Healthy High Protein Cinnamon Buns
Healthy High Protein Cinnamon Buns
A cozy, nourishing twist on a classic comfort food.
If you love the smell of fresh-baked cinnamon buns but want something that actually supports your energy, hormones, and gut — this recipe is for you. These buns are made with spelt and whole-wheat pastry flour for gentle digestion, a gooey date-cinnamon filling for natural sweetness, and a protein boost to keep you satisfied for hours.
No refined sugar, no heavy butter — just pure, balanced comfort.
🧁 Ingredients
For the Dough
1 cup warm milk (Fairlife or soy for higher protein, ~110 °F / 43 °C)
2¼ tsp instant yeast
2 tbsp maple syrup or honey
1 large egg
2 tbsp melted coconut oil
1½ cups light spelt flour
1½ cups whole-wheat pastry flour
½ cup vanilla or unflavoured protein powder (whey, pea, or blend)
½ tsp salt
For the Filling
1 cup pitted Medjool dates (about 10)
2–4 tbsp warm water or almond milk
2 tbsp nut butter
1–1½ tbsp ground cinnamon
1 tsp vanilla extract
Pinch of salt
Optional Protein Glaze
½ cup Greek yogurt (or coconut yogurt)
1 scoop vanilla protein powder
1–2 tsp maple syrup
👩🏻🍳 Instructions
1. Make the Dough
In a large bowl, whisk together warm milk, maple syrup, egg, coconut oil, and salt. Add the flours, protein powder, and instant yeast directly (no proofing needed). Mix and knead for 8–10 minutes until smooth and slightly tacky.
2. First Rise
Place the dough in a lightly oiled bowl, cover, and let rise for 45–60 minutes, or until about 1½ times its size.
3. Prepare the Filling
Blend all filling ingredients until smooth and spreadable, adding a splash more warm water if needed.
4. Shape the Buns
Roll the dough into a 12 × 16 inch rectangle. Spread the date filling evenly, roll tightly from the long edge, and slice into 20 buns. Arrange in a greased or parchment-lined glass dish.
5. Second Rise
Cover and let rise again 30–40 minutes, until slightly puffy.
6. Bake
Bake at 350 °F (175 °C) for 22–25 minutes, until golden.
7. Glaze (Optional)
Whisk yogurt, protein powder, and maple syrup until smooth. Spread or drizzle over warm buns.
💪 Nutrition (per 1 of 20 buns)
≈ 165 cal | 9.5 g protein | 23 g carbs | 4.5 g fat
Naturally sweetened with dates + maple syrup
High in fiber for balanced blood sugar
Protein to support hormones + satiety
Made with whole-grain, nutrient-rich flours
🕯️ Wellness Note
Pair one of these buns with your morning coffee or an afternoon tea for the perfect balanced treat — comfort food that still aligns with your wellness goals.
Save this recipe and tag @bpurwellness if you make them — I love seeing your healthy recreations!
