October 10, 2012 posted by dre

paleo pumpkin protein cinnamon rolls

you can never out-train a bad diet.  period.

paleo pumpkin protein cinnamon roll recipe

you can not eat extra donuts because you are working out and expect to still lose weight. it just doesn’t work that way. (sorry!)

i got a message from someone asking if eating a lot of healthy sweets would hinder weight loss.  unfortunately, the answer is yes.  that whole rule about eating things in moderation does not go out the window just because something is healthy.  the benefit to choosing this over something loaded with sugar and bad fats is that these treats aren’t going to raise your cholesterol and spike your blood sugar immediately after eating, forcing you on a sugar-craving roller coaster for the rest of the day–whether you like it or not!!  i call it the snowball effect…and if you don’t exercise self-control, your whole day can be sabotaged.

i always tell my clients to plan their “cheat meals” out.  whether it’s once per week or five times per week– planning in advance really helps prevent yourself from giving into impulsive temptations.  like when temptation unexpectedly rears it’s ugly head in the form of a cute little cupcake at your child’s friend’s birthday party…do you really think a kid you don’t even know celebrating his 4th year of life is worth undoing all the extra work you put in at the gym this week?  i didn’t think so.

ok…back to the cinnamon rolls.  the great thing about these cinnamon rolls besides tasting ridiculously amazing, is that they are made with coconut sugar!  it has absolutely no effect on the blood sugar–so no roller coaster rides and no crazy sugar cravings an hour after breakfast!  however, they still have calories in them.  while these definitely have less calories than refrigerated cinnamon rolls in a can (not to mention no trans fat in these!), if you eat all of the cinnamon rolls in one sitting, it will most definitely hinder weight loss (and probably give you a tummy ache).


grain-free, gluten-free, paleo, and packed with protein…these pumpkin cinnamon rolls totally rock.

paleo pumpkin protein cinnamon rolls

paleo pumpkin protein cinnamon rolls


  • 2 3/4 cup almond flour (or make your own almond flour!)
  • 1/2 cup coconut flour
  • 1/2 cup (~2 scoops) cinnamon protein powder (vanilla will work fine) ***
  • 1/4 cup coconut sugar
  • 2 tsp baking powder
  • 2 tsp pumpkin pie spice
  • 2 1/2 tbsp psyllium husk powder (yay for fiber!)
  • 2 tbsp flax meal
  • 1/2 tsp salt
  • 2 tbsp (melted) coconut oil
  • 1/4 cup unsweetened almond milk
  • 2/3 cup pumpkin
  • 3 eggs
  • filling
  • 1/2 cup coconut sugar
  • 1/2 tsp cinnamon
  • 1/3 cup chopped walnuts
  • 1/4 cup raisins or dried curents
  • 1.5 tbsp coconut oil (melted)
  • 1 tbsp agave (or honey)


  1. pre heat oven to 340 degrees
  2. mix the first 5 dry ingredients together, set aside
  3. okay, next warm up the almond milk and pumpkin. i put them in the microwave for like 30 seconds.
  4. then add the melted coconut oil (if you mix it into a cold pumpkin & milk mixture, it will immediately harden!)
  5. once these are mixed, add the pumpkin pie spice, psyllium husk, flax, & salt. mix until combined.
  6. now add the eggs using a hand blender and blend until smooth.
  7. last, slowly add your dry flour mixture and blend until smooth again.
  8. place parchment paper on the counter and spray with non-stick cooking spray
  9. put dough on paper and spray hands before flattening it into a large 9x13 rectangle. (i sprayed the top of the dough too!)
  10. once flat, put another piece of parchment paper on top and used a rolling pin
  11. mix together your filling mix and evenly spread out over the dough.
  12. then, starting with the most narrow end of the rectangle, begin to tightly roll your dough away from you until you have formed a nice round log.
  13. next, use dental floss to gently cut through the dough into (approx.) 12 1.5 inch thick rolls
  14. select a small square cake pan or 9" glass dish, line with parchment paper and carefully place the rolls into the dish side by side so they are all touching each other.
  15. put any remaining filling on top, or sprinkle a table spoon of coconut sugar on top if desired
  16. place in oven for 25-30 min...but definitely check these at 25 min...the coconut sugar mixture should start to bubble out of the top of the rolls, that tells you they are just about done! (if you leave them in too long, you will end up with a batch full of hockey pucks!)
  17. let cinnamon rolls cool for about 10 minutes before indulging...


there was a nice glaze at the bottom of my pan that i spooned out and drizzled on top of the rolls when they were done.

***paleo note, use vanilla egg white protein powder!! --i actually ran out of it the other day and accidentally came across this cinnamon protein packed away in the back of my just happened to work perfectly with this recipe!

paleo pumpkin protein cinnamon roll recipe

paleo pumpkin protein cinnamon roll recipe

what?  you want the recipe for that pumpkin whip you saw on top too??

it’s the most perfect compliment to these cinnamon rolls, if i do say so myself! (or for paleo version click here)

 protein pumpkin whip topping

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