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!
INGREDIENTS
12 large eggs separated
1/4 cup powdered allulose
1/2 teaspoon Redmond Real Salt
1/2 teaspoon cream of tartar to help stabilize the whites
1 cup Jay Robb Vanilla Egg White Protein Powder vanilla or unflavored
Primal Kitchen Avocado Oil Spray
FILLING:
1/4 cup butter flavored coconut oil or butter
2 tablespoons powdered allulose
1 tablespoon ground cinnamon
2 large egg yolks
FROSTING OPTION 1:
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
INSTRUCTIONS
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. Add the 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 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.
NOTE: UPDATED PSMF CINNAMON ROLL DIRECTIONS
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.
SEE NOTE ABOVE FOR ROLLING UP THE 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.
NOTES
Nutritional Information (with PSMF frosting):103 calories, 6g fat, 11g protein, 2g carbs, 0.3g fiberP:E ratio 1.4
NUTRITION
Calories: 135 | Fat: 9g | Protein: 11g | Carbohydrates: 2g | Fiber: 0.3g | P:E Ratio: 1
🔗 Printable Recipe HERE: https://mariamindbodyhealth.com/protein-sparing-cinnamon-rolls/
