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Protein Sparing Cinnamon Rolls

Have you tried my protein sparing bread?

I have been eating my protein sparing bread for more than a decade and have made so many variations of recipes using it and I wanted to share with you my very special recipe making protein sparing cinnamon rolls!


When I was in high school, I worked at a coffee shop called Uncommon Ground in Medford, Wisconsin. It was the best job ever! It fueled my love for baking. Before school, I would go to the coffee shop to make the scones and the cinnamon rolls and then after school, I would go back to work. At the end of the day, I got to bring home the cinnamon rolls, scones and muffins that didn’t sell!

So guess what??? I would make extra cinnamon rolls to make sure I had some to go home with! I ate so many cinnamon rolls, it was unreal; which is also why I was so unhealthy and overweight! Once I was diagnosed with PCOS, I decided to create healthy keto recipes of my favorite things like these protein sparing cinnamon rolls!


To make these protein sparing cinnamon rolls, I added 1/4 cup Wholesome Yum Allulose! 

Allulose is a natural sweetener with zero calories and has no impact on blood sugar. Many people prefer this as their keto sweetener because it tastes just like sugar!

I used my protein sparing wonder bread dough to make these protein sparing cinnamon rolls. Adding 1/4 cup of Wholesome Yum Allulose to my protein sparing bread recipe gives the bread a softer texture. I’m not sure why but the protein bread ends up even better with allulose and the crust is softer too which makes these keto cinnamon rolls extra delicious!

If you or your kids are sick of eggs for breakfast but you want to find ways to get in your protein, you must pick up Wholesome Yum Allulose and make delicious recipes like my Protein Sparing Cinnamon Rolls!

I love Wholesome Yum allulose products for many reasons!

Not only does Wholesome Yum create the best quality sweeteners without harmful additives like some brands, they are also a kind small family-owned business. You all know I love supporting small business!

Click HERE to order Wholesome Yum Allulose! 

If you want to watch Kai make these delicious protein sparing cinnamon rolls, subscribe to our new YouTube Channel to get updated when the video comes out which will be in a day or two, and comment below on what video recipe we should make next!

Click HERE to subscribe to our keto YouTube Channel and tell your friends! Its a FREE and fun way to learn keto! 

If you like this Protein Sparing Flan recipe, you can find many more protein sparing recipes in The Art of Fat Loss! Click HERE to find!

Click HERE to learn more about Protein Sparing Modified Fasting.


I halved the ingredients and rolled the PSMF Cinnamon Rolls just like my Caramel Rolls.

Spread the protein sparing bread mixture onto a baking sheet lined with greased parchment paper. Bake at 325 for 5 minutes or until just cooked through (NOT browned at all).’
Meanwhile make the filling mixture by placing all the ingredients into a small bowl and stir well to combine.
Remove pan from the oven and use a knife to spread with the filling mixture. Use a pizza cutter to cut into 6 strips (cutting from the longer end of the baking sheet). Roll each strip into a roll. Set the rolls into a greased 9 inch pie pan.
Place back into the oven for 10 minutes or until golden brown.
Meanwhile make the frosting.
Remove the PSMF cinnamon rolls from oven and allow to cool a bit before topping with the frosting.

Protein Sparing Cinnamon Rolls

Maria Emmerich
Prep Time 10 minutes
Cook Time 10 minutes
Course Breakfast, Dairy Free, Nut Free, PSMF Recipes, Vegetarian
Cuisine American
Servings 12
Calories 135



  • 1/4 cup butter flavored coconut oil or butter if not dairy free
  • 2 tablespoons powdered allulose
  • 1 tablespoon ground cinnamon
  • 2 large egg yolks


  • 1/2 cup cream cheese softened (or Kite Hill brand if dairy free)
  • 4 tablespoons powdered allulose
  • 1 teaspoon vanilla extract

PROTEIN SPARING FROSTING: (this makes extra frosting)

  • 2 large egg whites
  • 1 1/2 cup powdered allulose
  • 1/4 teaspoon cream of tartar
  • 1/3 cup cold water plus more for saucepot
  • 1 1/2 teaspoon vanilla or other extract


  • Preheat the oven to 300 degrees F. Place a piece of parchment on 2 large baking sheets. Spray with avocado oil spray and set aside.
  • Separate the eggs (save the 2 yolks for the filling and the rest of the yolks for another recipe like my keto ice cream, hollandaise, mayo or lemon curd), and place the whites into a large bowl or stand mixer (click HERE to find my 8 quart stand mixer... makes a GREAT gift!). Add the Wholesome Yum allulose, salt and cream of tartar if using and whip the whites for a few minutes until VERY stiff.
  • Turn the mixer to low and gently mix the protein powder into the whites.
  • Use a spatula (or THIS ice cream scooper greased well) to scoop out 3/4 cup of the dough and place onto the prepared baking sheets in a round circle about 2 inches in diameter and 3/4 inch high. Place the cinnamon roll dough about 1 inch apart. Repeat with remaining dough until you have 12 cinnamon rolls.
  • To make the filling, place the coconut oil into a medium bowl and heat until melted. Add the Wholesome Yum allulose and cinnamon and stir well. Add the yolks and stir well to combine.
  • Use a spoon to place 1 teaspoon of filling into each cinnamon roll and swirl the filling in a circle around the top of each cinnamon roll.
  • Place in the oven to bake for 10-15 minutes or until golden brown and cooked through.
  • While the Protein Sparing Cinnamon Rolls bake, make the frosting.
  • If you are using traditional frosting, place the cream cheese in a medium bowl and heat until warm. Add the Wholesome Yum allulose and vanilla and stir well to combine. Taste and adjust sweetness to your liking. Set aside until the cinnamon rolls are finished baking. Place in a ziplock and cut a tiny hole in one corner. Drizzle frosting over each cinnamon roll.
  • To make the Protein Sparing Frosting, Place all the ingredients in a metal bowl that fits inside a saucepot then set the filled metal bowl aside. Bring a saucepot filled 1/3 of the way with water to a soft boil, place the bowl into the saucepot and let the water simmer under the bowl as you mix with an electric hand mixer. As the egg cooks it will thicken. It will take about 7 minutes of mixing. As the mixture gets hot and is thickened, remove the bowl from the saucepan and finish mixing it on the counter. The frosting is ready when the mixture forms stiff peaks when you lift the beaters. Use immediately to frost protein sparing cinnamon rolls. Spread onto each roll with a knife.
  • Store extras in an airtight container in the fridge for up to 5 days. Can be frozen for up to a month.


Nutritional Information (with PSMF frosting):
103 calories, 6g fat, 11g protein, 2g carbs, 0.3g fiber
P:E ratio 1.4


Calories: 135 | Fat: 9g | Protein: 11g | Carbohydrates: 2g | Fiber: 0.3g | P:E Ratio: 1



“Ok well this is my 4th post today.  I’m sorry, but I’m so excited I’m crying!  I mentioned before that I have been keto/ carnivore for 3 years.  I felt amazing but my weight-loss was stalled for the last two years and I couldn’t reach my goal.  That’s a long frustrating stall.  I thought I was doing everything right and working so hard at it.  When I started Maria and Craig’s way I broke my stall! 

Focusing on eating enough protein and lowering my fat has made me more satiated than ever in my life.  I can’t believe I’m now one of those people that just isn’t hungry.  I’m so over joyed to not be the hungry girl anymore and I know I will reach my goal now. 

Thank you so much Maria and Craig!!!  You are both changing the world in big ways and saving so many lives ️” – Katie

Most people I consult are doing keto totally wrong. Get fast results with the my NEW Keto Packages!

Click HERE to check out my NEW Keto Packages!

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.".


  • Deysi Alvarado says:

    I have liquid Allulose and was wondering if you knew if that could be substituted for the confectioners version?

  • Kathy says:

    Oh my word … I think Kai is sweeter than the rolls!!!
    I’m off to bake right now. Thank you!!

  • Karas says:

    If I want to use swerve is the same amount as the allulose?

  • OMG can he be any cuter???!!!! adorable!

    Tell Kai, he made them look so good, I am off to make them right now!! Thanks

  • Sharon says:

    I didn’t have powdered allulose. I used Swerve instead except I used liquid Allulose in the filling. It came out great.

  • Paula says:

    Ok, he is so cute! Love his laugh. I’m very excited to make these. If he can do it, so can I. Thanks Kai! Best chef ever! Love from Winnipeg, Manitoba, Canada

  • Karen says:

    Just wondering what I could use instead of that egg white protein powder. The price point is way out of my budget at the moment and I would love to try your bread, wonder bread and these. Maybe a different brand I could look into or could you tell me what it is? Is it the same as dried egg whites? I am new to this whole supplement lifestyle and have no clue what I am doing? Are they pretty much the same as I think it’s called whey protein powder, just these are egg whites not whey? Lol sorry super confused. I am waiting to get your book but worried some of the ingredients may be to expensive or unavailable to me. But still hoping I will be able to do the 30 days correctly, because something has to work for me, I am so tired of trying and failing.

    • Maria Emmerich says:

      Sorry, protein powder is required for this recipe.

    • Maegan says:

      @Karen: Jay Robb isn’t the only egg white protein powder out there, check amazon for other brands, there are cheaper ones…

      • Karen says:

        So protein powder is different then powdered egg whites then right? And will do, just when I searched egg white protein powder I got both powdered egg whites and his brand. I will have to check it out more when I have time to just sit and browse lol. Thanks for the help

  • Georgia Johnson says:

    I made these this morning and enjoyed them very much! Thank you for the work you put into your recipes.

  • Glenn Bandy says:

    I must have done something wrong. I am open to all alternative foods but these never browned and had to actually broil them to get them any shade of brown. Frosted them and then was so excited to taste them. They were the consistency of shoe leather and had zero taste. I felt like I was chewing cardboard.

    Please tell me where I went wrong.

  • Donna B says:

    So, Maria, how do you know that it’s cooked?

  • Kat Purcell says:

    If I have plain egg white powder (from the wonder bread), can I add some vanilla extract to get some vanilla flavor? Or just rock the plain? I don’t want to order and wait for another bag!

  • Cathy says:

    Hi Maria! I can’t wait to make this, but am curious to know if there is almond milk in the frosting? I don’t see it listed in the ingredients but I see Kai adding to it in the video. If so, how much almond milk? Thanks!

  • Lindsay says:

    Mine ended up a bit flat, but wow they were delicious!

  • Tracy Farquhar says:

    Has anyone tried these yet using a carton of egg whites? 🙂
    Thank you Maria for all of these amazing recipes!
    I’m going to join the next challenge and I’m so excited to do it! <3

  • Tracy Farquhar says:

    Oh my heart! These are SO amazing!!

  • Maryse says:

    Just made them, they are just awesome! Thank you for your recipes!

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