Cinnamon Bread

By February 7, 2013 December 16th, 2018 bread, breakfast, dairy free, gluten free, PURE PROTEIN/FAT DAY, vegetarian

Testimony of the Day

Leah lost 60 pounds from when we started in February!  No gimmicks, just eating right!

“Dear Maria,

I had to write to tell you just how much you have changed my life. When i came to you for a consultation I was at the heaviest I had ever been in my life. I was depressed, and scared for my health. Seeing my Mom go through a stroke at age 57 , I guess you can say “scared me straight.” I had been checking out your blog on and off for quite a while before I finally decided that I HAD to make a change, and I felt compelled to seek out your help. I was nervous, scared, and excited. I had tried so many different methods of weight loss over the years that I wasn’t sure if this was going to work or not. Never in my wildest dreams did I think that my life would be transformed the way it has been because of all you have taught me. When I first met with you, we found numerous health concerns, besides being obese, I also had a high estrogen level, sinus issues, severe eczema, asthma, intense cramps during my period, episodes of severe heartburn, and gas and bloating.

Through all the changes you suggested, and all of your amazing support I am so thrilled to say all of these things have disappeared  and on top of that I have lost 60 pounds, and I am still losing! I feel incredible, and I couldn’t have done it, and keep doing it without you. Even after our month has been done you have continued to be my number one supporter. Whenever people ask how I am doing it, I sing your praises. Many have asked to see before and after photos of me, and when I finally agreed, I was in shock.  I knew I had lost the weight, but actually seeing it was unbelievable.  I will never let myself get that size again.  I not only feel great physically, but for the first time in my life I am happy and confident in my body, and I’m healthy!  You not only know what you are doing, you know what people need as far as caring and support. A million thank yous,


If you too want to start healing your body, click HERE for a consult.

With the right diet and supplement plan, you can feel like a new person!



Do you like cinnamon? Cinnamon can reduce blood sugar levels and help combat insulin resistance, which are factors to help lose weight. The fat cells in your abdomen are particularly sensitive to high insulin levels, and are very effective at storing energy – far more so that fat cells you’d find in other areas such as the thighs. Abdominal fat cells are close to your digestive organs, and there is an large network of blood vessels circulating in the abdominal area, so it’s easier for fat cells to store excess glucose there. By consuming around 2 tsp of cinnamon a day helps with glucose metabolism and natural insulin production.Cinnamon can also…

1. Increase brain function and memory

2. Suppress the fungus associated with yeast infections and bacteria that causes urinary tract infections. It soothes the stomach

3. Help prevent ulcers

4.  Antifungal, antibacterial and antiparasitic: Cinnamon has been found to be effective in fighting vaginal yeast infections, oral yeast infections, stomach ulcers and head lice.

5. Excellent source of manganese, iron and calcium. The combination can help to remove bile, which prevents damage to colon cells and helps prevent colon cancer.

6.  Anti-inflammatory: Inflammation is the stem of all diseases.

“We’ve long known that atherosclerosis is an inflammatory disease. In the absence of inflammation or injury to the endothelial cell, the cholesterol would never go through the arterial wall and it would never stay there. – Dr. Dwight Lundell”[59]

7.  Helps control blood sugar levels, and can significantly lower LDL “bad” cholesterol, total cholesterol and triglycerides (fatty acids in the blood). A now almost famous study, was conducted by researchers from the US Department of Agriculture (USDA) in 2003 that showed that 60 people in Pakistan who had Type 2 diabetes, who ate 1 gram of cinnamon each day over a period of 40 days, experienced a significant decrease in their blood sugar levels, LDL cholesterol, total cholesterol and triglycerides.

We are all, in an evolutionary sense, predisposed to becoming diabetic. So I want to step you through how fat is stored, but more importantly this is how we become at risk for diabetes and heart disease:

1) After you eat excess carbohydrates, blood glucose stays higher longer because the glucose can’t make it into the cells of the muscles. This toxic level of glucose is like tar in the bloodstream clogging arteries, binding with proteins to form damaging AGEs (Advanced Glycated End-products) and causing inflammation. This high level of glucose causes triglycerides to go up, increasing your risk for heart disease.

2) Starch and sugar gets stored as fat (remember starch is just glucose molecules hooked together in a long chain; the digestive track breaks it down into glucose… so a sugary and a starch diet are the same thing!). Since the muscle cells aren’t getting glycogen (because they basically have a crust over the cells and are considered “resistant”), and since insulin stops the production of the fat-burning enzyme lipase, now you can’t even burn STORED fat! So workout all you want, if you continue to eat oatmeal before your workouts, you will never be a fat-burner, you will remain a sugar-burner and you continue to get fatter until eventually those fat cells become resistant too.

3) If that isn’t bad enough, I have more bad news…Insulin levels continue to stay high longer because the pancreas mistakenly believes “if a little is not working, more is better.” NOT GOOD. Insulin is very toxic at high levels, causing cellular damage, cancers, plaque build-up in the arteries (which is why diabetics have so much heart disease) as well as many other inflammation issues such as nerve damage and pain in the extremities. Starch and sugar destroys nerve tissue, causing tingling and retinopathy, which causes you to lose your eyesight.

4) Sorry, but I have more bad news…Our cells become so damaged after a life of cereal and skim milk for breakfast that not only does insulin resistance block glucose from entering muscle cells; the crust we have formed over our cells also blocks amino acids from entering. Amino acids are the building blocks for our muscles that are found in protein. So now you can’t even maintain your muscles. And if that isn’t bad enough, our muscles become cannibals because your body think there’s not enough stored sugar in the cells, so they send signals to start to consume valuable muscles to make more glucose (sugar)! You get fatter and you lose muscle.

5) Instead of feeling energetic after you eat, you are tired, and you crave more carbohydrates and since you have less muscle, exercise is getting too darn difficult, and the sad cycle continues.

6) But there is even more bad news… thyroid disorders also happen too. When your liver becomes insulin resistant, it can’t convert thyroid hormone T4 into the T3, so you get those unexplained “thyroid problems”, which continue to lower your energy and metabolism.

If you don’t want this to happen, there is good news! Here are some ways to avoid all of this:

1) Lower your carbohydrates. Not only for you, but your kids too! So they don’t end up so insulin sensitive like we are!

2) Exercise! Even walking after meals. Moving has a major impact on improving insulin sensitivity since muscles burn your stored glycogen as fuel during and after your workout.

3) Add in Cinnamon!


Craving bread? Here is a way to satisfy a craving without the guilt while shrinking your waist line!

I smeared my dairy free vanilla bean “butter” on my toasted slice!

(1/4 cup melted coconut oil, 1/4 cup MCT oil, 1 vanilla bean scraped and 2 TBS Swerve confectioners).

Cinnamon Bread
Prep time
Cook time
Total time
Serves: 12
  1. Preheat the oven to 325 degrees.
  2. Separate the eggs and whip the whites until very stiff.
  3. Slowly add in the protein powder (I used Jay Robb egg white vanilla protein powder).
  4. Blend until smooth and then very gently add in the yolks OR the cream cheese (try to keep the whites fluffy).
  5. Next swirl in the cinnamon.
  6. Grease a bread pan and pour the mixture into the pan.
  7. Bake for 20-25 minutes. Turn off the oven and leave the bread in to cool slowly.
  8. After 20 minutes, take the bread out.
  9. Once totally cool, cut into 12 large slices. I love mine toasted with cream cheese!
Slice of Pepperidge Farm Cinnamon Bread: 110 calories, 0g fat, 3g protein, 21g carbs, 0.8g fiber (20.2g effective carbs)
"Healthified" Cinnamon bread: 90 calories, 6.9g fat, 6.3g protein, 0.6g carbs, 0g fiber, (0.6g effective carbs)

This bread also makes GREAT French Toast!


Maria Emmerich

About Maria Emmerich

Maria is a wellness expert who has helped clients follow a Ketogenic lifestyle to heal and lose weight for over 20 years. She has helped thousands of clients get healthy, get off medications and heal their bodies; losing weight is just a bonus. She is the international best selling author of several books including "Keto: The Complete Guide to Success on the Ketogenic Diet.".


  • Kisha West says:

    I will be trying this one out tonight for sure. I work for TJ’s and I admit to huffing the loaves of Cinnamon bread when no one is looking!!!

  • Ok – I am totally trying this too. I heart you.

  • Bunhead says:

    would it be possible to do this with just egg whites??
    (i would use an amount that was equivalent to about 5 eggs)

  • Yep, I have done it with just the whites:) It makes it easier for the batter to not fall, but it doesn’t give it as good of a flavor. Let me know if you try it!

  • Jamie says:

    I LOVE cinnamon!!! I can’t wait to try this!!!

  • gharkness says:

    At what point do you add the cinnamon? Do you mix it with the protein powder, or add it separately, or does it even matter?

  • I add it separate so it swirls into the bread… I will fix the directions;)

  • Aimee Schuchhardt says:

    About how long do you whip eggs to get the stiffness? I wanna try this but don’t wanna mess up and ruin all my protein powder. My Oopsies always flop. Do I beat the yolks also?

  • Anonymous says:

    so is the picture you show with or without the yolks?? mine turned out a lot browner and doesn’t look anything like yours. also curious as how long you whip your whites? and do you use the whisk or paddle attachment for mixer?

  • For 5 or so minutes. Try to mimic the photo of the whites. Most people under whip them.

    Good luck!

  • Anonymous says:

    Maria, It smelled great, looked just like yours and the taste is good but if I dont have coffee or tea to dunk it in its way tooooooo dry. Did I do something wrong? I need moisture bad!

  • Did you add the yolks? That helps with moisture… Or you could add 3 TBS cream cheese or cottage cheese.

    Use your loaf for French Toast;)

  • Lisa says:

    I made this yesterday—and it’s amazing! I added in the yolks, and it turned out to look exactly like yours. Today I used it for french toast…and you’re right, super good!
    Thanks for sharing 🙂

  • Anonymous says:

    could you substitute a chocolate whey protein powder and omit the cinnamon and make “chocolate” muffins with this?

  • Ah! Yes, the chocolate bread muffins would work. It is a crunchy bread though… You might want to add some softened cream cheese to the mixture at the end to add flavor and softness.

  • Danielle W says:

    Tried making this and mine was a mess. I think its because a used a mixer, instead of whipping the whites by hand. It was rock hard.

  • Sarah says:

    Do you whip the whites by hand or with a mixer?

  • Sarah says:

    So I made this tonight and it smelled and looked amazing while baking, but after it was done cooling for an hour it started to cave in and had a hole on the top. Is this because my egg whites weren’t stiff enought? It has a great taste tho!!!

  • Thanks Sarah!

    If you leave it in the oven to cool for 30 minutes, this will stop that from happening:)

    Happy Eating:)))

  • Elisa says:

    I made this last night and made stuffed french toast with it today. I really enjoyed. 🙂

    Thanks for the recipe.

  • Thanks Elisa! I’m glad you liked it! It is a tricky recipe:)

  • Sarah says:

    I took this recipe and made it into buns. I also added a tablespoon of Truvia just go give it a little sweeter taste and they are so amazing. I love to cut them in half, toast them and put almond butter on them Such a great breakfast!!!!

  • Penne says:

    I have made it both ways with the cinnamon and without the cinnamon. When I make it w/o the cinnamon I use 1/2 unflavored whey, 1/2 vanilla whey and 4-5T of cream cheese. So VERY GOOD!!!

  • Can you use any whey protein if you don’t have Jay Robb protein?

  • Mrs. T says:

    How did you come up with a zero carb count? Eggs, whey protein and cinnamon all have carbohydrates, even after you subtract out the fiber. One egg has 0.6 carbs, so using 9 eggs, gives you 5.4 carbs. According to my calculations, an entire loaf is between 16-18 grams/carbohydrates (depending on the amount of cinnamon

  • Mari says:

    I’ve made this several times now and wanted to finally thank you for this recipe. So good! It can get on the dry side, but I usually am drinking something with it anyway. I also have an issue of there being too much batter for the pan, which is probably due to over whipping.
    Anyway, tonight I followed the recipe exactly but added 6 extra leftover egg yolks. The bread came out so much softer, plus I got 2 loaves out if it!

  • Unknown says:

    This comment has been removed by the author.

  • Trina says:

    Do you add all nine yolks? I did that and mine looks a lot more yellow than yours. It was also hard to keep the whites as stiff as yours adding those in. I’m looking forward to french toast tomorrow morning – sure hope I didn’t goof this 🙂 Nature’s Hollow syrup ok to have on it? Thanks Maria!

  • Anonymous says:

    I don’t want to use protein powder of any kind. Is there a substitute? I have flax, almond, coconut, etc.

  • Anonymous says:

    what can you use instead of protein powder?

  • Anonymous says:

    I have this in the oven now, on a miserable snowy day. Used Vanilla egg white protein and 4 egg yolks. Whipped the egg whites for over 12 mintutes to stiffen (would cream of tartar help those who can’t get them stiff enough?). Using my largest bread pan, I got 2 loaves. They look beautiful in the oven.
    And cinnamon is a heavenly smell throughout the house

  • Maureen says:

    Sorry to be so dense, but I am confused by this recipe. When you say 10 eggs separated it sounds like you need all ten eggs. Plus the cream cheese/or four more yolks. I read the comments and it sounds like most people used just some of the yolks. Is this correct? I guess I will find out as it is in the oven now LOL. It hardly fit in my load pan!

  • Dawn says:

    Hi Maria!

    I made this tonight with my sister and we really enjoy it! Now if only my husbands taste buds would change this would be a staple in our house ;). Thank you so much for sharing!

    Best, Dawn

  • Having these baking in the oven now!

  • Megan says:

    Can I use coconut cream instead of cream cheese?

  • sjanette says:

    I only have unflavored and unsweetened Isolate. Can I sub with that and add a little vanilla? Do I need to add a little Glycerite too?

  • Cynthia says:

    Ah HA! Leave the loaf in the oven for 20 minutes!!!! Is this the secret to keep the loaf from collapsing and pulling in at the sides as it is cooling? I am so making french toast!

  • Jan says:

    I accidentally used Vanilla hemp protein powder- in the oven now- now sure if this will work- very strange color too 🙂

  • Barb Patchin says:

    When you leave it in the oven to cool for 30 minutes, do you leave the oven door open or closed? Thanks for all you do for us trying to lose weight and be healthy♥

  • Ania says:

    I’m inspired to try this bread. I make your amazing bread (with almond flour) all the time. Can I use egg whites from a carton or box instead of separating egg yolks and whites? It works for your amazing bread but not sure if they’d work as well in this recipes since there is no flour of any kind in it.

  • kelly says:

    Could you add sweetener to this? If so, how much? It turned out great, but my kids complained that it wasn’t sweet enough for cinnamon bread.

  • M. says:

    I love your dairy free vanilla bean “butter,” it is so yummy! I was wondering what is the serving size, calories, percentage of fats, carbs, and protein. Thank you! 🙂

  • b says:

    Hi Maria,

    I was wondering what your thought are about this protein powder. I prefer not to use stevia sweeteners.


    Thanks for all you do.

    • cemmerich says:

      I can’t find any ingredient info. I am leery of any product that you can’t easily find what is in it. 🙂

      • b says:

        I apologize for not giving you enough info. I found some here:


        and here:


        I have only used the unflavored protein.

        Thanks so much for your help.

        • cemmerich says:

          That is all I found also. It is the nutritional label but no ingredients list. 🙂

          • b says:

            Hmmm… you are right. I didn’t even notice that. I will have to do some digging and find out. I’ll get back to you. Thanks sooo much for pointing that out, great lesson! 🙂

          • b says:

            Hello again Craig,

            I had the opportunity to email the Whey Factors company to inquire about the ingredients in their unflavored whey. They responded with the following info. I am hoping that it will be sufficient info for you to help me as this is an important learning experience for me (and will hopefully help others as well as myself to know what to look for with specific ingredients). As I mentioned in my previous post, I am trying to find a healthy whey product with added stevia or other sweeteners. Here is the info they sent me:

            Whey Factors whey protein offers the highest quality and best-tasting whey protein, and is conveniently available in a variety of delicious natural flavours, in single-serving pouches, and 1 kg bottles. Whey Factors whey protein is sourced from grass-fed cattle, using natural Cross Flow Microfiltration and special care during processing to protect undenatured whey; it contains no artificial sweeteners or GMO ingredients, and is rBGH & BSE-free.

            Medicinal ingredients:


            Each scoop (22 g) contains:

            Undenatured whey protein concentrate and isolate (Bos taurus) (milk)

            22 g

            (Providing 18 g whey protein)

            Enzyme blend

            42 mg

            Bromelain (Ananas comosus var. comosus) (stem)

            28 mg
            (448,000 FCC PU)

            Protease (Bacillus subtilis) (whole cell)

            3.92 mg
            (210 FCC PC)

            Papain (Carica papaya) (fruit)

            7.84 mg
            (25,212 FCC PU)

            Lipase (triacylglycerol lipase) (Aspergillus niger) (whole)

            2.24 mg
            (2.45 FCC LU)

            PU (Papain Unit), PC (Protease Unit), LU (Lipase Unit), FCC (Food Chemical Codex)

            Non-medicinal ingredients: non-GMO soy lecithin.

          • cemmerich says:

            It looks like an ok option.

          • b says:

            Thanks so much for all your patience & help and taking the time to respond to my questions. My health has improved so much because of the wealth of information you provide here and in your books (I have purchased several already as well as an assessment). I always look forward to your daily posts. Know that you are very much appreciated. Keep up the great work! 🙂

          • cemmerich says:

            Thank you!

  • b says:

    a product with no added sugars, sweeteners or stevia.

  • Pam says:

    I just made this for the first time. I had enough for two loaves, but didn’t realize it at first. I had so much, I filled the bread pan to the top, thinking it must not rise much. I still had enough more for 12 “buns” in my muffin top pan. My bread is in the oven and is not about 4 inches above the top of the pan! I guess it will still taste the same, as long as I can cut it! 🙂 Next time I will just make two loaves!

  • Liz says:

    I love this bread! I have been keeping it refrigerated but it always gets a little gummy from the moisture. Is it safe to keep it room temp? Do you store it in an air tight container? I would love to make a full batch but I’m nervous about keeping the integrity of the bread/texture!!!

    • Maria Emmerich says:

      You could keep at room temp for a few days (not more than a week). You could also freeze which would keep it from getting soggy. 😉

  • Nicole says:

    Hi Maria – I made this last night and I’m afraid it didn’t turn out so well. I’m wondering what size loaf pan you use. The “dough” was nearly over flowing in mine so I’m thinking it wasn’t big enough. Also, it stuck to the pan and I think I used too much cinnamon. 🙂 I think maybe I should have used two loaf pans and a lot less cinnamon.

  • Erica says:

    Is it really just 10 egg whites, cream cheese, protein powder and cinnamon? and you add some egg yolks if you want? or do you add all 10 egg yolks in addition to the cream cheese? I saw this question above but didn’t see an answer.

    • Maria Emmerich says:

      Yes, that is it. You can add some of the yolks back in if you want. Just be careful not to make the whites fall. 🙂

  • Rachele says:

    Reading the recipe my interpretation was to either use cream cheese or yolks, however reading the comments that is not the case…In addition to the cream cheese, what is the ideal number of yolks you should add back in, to add flavor and moisture without making the whites fall?

  • Jhon says:

    Hello, can cream cheese be replaced by fat(margarine, lard, etc)… i’m a rookie at the kitchen

  • Hangga says:

    in your vimeo video you show us how to make this bread, and you only add egg white protein powder. no yolks or cream cheese, which one is true ?

    • Maria Emmerich says:

      Yolks and cream cheese are fine to add but not necessary. Some think it tastes better that way.

  • Hangga says:

    Hi, maria i tried ur recipe. this is the best bread. mine is similar to regular loaf bread. so fluffy. i think the key is the way you whip the whites. i set timer around 15 mins, during 13 mins i start adding whey and yolks. i do make lot of flavor. recently i use match powder. can you do salted yolk croissant recipe ?

  • renee says:

    I just made this for the first time……… so addicting…. absolutely delicious. I made 1/2 recipe (due to the number of eggs I had).. very thankful I did, or I would have eaten more! Amazing!

  • […] Cinnamon Bread at Maria Mind Body Health […]

  • emma says:


    I often make this recipe but the whites always fall halfway through the baking time (and it takes about twice as long to bake as you report.)

    I also fold the cream cheese in, but this leaves lumps of cream cheese. How do you evenly distribute the cream cheese into the whites?

    I have a convection oven, should I use convection mode, and if so should I adjust time or temp?

    Here’s what I did:

    1. stand mixer liquid egg whites (1 container = whites of 10 eggs) with 1 tsp cream of tarter for about 12 min, til very stiff but not dry.
    2. stand mixer on low gradually adding protein (have used whey, casein and egg white, doesn’t seem to affect whether they fall or not during baking, best texture from egg white protein)
    3. melt cream cheese, fold egg whites into it, then fold wet cream cheese/ egg white mixture back into remaining stiff egg whites.
    4. baked (not convection) at 325 for about 50 min. wet insides, fell at 25 minutes despite not opening oven door, lumps of cream cheese in finished product.