Cinnamon Rolls to Lose Weight (90g Protein)

Summary

This video script offers a healthier alternative to traditional cinnamon rolls with a homemade recipe that boasts fewer calories and more protein. Using simple ingredients like self-rising flour and Greek yogurt, the dough is easy to prepare. The filling is made with a sugar substitute and light butter, and the rolls are baked to perfection. A protein powder-based icing adds a creamy touch. The result is a delicious, high-protein snack that's lower in carbs and fat, perfect for those watching their macros.

Takeaways

• 🍰 Homemade protein cinnamon rolls offer a healthier alternative to a single Cinnabon cinnamon roll, with lower calories and more protein.
• 🌾 The dough for these rolls requires only two ingredients: self-rising flour and non-fat Greek yogurt, making it low in calories and effort.
• 🥣 Greek yogurt is used as a protein source and a substitute for traditional ingredients like butter, flour, eggs, and yeast.
• 🔄 Mixing the dough requires patience and time to ensure it comes together properly, avoiding the addition of extra liquid.
• 🍬 The filling is made with a sugar substitute and molasses for a lower calorie and sugar content compared to traditional cinnamon rolls.
• 🧈 Light butter is used in the filling to reduce calories, with careful attention to the type chosen for the lowest calorie content.
• 🔪 The dough is rolled out and filled, then cut into six cinnamon rolls, each with a reduced calorie count.
• 🍯 A protein-based icing is made with vanilla protein powder and almond milk, offering a healthier alternative to traditional icing.
• 📏 The rolls are baked at 350° F for about 20 minutes until golden brown, with the house filling with a delightful aroma.
• 📈 The nutritional information for each roll is impressive: 203 calories, 15g of protein, 30g of carbs, and only 1g of fat.
• 🤔 The video also discusses personal coaching and a fat loss cookbook, suggesting additional resources for those looking to improve their health and fitness.

Q & A

What is the calorie content of a single Cinnabon cinnamon roll?

A single Cinnabon cinnamon roll contains 880 calories.

How much protein does a single Cinnabon cinnamon roll provide?

A single Cinnabon cinnamon roll provides 12 grams of protein.

What is the main advantage of the homemade protein cinnamon rolls over the Cinnabon cinnamon roll according to the video?

The homemade protein cinnamon rolls offer less calories and five times as much protein compared to a single Cinnabon cinnamon roll.

What are the two main ingredients required to make the dough for the homemade protein cinnamon rolls?

The two main ingredients for the dough are self-rising flour (or regular flour with baking powder) and non-fat plain Greek yogurt.

Why is Greek yogurt used instead of the traditional ingredients for cinnamon rolls?

Greek yogurt is used because it is a high-protein source and it replaces the need for butter, flour, eggs, and yeast, making the recipe lower in calories and effort.

What is the purpose of mixing the dough for 3 to 5 minutes after it comes together?

Mixing the dough for 3 to 5 minutes helps to develop the gluten and create a dough that is not too dry or too wet, ensuring a good texture for the cinnamon rolls.

What is the role of molasses in the filling for the homemade protein cinnamon rolls?

Molasses is used to replace brown sugar in the filling, providing a sweetener with a distinct nutty flavor and reducing the overall calorie content.

Why is light butter preferred over regular butter in the recipe?

Light butter is preferred because it has fewer calories per tablespoon compared to regular butter, helping to keep the calorie count of the cinnamon rolls low.

What is the approximate size of the rolled-out dough for the cinnamon rolls?

The rolled-out dough is approximately 13 inches by 9 inches, forming a rectangle for even spreading of the filling.

How many cinnamon rolls are made from the rolled-out dough?

The rolled-out dough is cut into six cinnamon rolls.

What are the nutritional stats per homemade protein cinnamon roll mentioned in the video?

Each homemade protein cinnamon roll contains 203 calories, 15 grams of protein, 30 grams of carbs, and only one gram of fat.

What is the main ingredient in the icing for the homemade protein cinnamon rolls?

The main ingredient in the icing is vanilla protein powder, which also adds protein to the cinnamon rolls.

How is the protein powder icing made for the cinnamon rolls?

The protein powder icing is made by combining two scoops of vanilla protein powder with almond milk, adjusting the consistency by adding milk gradually until it reaches a thick icing texture.

Outlines

00:00

🍰 High-Protein, Low-Calorie Cinnamon Rolls Recipe

This paragraph introduces a healthier alternative to a traditional Cinnabon cinnamon roll, boasting fewer calories and more protein. The video demonstrates how to make homemade protein cinnamon rolls using simple ingredients like self-rising flour and non-fat Greek yogurt, which replace the high-calorie ingredients of butter, flour, eggs, and yeast. The dough-making process is explained in detail, emphasizing the importance of mixing and folding the dough to achieve the right texture. The filling is made with a sugar substitute, molasses, and light butter to keep the calorie count low. The video also includes a segment on making a protein powder-based icing, which adds to the protein content and keeps the rolls soft and sweet.

05:01

🥣 Baking and Icing the Cinnamon Rolls

The second paragraph details the process of baking the homemade cinnamon rolls. It starts with rolling out the dough and spreading the cinnamon filling evenly before cutting and rolling the dough into individual rolls. The baking process involves preheating the oven to 350°F and baking the rolls for approximately 20 minutes until they are golden brown. While the rolls are baking, the video moves on to making a protein powder-based frosting with almond milk, which is intended to have a thick consistency similar to traditional icing. Once the rolls are baked, they are allowed to cool slightly before being drizzled with the protein icing. The paragraph concludes with a discussion about the nutritional content of each roll, highlighting the low calorie, high protein, and low carb values, and ends with a humorous tasting session where the presenter and his friend enjoy the cinnamon rolls.

Keywords

💡Cinnamon Roll

A cinnamon roll is a sweet, rolled bread dish commonly served as a breakfast pastry. It is characterized by its cinnamon and sugar filling, often with a cream cheese or vanilla icing on top. In the video's context, the cinnamon roll is the central focus, with the aim of creating a healthier, high-protein version compared to traditional, high-calorie options.

💡Calories

Calories are a unit of energy that food provides to the body and are often used to measure the energy content of food. The video emphasizes the reduced calorie content of the homemade protein cinnamon rolls compared to a standard Cinnabon cinnamon roll, highlighting the health-conscious approach to the recipe.

💡Protein

Protein is one of the essential macronutrients required by the body for various functions, including muscle repair and growth. The script mentions that the homemade rolls provide five times as much protein as a Cinnabon roll, making it a key selling point for those looking to increase their protein intake in a delicious way.

💡Self-Rising Flour

Self-rising flour is a type of flour that has baking powder and sometimes a small amount of salt already mixed in. The video suggests using self-rising flour for convenience, but also provides an alternative for those who only have regular flour by adding baking powder to it.

💡Greek Yogurt

Greek yogurt is a type of yogurt that is strained to remove much of its liquid content, resulting in a thicker, creamier texture and higher protein content. In the script, non-fat Greek yogurt is used as a key ingredient in the dough, contributing to both the protein content and the moistness of the rolls.

💡Baking Powder

Baking powder is a leavening agent that causes dough to rise by producing carbon dioxide when mixed with wet ingredients and heated. The video explains that baking powder is used instead of baking soda because it requires heat to activate, helping the cinnamon rolls to become fluffy.

💡Molasses

Molasses is a byproduct of sugar production that adds a rich, dark color and distinct flavor to foods. The script mentions using molasses in combination with white sugar to mimic the flavor of brown sugar, which adds a depth of taste to the cinnamon roll filling.

💡Light Butter

Light butter is a reduced-calorie alternative to regular butter, with fewer calories per serving. The video specifies using light butter to cut down on the calorie content of the filling, while still providing the rich, buttery flavor associated with traditional cinnamon rolls.

💡Protein Powder

Protein powder is a dietary supplement that is often used to increase protein intake, particularly in diets focused on muscle building or weight management. The script describes using vanilla protein powder to make the icing for the cinnamon rolls, adding protein and a creamy texture to the topping.

💡Macros

Macros, short for macronutrients, are the nutrients that the body needs in larger amounts for energy and growth, including carbohydrates, proteins, and fats. The video provides the macronutrient breakdown of the homemade rolls, emphasizing their high protein, low carb, and low fat content.

💡Fat Loss

Fat loss refers to the process of reducing body fat while maintaining or building muscle mass. The video's theme revolves around creating a delicious, high-protein cinnamon roll that aids in fat loss by being low in calories and high in protein, aligning with a health-conscious diet.

Highlights

One single Cinnabon cinnamon roll contains 880 calories and 12g of protein.

Homemade protein cinnamon rolls offer less calories and five times more protein than a Cinnabon.

These homemade rolls are soft, fluffy, and coated in sweet icing, making them addictive.

The video demonstrates how to make high protein, low calorie cinnamon rolls.

Dough preparation requires only two ingredients: self-rising flour and non-fat Greek yogurt.

Greek yogurt is a high protein source and replaces traditional butter, flour, eggs, and yeast.

Mixing the dough takes time and patience to achieve the right consistency.

The dough should be folded and stretched for 3 to 5 minutes to develop its texture.

A filling is made with a sugar substitute, molasses, light butter, and cinnamon.

Light butter is used for its lower calorie content compared to regular butter.

The dough is rolled out to a rectangle shape for even filling distribution.

The cinnamon rolls are baked at 350° F for approximately 20 minutes.

A protein powder-based icing is made with almond milk for a thick consistency.

Each homemade cinnamon roll has 203 calories, 15g of protein, 30g of carbs, and 1g of fat.

The homemade cinnamon rolls are compared favorably to Cinnabon in taste and texture.

The presenter suggests eating the rolls like a fruit roll-up to enjoy both the outside and inside.

A custom diet plan or one-on-one coaching is offered to help achieve fitness goals.

Transcripts

one single Cinnabon cinnamon roll is 880

calories and 12 g of protein that is

pish posh instead you could eat four of

these homemade protein cinnamon rolls

and you would get in less calories and

five times as much protein these are

soft these are fluffy they're coated in

sweet icing and they are absolutely

addicting this is going to be your new

favorite way to get in protein cinnamon

rolls are incredibly high calorie

especially cinnamon cinnamon doesn't

care about your calories or macros but I

do I'm going to show you in this video

how to make high protein low calorie

cinnamon rolls the macros and calories

on the cinnamon rolls are so good we

start by making the dough and only

requires two ingredients we start by

adding regular ass flour to a bowl 1 and

3/4 cup or exactly 210 G this is

actually self-rising flour but if you

don't have self-rising flour use regular

flour it adds some baking powder to it

and it's essentially the same thing

remember if you're using regular flour

baking powder not baking soda baking

powder reacts with heat so when we bake

the cinnamon rolls then the bubbles are

going to form it's going to get nice and

fluffy baking soda needs an acid to get

things to rise and be fluffy to your

flour add in 1 cup or 225 g of non-fat

plain Greek yogurt traditional cinnamon

rolls are made with butter flour eggs

yeast it's just High effort and high

calorie that's pish posh this is low

effort and it's low calorie it's just

Greek yogurt and flour and you mix it

together in half of the ingredients

Greek yogurt is one of the best protein

sources out there mix together your

flour and Greek yogurt it's going to

take some time to mix you got to be

patient and you got to mix it for a

while it's going to look too dry it's

going to look like you need to add more

Greek yogurt but don't because and then

it's going to be a batter and we don't

want a batter you want a dough it needs

time just keep mixing and eventually

it's going to come together like this

take it and fold it on top of each other

you just grab the dough fold push

stretch fold push do this for another 3

to 5 minutes we're going to let this

dough sit for 5 minutes before we

stretch it out so the flour can hydrate

and absorb more moisture make the

filling except it's going to be a

fraction of the calories of regular

cinnamon rolls cuz it's going to be

super low sugar and super low fat we're

going to start by adding ariol my

absolute favorite sweetener into a bowl

we're going to need 1/4 cup of this or

exactly 48 G I never have brown sugar on

hand instead I have white sugar

sugar-free sugar and molasses anytime a

recipe needs brown sugar I just add a

little bit of molasses to the white

sugar before you mix this up there's one

ingredient we have to add to it that is

light butter when you go to the grocery

store there are a ton of Butters

available regular butter is 110 calories

per tablespoon light butter only 35

calories per tablespoon I'm using

Imperial Butter if you go to the grocery

store there are two kinds of Imperial

Butters one is 70 calories per

tablespoon and one is 35 calories per

tablespoon that's because the one that's

70 calories per tablespoon has more

vegetable oil than this one be careful

read the nutrition labels add in 2 tblsp

or 20 G of light butter into a bowl and

pop it into your microwave for 20 to 30

seconds until it is completely melted

and liquidy add in your melted butter

into your brown sugar mixture and mix

everything together until oh no we

forgot an ingredient cinnamon cinnamon

is essential to this recipe I can't

believe we almost forgot the name of the

thing in the title add 1 tbsp of

cinnamon into this I'm not using a

measuring cup it's around 10 spanks of

cinnamon add it in and mix this all

together until it forms a nice filling

Now set your filling aside it's time to

roll out the dough I'm using an oil can

cuz I don't have a rolling pin but use

whatever you you got use a whipped cream

bottle use this use a mason jar use a

watermelon for all I care just roll out

the dough remember every time you roll

flip it so it doesn't stick to the

silicone mat even though nothing sticks

to the silicone mat it's just safer to

roll and then flip and then roll again

and remember to also roll this way it's

not just about length it's about girth

as well keep flipping rolling flipping

rolling flipping rolling until you've

rolled out the dough into a nice long

rectangle this entire dough rolled out

is around 13 in x 9 in I use this

silicone mat to measure something else

and it was nowhere near 13 in this is

not a perfect rectangle but that's okay

it's going to be fine add in all your

filling and spread it evenly across this

entire dough this filling EDG to Edge

Baby smells beautiful it's cinnamony

it's buttery it's sugary the Molasses

gives it a nice nutty smell and taste

it's fantastic then cut this into six

cinnamon rolls six long strips actually

five strips not six cuts and then you

roll each one into a cinnamon roll check

out my fat loss cookbook over 100

recipes and I'm constantly updating it

and when you buy it once you get all

future updates for free I lost over 100

lb and I went from looking like this to

looking like this if you want me to

personally coach you oneon-one to help

you get in the best shape of your life

hit the link in the description down

below roll up your strips to form six

cinnamon rolls preheat your oven at 350°

F get a baking sheet line it with some

parchment cuz nothing ever sticks to

parchment and add in all your cinnamon

buns there's some butter left I'm

pouring it right on top we don't want to

waste any of this good stuff put them in

the oven and bake for around 20 minutes

until it is golden brown and completely

cooked your house will smell so freaking

good you'll know they're done while the

cinnamon rolls are baking let's make a

frosting it's going to be super quick

and super easy two ingredients just like

the dough the first ingredient is going

to be some protein powder you want to

use a vanilla protein powder because

cinnamon rolls have a vanilla icing and

we don't need to use vanilla extract

when you're using a vanilla based

protein powder use a protein powder that

you really really like the taste of cuz

if you don't everything goes to I'm

using legion's protein powder because

the texture is super fine so makes the

icing really really smooth also French

vanilla is a fantastic flavor use code

Raul if you want to support the channel

or buy anything from Legion Link in

description down below this icing is

going to be two scoops or 60 g of

protein powder and then almond milk just

enough to get a thick icing consistency

add a little bit at a time mix then add

a little bit more mix if you add too

much album milk you get a protein shake

you can't do with that and mix

until you get a thick icing 20 minutes

later look at that perfect perfect take

him out of the oven o ooh this is hot

let him rest for a couple minutes take

this icing drip drizzle it all over your

cinnamon rolls bathe your cinnamon rolls

in this icing or drizzle it on or use it

as a dipping station on the side do

whatever you want but I'm going to cover

and slather all my cinnamon rolls with

this delicious icing the calories of

macros per cinnamon roll 203 calories 15

g of protein 30 Gams of carbs and only

one gram of fat super low carb very low

calorie pretty high protein

[Music]

all right bro you ready to try these

yeah take your cinnamon roll thank you

mhm all right which one do I pick okay

I'm going to take this one ready cheers

cheers you good it's really good bro no

I bit the top that's not good

this a psychopath bro I'm not

supposed to eat it from the top I'm

supposed to spin it and unwind

it is that supposed to eat it mhm you're

supposed to eat it like a fruit roll up

like

this too

late you bit the

tip that's not good not good dud the

inside is my favorite part you get the

outside and then the inside is like

really soft a little bit undercooked

tastes better mhm sauce is really good

too guess what's in

it

yogurt protein powder

mhm sugar-free

syrup is it protein powder and yeah

isn't that crazy Legion French vanilla

hit and get it get it

now dude it like Conor is almost like

cream cheese icing mhm have you ever had

Cinnabon m me neither like literally

never in my life cuz like anytime I

would go to the mall there's like Auntie

ANS Auntie ANS is so much better than

cinamon I don't even understand why

people eat Cinnabon you got to get the

Auntie Anns soft pretzel the jalapeno

one no no the garlic one the garlic one

cuz they have that garlic powder right

on top of it then you get the cheese

dipping sauce and then

you no one screenshot that want to get

in the best shape of your life I can

write you a custom diet plan or I can

coach you oneone personally to help you

reach your goals links in the

description down below