Protein Pumpkin Cinnamon Rolls with Cinnamon Cream Cheese Frosting
These Protein Pumpkin Cinnamon Rolls are my fall take on the viral cottage cheese cinnamon rolls! They’re made with real pumpkin, no yeast and no protein powder and topped with a creamy maple cinnamon cream cheese frosting.
QUICK LOOK: PUMPKIN CINNAMON ROLLS
⏱️ Prep Time: 20 minutes
🔥 Bake Time: 20-25 minutes
⏲️ Total Time: About 50 minutes
🍽️ Servings: ~10 cinnamon rolls
💡 Difficulty: Easy
🥣 Key Ingredients: Cottage cheese, pumpkin puree, flour, coconut sugar, cinnamon, pumpkin spice
🌿 Dietary Info: No Yeast, No Protein Powder, Naturally Sweetened
✨ Make them for: Fall breakfast, weekend brunch, Thanksgiving morning, Halloween, after-school snacks
I kept seeing Hailey Bieber’s viral protein cinnamon rolls made with cottage cheese and knew I had to try them, so I decided to create a pumpkin version for fall.
Instead of making a regular cinnamon roll dough like my tangzhong cinnamon rolls, these Protein Pumpkin Cinnamon Rolls blend cottage cheese and pumpkin puree together to add protein and that signature fall flavor. There’s no yeast, no waiting for the dough to rise and no protein powder.
The filling uses coconut sugar in place of white sugar, and they’re topped with a maple cinnamon cream cheese frosting, so they’re naturally sweetened with no refined sugar.
Still have pumpkin left in the can? Try one of these recipes next: Pumpkin Spice Protein Balls, Mini Pumpkin Pie Rice Krispies, Pumpkin Spice Mummy Cookies, Healthy Pumpkin Chocolate Chip Muffins, No-Bake Pumpkin Banana Yogurt Bark, Pumpkin Spice Mug Cake or Pumpkin Cheesecake Overnight Oats.
Why You’ll Love These Protein Pumpkin Cinnamon Rolls
Key Ingredients Notes & Substitutions
Here’s a look at the main ingredients and easy substitutions. * For exact measurements and instructions, scroll down to the recipe card.
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Recommended Supplies/Tools
You don’t need a stand mixer for these pumpkin cinnamon rolls. I actually prefer making this dough by hand because it’s easier to tell when it has come together without overmixing it.
- High-speed Blender. I use and love this blender.
- Measuring cups and spoons
- Large mixing bowl
- Small bowl
- Baking dish
- Spatula
- Rolling Pin
- Sharp knife or unflavored dental floss for cutting the rolls
- Stand or hand mixer for making the icing
How to Make Protein Pumpkin Cinnamon Rolls
Time needed: 50 minutes
- Blend the Cottage Cheese Mixture
Add the cottage cheese, pumpkin puree, maple syrup and vanilla to a blender or food processor and blend until completely smooth.
Before you do anything else, scoop out 2 tablespoons and set it aside for the frosting. It’s easy to forget this step once you start making the dough, so make sure you do it right away!
- Make the Pumpkin Dough
Whisk the flour, baking powder, baking soda, pumpkin spice and salt together in a large bowl.
Pour in the remaining pumpkin-cottage cheese mixture and stir until a shaggy dough starts to form. Use your hands to gently bring everything together.
The dough should be soft. If it’s so sticky that you can’t work with it, add a little flour at a time rather than dumping in another ¼ cup all at once.
- Roll Out the Dough
Lightly flour your counter and rolling pin.
Roll the dough into a large rectangle about ¼-inch thick. It doesn’t have to be perfectly straight around the edges. Mine never is. If the dough starts sticking, dust it with a little more flour. Use as little as you can get away with.
- Add the Filling
Spread the softened butter over the dough, leaving a small border around the outside.
Combine the coconut sugar, cinnamon, pumpkin spice, ginger, nutmeg, cloves and salt in a small bowl and sprinkle the mixture evenly over the butter.
I like to gently press the cinnamon mixture into the butter with my hands. It helps keep more of the filling where it belongs when you roll everything up.
- Roll and Cut
Starting along one of the long sides, roll the dough into a snug log, being careful not to roll it so tightly that the filling gets pushed out. Cut the log into 10–12 rolls, about 1½ inches thick. I like to use a ruler to mark the log first so the rolls are evenly sized. Unflavored dental floss works especially well for cutting through the soft dough without squishing the rolls, but a sharp knife works too.
- Bake
Place the cinnamon rolls in your prepared baking dish and bake at 350°F for 20-25 minutes.
Keep an eye on them toward the end. These don’t need to get really dark on top. You want the centres cooked through while keeping as much moisture in the dough as possible.
- Make the Cinnamon Cream Cheese Frosting
Beat the softened cream cheese and butter until smooth. Add the 2 tablespoons of pumpkin-cottage cheese mixture you saved earlier, maple syrup, cinnamon, vanilla and salt and mix again until smooth and creamy.
If the frosting looks curdled or separated: Keep mixing for another minute first, as it may come back together on its own. If it still looks curdled, the ingredients may be too cold. Let the bowl sit at room temperature for 10–15 minutes, then mix again. You can also scoop out a small amount of the frosting, microwave it for a few seconds until just slightly warmed, then add it back to the bowl and mix until smooth.
- Frost the Pumpkin Cinnamon Rolls
Let the cinnamon rolls cool for a few minutes before adding the frosting.
I like frosting them while they’re still slightly warm. The cream cheese frosting softens just enough to get down into the cinnamon swirls without completely melting off.
Protein Pumpkin Cinnamon Rolls with Cinnamon Cream Cheese Frosting
Equipment
- High-speed blender
- Measuring cups and spoons
- Large mixing bowl
- Small bowl
- Baking dish
- Spatula
- Rolling Pins
- Sharp knife or unflavored dental floss for cutting the rolls
- Stand or Hand Mixer
Ingredients
Pumpkin Dough
- 1 cup cottage cheese
- ½ cup pumpkin puree
- 1 teaspoon vanilla extract
- 2 tablespoons pure maple syrup
- 2 cups all-purpose flour
- 2 teaspoons baking powder
- 1½ teaspoons pumpkin pie spice
- Pinch of salt
- ½ teaspoon baking soda
Pumpkin Spice Filling
- ¼ cup butter very soft, salted or unsalted is fine
- ⅓ cup coconut sugar
- 1 tablespoon ground cinnamon
- 1 teaspoon pumpkin pie spice
- ⅛ teaspoon ground ginger
- Pinch of nutmeg
- Pinch of ground cloves
- Pinch of salt omit if using salted butter
Cinnamon Cream Cheese Frosting
- 4 oz cream cheese softened
- ¼ cup unsalted butter softened
- 2 tablespoons reserved pumpkin-cottage cheese mixture
- 2 tablespoons pure maple syrup
- ½ teaspoon cinnamon
- 1 teaspoon vanilla extract
- Pinch of salt
Instructions
Blend the Cottage Cheese Mixture
- Add the cottage cheese, pumpkin puree, maple syrup and vanilla to a blender or food processor and blend until completely smooth. Before you do anything else, scoop out 2 tablespoons and set it aside for the frosting. It’s easy to forget this step once you start making the dough!1 cup cottage cheese, ½ cup pumpkin puree, 1 teaspoon vanilla extract, 2 tablespoons pure maple syrup
Make the Pumpkin Dough
- Whisk the flour, baking powder, baking soda, pumpkin spice and salt together in a large bowl. Pour in the remaining pumpkin-cottage cheese mixture and stir until a shaggy dough starts to form.Use your hands to gently bring everything together. The dough should be soft. If it's so sticky that you can't work with it, add a little flour at a time rather than dumping in another ¼ cup all at once.2 cups all-purpose flour, 2 teaspoons baking powder, 1½ teaspoons pumpkin pie spice, Pinch of salt, ½ teaspoon baking soda
Roll Out the Dough
- Lightly flour your counter and rolling pin. Roll the dough into a large rectangle about ¼-inch thick. It doesn't have to be perfectly straight around the edges. Mine never is. If the dough starts sticking, dust it with a little more flour. Use as little as you can get away with.
Add the Filling
- Spread the softened butter over the dough, leaving a small border around the outside. Combine the coconut sugar, cinnamon, pumpkin spice, ginger, nutmeg, cloves and salt in a small bowl and sprinkle the mixture evenly over the butter.¼ cup butter, ⅓ cup coconut sugar, 1 tablespoon ground cinnamon, 1 teaspoon pumpkin pie spice, ⅛ teaspoon ground ginger, Pinch of nutmeg, Pinch of ground cloves, Pinch of salt
Roll and Cut
- Starting along one of the long sides, roll the dough into a snug log, being careful not to roll it so tightly that the filling gets pushed out. Cut the log into 10–12 rolls, about 1½ inches thick. I like to use a ruler to mark the log first so the rolls are evenly sized. Unflavored dental floss works especially well for cutting through the soft dough without squishing the rolls, but a sharp knife works too.
Bake
- Place the cinnamon rolls in your prepared baking dish and bake at 350°F for 20-25 minutes. Keep an eye on them toward the end. These don’t need to get really dark on top. You want the centres cooked through while keeping as much moisture in the dough as possible.
Make the Cinnamon Cream Cheese Frosting
- Beat the softened cream cheese and butter until smooth. Add the 2 tablespoons of pumpkin-cottage cheese mixture you saved earlier, maple syrup, cinnamon, vanilla and salt. Mix again until smooth and creamy.4 oz cream cheese, ¼ cup unsalted butter, 2 tablespoons reserved pumpkin-cottage cheese mixture, 2 tablespoons pure maple syrup, ½ teaspoon cinnamon, 1 teaspoon vanilla extract, Pinch of salt
Frost
- Let the cinnamon rolls cool for a few minutes before adding the frosting.
Notes
- Dough consistency: The dough should be soft and slightly tacky, but easy to handle. Lightly flour your work surface as needed, but avoid adding too much extra flour or the rolls may turn out dry.
- Use softened butter: Make sure the butter for the filling is very soft but not melted. This makes it easier to spread without tearing the dough.
- Don’t overbake: Remove the rolls once they’re set and lightly golden around the edges. Overbaking can make these no-yeast cinnamon rolls dry.
- Frosting tip: If your cream cheese frosting looks separated, gently warm a small spoonful and beat it back into the remaining frosting until smooth.
Calories: 282 kcal | Protein: 6g | Carbohydrates: 33g | Fat: 14 g
Approximate macros per roll:
Calories: 282 kcal
Protein: 6.4 g
Carbohydrates: 33 g
Fat: 14 g
NOTE: Nutrition is an estimate and varies based on brands and ingredients used.
Trish’s Tips for the Best Pumpkin Cinnamon Rolls
- Don’t skip blending the cottage cheese. You want the cottage cheese, pumpkin, maple syrup and vanilla completely smooth before they go into your dough.
- Save the frosting mixture first. Take out those 2 tablespoons immediately after blending. Once it goes into the flour, there’s no going back. Ask me how I know.
- Use soft butter, not melted butter. Melted butter is much more likely to run out of the rolls and pool in the bottom of the pan.
- Don’t overbake them. Cottage cheese and pumpkin help keep the dough moist, but they can still dry out if they’re left in the oven too long.
Frequently Asked Questions
These pumpkin cinnamon rolls use baking powder and baking soda for their rise instead of yeast. Once the dough is mixed, you can roll, fill and bake it right away without waiting for it to proof. This makes them much quicker than traditional yeast cinnamon rolls.
Pumpkin puree and cottage cheese both add moisture, so this dough is naturally softer than a traditional cinnamon roll dough. I found that 2 cups of flour worked well, with a little extra for rolling. If yours is too sticky to work with, add flour 1 tablespoon at a time. Don’t keep adding flour until the dough feels completely dry or your baked rolls can turn out dense.
Oats and ground flaxseed continue absorbing liquid as they sit. Greek yogurt and cottage cheese can also vary in thickness between brands. Simply stir in milk one tablespoon at a time until the oats reach the consistency you like.
With this recipe, the biggest things to watch are adding too much flour, rolling the dough too thin and overbaking the rolls. The dough should stay soft and slightly tacky. I also recommend using very soft butter rather than melted butter for the filling so it stays in place better when you roll and cut the dough.
I don’t consider these cinnamon rolls shelf stable because they’re made with cottage cheese and topped with cream cheese frosting. Store leftovers in an airtight container in the refrigerator for up to 3–4 days. I like to warm individual rolls slightly before serving so the dough softens and the frosting gets a little melty.
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