They have 8 grams of protein per roll and taste like the cinnamon rolls you grew up with, just made better.
Healthy Cinnamon Rolls At A Glance
- ✅ Recipe Name: Healthy Cinnamon Rolls with Greek Yogurt Icing
- 🕒 Ready In: 2 hours 20 minutes (mostly hands-off rising)
- 👪 Serves: 12 rolls
- 🍽 Calories: ~383 per roll (with icing)
- 🥣 Main Ingredients: White whole wheat flour, all-purpose flour, coconut sugar, butter, almond milk, eggs, Greek yogurt, cream cheese, maple syrup, cinnamon
- 📖 Dietary Info: Refined sugar-free, no powdered sugar, vegetarian, higher in protein, dairy-free option
- ⭐ Why You'll Love It: Soft, fluffy, properly sweet cinnamon rolls with a Greek yogurt icing that holds its shape without a single grain of powdered sugar.
SUMMARIZE & SAVE THIS CONTENT ON
I'm picky about cinnamon rolls. Most of the "healthy" ones online are dry, weirdly dense, or they cheat by piling powdered sugar on top so you can't taste the dough underneath. I wanted one that was actually soft and doughy, with an icing that didn't undo every other choice in the recipe.
So this dough is half white whole wheat, half all-purpose. Whole wheat alone is too heavy. All-purpose alone is fine, but not really healthier. The split gives you a tender crumb that still pulls apart in soft layers.
I use my healthy cream cheese frosting, made with Greek yogurt, cream cheese, and maple syrup. No powdered sugar!
And, if you love this flavor and want other refined-sugar-free treats, my air fryer cinnamon rolls and my vegan monkey bread are next on the list.
Jump to:
- Healthy Cinnamon Rolls At A Glance
- How These Healthy Cinnamon Rolls Compare to Traditional Ones
- Why You'll Love This Recipe
- Ingredients You'll Need
- Ingredient Substitutions & Variations
- How to Make Healthy Cinnamon Rolls with Icing (Step-by-Step)
- Video Tutorial (Step-by-Step)
- Expert Tips for Soft & Fluffy Cinnamon Rolls
- How to make Healthy cinnamon rolls overnight
- How to store, freeze, and reheat
- Healthy Cinnamon Rolls FAQs
- More Healthy Baked Goods You'll Love
- 📖 Recipe
- 💬 Comments
How These Healthy Cinnamon Rolls Compare to Traditional Ones
Most "healthy" cinnamon roll recipes swap the flour and call it a day. This one rebuilds both the dough and the icing.
| Traditional | This Recipe | |
| Flour | All-purpose | Half white whole wheat, half all-purpose |
| Sugar in Dough | Refined cane sugar | Coconut sugar |
| Icing | Powdered sugar and butter | Greek yogurt, cream cheese, maple syrup |
| Protein per roll | 3-4 g | 8 g |
| Added sugar per roll | ~30 g | ~12 g |
| Calories per roll | ~600 | 383 |
| Refined sugar | Yes | None |
The biggest difference is the icing: no powdered sugar, no butter, just Greek yogurt and maple syrup.
Why You'll Love This Recipe
- No powdered sugar in the icing. Sweetened with maple syrup and made with Greek yogurt and cream cheese instead.
- No refined sugar anywhere in the recipe. Coconut sugar in the dough and filling, maple syrup in the icing.
- 8 grams of protein per roll, mostly from the high-protein Greek yogurt icing.
- Half whole wheat, half all-purpose flour for fiber without the dense whole-wheat texture.
- Tested and updated for 2026 with clearer flour-measuring instructions after reader feedback.
⭐️⭐️⭐️⭐️⭐️
Made these for Christmas, and they were very delicious. Fluffy and the yogurt icing was probably the best part. You cannot tell that they are healthy at all. Nice job!
- Andrea
Ingredients You'll Need
For the dough:
- White whole wheat flour and all-purpose flour. A 50/50 blend. White whole wheat is my favorite flour for healthier baking - it's what I use in my healthy chocolate chip cookie skillet, too. The all-purpose keeps the dough from getting dense.
- Coconut sugar. The same refined-sugar-free swap I use in my vegan monkey bread. Sweetens the dough and feeds the yeast.
- Instant yeast. No proofing needed. Active dry yeast works; just add 15 minutes.
- Almond milk. Warmed to 110°F. Any milk works as a 1:1 swap.
- Eggs. Three large, at room temperature.
- Butter. Unsalted, room temperature. Worked into the dough in pieces for a tender crumb. I don't recommend coconut oil as a swap because it will change the yummy, classic cinnamon roll flavor.
- Salt and vanilla. Half a teaspoon of salt, one teaspoon of vanilla for depth.
For the cinnamon filling:
- Coconut sugar, cinnamon, and melted butter. This is the swirl. Softened butter (not melted) spreads like a paste, so the filling stays evenly distributed when you roll the dough, and the coconut sugar caramelizes as it bakes.
For the Greek yogurt icing:
- Greek yogurt and reduced-fat cream cheese. This is the same icing base as my healthy cream cheese frosting (no powdered sugar), which I also use on my gluten-free banana cake. Cold, plain (not vanilla), full-fat or 0%.
- Maple syrup. Sweetens the icing without any powdered sugar.
- Vanilla. Rounds out the flavor.
Scroll to recipe card for quantities!
Ingredient Substitutions & Variations
- Coconut sugar: You can swap 1:1 with brown sugar. This adds refined sugar back in, but the texture and flavor stay the same.
- White whole-wheat flour: Swap 1:1 with regular whole-wheat flour. The flavor will be slightly stronger and the texture a bit denser.
- Almond milk: Swap 1:1 with oat milk, soy milk, regular milk, or skim. Warm to 110°F first to activate the yeast.
- Maple syrup: Swap 1:1 with honey or agave in the icing.
- Reduced-fat cream cheese: Swap with full-fat cream cheese for a richer icing.
- Make it dairy-free: Use a vegan butter stick (like Earth Balance) for the butter, dairy-free Greek-style coconut yogurt for the Greek yogurt, and dairy-free cream cheese for the cream cheese. Almond milk stays.
- Make it pumpkin-spiced: Swap the cinnamon for pumpkin pie spice in fall-themed rolls.
- Make banana cinnamon rolls: If you love the flavor of these, my banana cinnamon rolls are next on the list. Same soft, doughy base with banana woven into the filling.
- Add crunch: Sprinkle chopped pecans or walnuts over the filling before rolling.
- Add fruit: Mix raisins or dried cranberries into the filling for fruit-cinnamon rolls.
- Make it gluten-free: I haven't tested a 1:1 gluten-free swap because gluten-free yeasted dough is genuinely difficult, and I'm still working on getting it right. If you want a gluten-free sweet treat from me, try my gluten-free apple cider donuts instead.
How to Make Healthy Cinnamon Rolls with Icing (Step-by-Step)
Once your cream cheese is at room temperature, this comes together in under 5 minutes. Two steps, one bowl.
- Step 1: Activate the yeast. Stir warm almond milk, instant yeast, and coconut sugar in a measuring cup. Let it sit until foamy.
- Step 2: Whisk the dry ingredients. Combine both flours and the salt in your stand mixer bowl.
- Step 3: Add the wet ingredients. Pour the yeasted milk, eggs, and vanilla into the dry ingredients.
- Step 4: Add the butter slowly. With the mixer running, add the softened butter one piece at a time.
- Step 5: Knead until smooth. Mix on medium-high for 8-10 minutes, until the dough pulls away from the bowl and passes the windowpane test.
- Step 6: Add to a bowl. Transfer to a greased bowl so the dough can proof.
- Step 7: First rise. Cover the bowl and let rise for 1 hour or until doubled in size.
- Step 8: Make the cinnamon filling. Stir softened butter, coconut sugar, and cinnamon together into a smooth paste.
- Step 9: Roll out the dough and spread the filling. On a lightly floured surface, roll the dough into a rectangle about ¼ inch thick; then, spread the filling evenly over the dough using an offset spatula or the back of a spoon.
- Step 10: Roll into a log. Starting from the long edge, roll the dough tightly into a log. Pinch the seam closed.
- Step 11: Slice into 12 rolls. Use unflavored dental floss or a sharp serrated knife to cut 12 even rolls.
- Step 12: Second rise. Arrange rolls in a 9x13 baking dish. Cover and let rise another 45 minutes at room temperature.
- Step 13: Bake. Bake at 350°F for 20-25 minutes, until golden brown, and the filling is bubbling.
- Step 14: Make the icing. Beat cold cream cheese and Greek yogurt until smooth, then mix in maple syrup and vanilla.
Spread the icing generously over the warm rolls. Serve immediately!
Video Tutorial (Step-by-Step)
Expert Tips for Soft & Fluffy Cinnamon Rolls
These are the tips I learned from baking these dozens of times, including what went wrong before it went right.
- Spoon and level your flour. Don't scoop. Scooping packs in up to 20 extra grams per cup, which is the single biggest reason cinnamon rolls turn out dense.
- Heat the milk to exactly 110°F. Hotter kills the yeast; colder temperatures won't activate it. If you don't have a thermometer, it should feel like comfortable bathwater.
- Knead until the dough passes the windowpane test. Stretch a small piece between your fingers. If it stretches thin enough to see light through without tearing, the gluten is ready.
- Don't skip the second rise. After cutting the rolls and placing them in the pan, let them rise another 45 minutes at room temperature. This is what makes them fluffy.
- Cut with unflavored dental floss, not a knife. Slide floss under the dough log, cross the ends, and pull to slice. Knives squish the swirl. Floss gives you clean, round cuts.
How to make Healthy cinnamon rolls overnight
Perfect for Christmas morning, brunch, or any time you want fresh cinnamon rolls without the early wake-up. Two ways to do it:
Option 1: Refrigerate the dough overnight
- Make the dough and let it complete the first rise.
- Punch it down, cover tightly, and refrigerate overnight.
- In the morning, let the dough sit at room temperature for 1 hour.
- Roll, fill, cut, second rise (45 min), and bake.
Option 2: Refrigerate the shaped rolls overnight
- Make the dough, roll it, fill it, cut it, and arrange it in the baking dish.
- Cover tightly and refrigerate overnight.
- In the morning, let the pan sit at room temperature for 30 minutes while the oven preheats.
- Bake as directed. No second rise needed - it happened in the fridge.
Option 2 is what I use on Christmas morning. From fridge to oven in 30 minutes.
How to store, freeze, and reheat
To store
Cover the baking dish with foil or transfer the rolls to an airtight container. Keep at room temperature for up to 3 days, or in the fridge for up to 5 days.
To freeze (baked rolls)
Let the rolls cool completely. Wrap each roll individually in plastic wrap, then place in a freezer-safe bag. Freeze for up to 2 months. Skip the icing - add it after reheating.
To freeze (unbaked rolls)
After cutting and arranging the rolls in the pan, cover tightly with foil and freeze for up to 2 months. To bake, thaw in the fridge overnight, then let the pan sit at room temperature for 45 minutes before baking as directed.
To reheat
Microwave a single roll for 20-30 seconds, or warm a full pan in a 350°F oven for 10-15 minutes covered with foil.
Healthy Cinnamon Rolls FAQs
Traditional cinnamon rolls are not considered "healthy" since most have around 600 calories, 30 grams of added sugar, and 3-4 grams of protein per roll. This recipe is healthier because it uses whole-grain flour, coconut sugar instead of refined cane sugar, and a Greek yogurt icing with no powdered sugar. Each roll has 383 calories, 12 grams of sugar, and 8 grams of protein.
The most common cause is too much flour. Scooping the measuring cup directly into the bag packs in extra flour, which makes the dough dry and the rolls dense. Always spoon the flour into the cup and level it off with a knife. Over-kneading and skipping the second rise are the two next most common causes.
Watery dough usually means the flour was under-measured or the milk was over-measured. Add 1 tablespoon of flour at a time until the dough is soft and workable but not sticky. The dough is meant to be soft, but it shouldn't be runny.
Yes. Knead the dough by hand on a lightly floured surface for 8-10 minutes, until it passes the windowpane test (a small piece stretches thin enough to see light through without tearing). It takes more effort than a stand mixer, but the results are the same.
Yes. Use the same amount, but proof it first: stir it into the warm milk with the coconut sugar, then let it sit for 15 minutes, until foamy, before continuing with the recipe. Instant yeast skips this step, which is why it's slightly faster.
This happens when the dough log isn't sealed tightly at the seam. After rolling the dough into a log, pinch the free edge firmly against the rest of the roll. If it still won't seal, brush the edge with a tiny bit of water before pinching.
More Healthy Baked Goods You'll Love
If you loved these healthy cinnamon rolls, here are a few more recipes to try next:
Did you make this recipe?
If you make this recipe, be sure to comment and rate it down below. Also, don't forget to tag me @healthfulblondie on Instagram and use the hashtag #healthfulblondie so I can see your delicious creation and share it with my followers!
📖 Recipe
Healthy Cinnamon Rolls with Greek Yogurt Icing
Ingredients
For the dough:
- 2 ¼ teaspoons instant yeast, (1 packet)
- ¾ cup almond milk, (172g), lukewarm (about 110°F)
- 3 tablespoons coconut sugar, (30g)
- 2 cups all-purpose flour, (240g)
- 1 ¾ cups white whole wheat flour, (210g)
- ½ teaspoon salt
- 3 large eggs, at room temperature
- 1 teaspoon vanilla extract
- 9 tablespoons unsalted butter, (127g), at room temperature
For the cinnamon filling:
- ½ cup unsalted butter, (113g), softened to room temperature (not melted)
- ⅔ cup coconut sugar, (100g)
- 1 ½ teaspoons ground cinnamon
For the Greek yogurt icing:
- ½ cup cream cheese, (113g), reduced-fat or full-fat at room temperature
- ¼ cup plain Greek yogurt, (56g), close to room temperature without spoiling
- 3 tablespoons maple syrup
- 1 teaspoon vanilla extract
Instructions
Make the dough
- Warm the milk. Heat the almond milk in a microwave-safe dish for 30-40 seconds, until it reaches about 110°F. It should feel warm to the touch but not hot - like comfortable bathwater. If it's too hot, the yeast will die.
- Activate the yeast. Stir the yeast and coconut sugar into the warm milk. If using instant yeast, you can move on right away. If using active dry yeast, let the mixture sit for 15 minutes until foamy.
- Mix the dry ingredients. In the bowl of a stand mixer fitted with the dough hook, combine both flours and the salt.
- Add the wet ingredients. Pour in the yeasted milk, eggs, and vanilla. Mix on low-medium speed for about 3 minutes, until a soft dough forms around the hook.
- Add the butter slowly. With the mixer running, add the room-temperature butter one tablespoon at a time. Let each piece fully incorporate before adding the next. Once all the butter is in, turn the mixer to medium-high and knead for 8-10 minutes. (If kneading by hand, knead on a lightly floured surface for the same time.)
- Check the dough. Tear off a small piece and stretch it between your fingers. If it stretches thin enough to see light through without tearing, the dough is ready. If it tears, knead another minute and check again. This is called the windowpane test.
- First rise. Transfer the dough to a lightly greased bowl. Cover with plastic wrap and let it rise in a warm spot for 1 hour, or until doubled in size. (To make these overnight, see notes below.)
Make the cinnamon filling
- Mix the filling. In a small bowl, stir the softened butter, coconut sugar, and cinnamon together until it forms a smooth, spreadable paste. It should look like soft frosting. If your butter is too firm, let it sit at room temperature a few more minutes.
Assemble the rolls
- Roll out the dough. On a lightly floured surface, roll the dough into a rectangle about ¼ inch thick. Don't overwork it.
- Spread the filling. Using an offset spatula or the back of a spoon, spread the cinnamon filling evenly all the way to the edges.
- Roll into a log. Starting from the long edge (hot-dog style), roll the dough up tightly into a log. Pinch the seam closed at the end.
- Slice the rolls. Using a piece of unflavored dental floss (or a sharp serrated knife), cut the log into 12 equal rolls, about 2 inches each. Floss gives the cleanest cut - slide it under the log, cross the ends over the top, and pull.
- Second rise. Arrange the rolls in a 9x13 inch baking dish (or 10.5x7.5 inch dish). Cover and let them rise at room temperature for another 45 minutes to 1 hour. This step is important - it's what makes them fluffy.
- Preheat the oven to 350°F near the end of the second rise.
- Bake. Bake the rolls for 20-25 minutes, until golden brown on top and the filling is bubbling.
Make the icing
- Beat the icing. While the rolls bake, beat the cream cheese and Greek yogurt together with an electric mixer until smooth, about 1-2 minutes.
- Sweeten. Add the maple syrup and vanilla. Mix until fully combined.
- Frost. Spread the icing generously over the warm rolls and serve immediately.
Video
Notes
Nutrition
Recipe tested and developed by Tati Chermayeff, creator of Healthful Blondie. A former Division I rower, Ironman triathlete, and recipe developer based in Austin, TX - Tati creates high-protein and healthy recipes that actually taste like the real thing.
MARY says
Delicious. Big and fluffy and just right sweetness with reasonable carb counts. I couldn't get my hands on white whole wheat flour, so used regular whole wheat flour and they still came out perfectly.
Ashleigh Potts says
Super quick and delicious!
Tati Chermayeff says
WOW so happy to hear that 🙂 Thanks for leaving a review
Elena says
Can I use only all purpose flour?
Tati Chermayeff says
Hi! yes you can
Dana says
Turned out and tasted great, but, whew, 2 sticks of butter 😆
veronica says
the best sunday morning treat!
Andrea says
Made these for Christmas and they were very delicious. Fluffy and the yogurt icing was probably the best part. You cannot tell that they are healthy at all. Nice job!
Kate W says
AMAZING!!!! WORDS CAN"T DESCRIBE HOW GOOD THESE ARE. Make them!
Caitlin A says
Amazing recipe & super easy to follow! Totally recommend!
Nick says
Actually incredible! SO SO SO GOOD
Saskia C says
cinnamon rolls are my FAVORITE ever so these literally are my go to WOWWWW
Anna K says
Made these over the weekend and they were just incredible! I cannot even believe the frosting was made out of greek yogurt. Just WOW!
Lilly says
Actually insane! These do not taste "healthier" at all and I think my favorite part is the yogurt icing. They were not too hard to make either which I was surprised about. Anyways, everyone should try these out. They are great and perfect for weekend baking.
Allie says
Y’all you need to make these! You cannot tell they’re healthier, they’re so good! I made these for my team and everyone told me I needed to be on top chef because they loved them so much hahaha such a good recipe.
Saskia Chermayeff says
cinnamon rolls are my FAVORITE ever so these literally are my go to WOWWWW
Melanie says
Legit the best cinnamon rolls ever! When Tati made these for me, I couldn't get enough. They are light, fluffy, and so delicious. I am obsessed. Plus, you cannot even taste the "whole wheat."