Gooey Cinnamon Rolls Under 150 Calories (Yes, Really!)

There’s nothing like the smell of warm cinnamon rolls filling your kitchen on a weekend morning. These healthier gooey cinnamon rolls are made with simple ingredients you probably already have—and best of all, they’re ready in less than an hour!

They’re fluffy, lightly sweetened, and topped with a creamy Greek yogurt icing you’ll want to drizzle on everything. No yeast, no rising time, and no fuss.

Why You’ll Love These Lighter Cinnamon Rolls

I used to think making cinnamon rolls from scratch meant spending all morning in the kitchen. But this version? It’s easy, quick, and secretly better for you.

These cinnamon rolls are:

• Gooey and soft without loads of butter or refined sugar
• Made with wholesome ingredients like whole wheat flour and Greek yogurt
• Naturally sweetened with coconut sugar and maple syrup
• Finished with a simple protein-packed yogurt icing

Plus they’re less than 150 calories! That’s because:

• There’s no butter
• The icing is yogurt-based
• You’re using whole wheat flour, which is filling but not high in fat

It won’t be a fluffy Cinnabon-style 400-calorie monster—but it will be gooey, sweet, and feel like a treat without the crash.

If you want that nostalgic cinnamon roll flavor but with a lighter twist, this recipe is a game-changer.

What You’ll Need

Here are the ingredients you need to make these healthier cinnamon rolls:

For the Dough:

• Whole wheat flour
• Baking powder
• Salt
• Coconut oil
• Unsweetened almond milk
• Maple syrup

For the Filling:

• Coconut sugar
• Cinnamon
• More coconut oil

For the Icing:

• Plain Greek yogurt
• Maple syrup
• Vanilla extract
• Almond milk (to thin)

Full measurements are in the recipe card below!

Equipment You’ll Need

• Mixing bowls
• Rolling pin
• 9-inch baking dish or cake pan
• Measuring cups and spoons
• Knife or floss for slicing rolls

How to Make Healthier Cinnamon Rolls

Step 1: Make the Dough
In a large bowl, whisk together the flour, baking powder, and salt. Add melted coconut oil, almond milk, and maple syrup. Mix until a dough forms, then knead for 1–2 minutes until smooth. Add a bit more flour if it’s sticky.

Step 2: Roll It Out
On a lightly floured surface, roll the dough into a rectangle about 10×12 inches and ½ inch thick.

Step 3: Add the Filling
Mix together the coconut sugar, cinnamon, and melted coconut oil. Spread it evenly over the dough.

Step 4: Roll & Slice
Starting from the shorter side, roll the dough into a log. Use dental floss or a sharp knife to cut it into 8 rolls.

Step 5: Bake
Place the rolls in a greased or parchment-lined baking dish. Bake at 375°F for 20–25 minutes or until golden and the filling is bubbly.

Step 6: Ice & Enjoy
While the rolls bake, mix your icing ingredients. Once slightly cooled, drizzle over the warm rolls and dig in!

Substitutions & Variations

Want to make it your own? Here are some easy swaps:

• Vegan? Use coconut yogurt instead of Greek and make sure your maple syrup is vegan-friendly.
• Gluten-free? Try a 1:1 gluten-free baking blend (though texture may vary).
• More flavor? Add a little orange zest to the icing or a splash of espresso to the filling for a twist.

Flavor Upgrades:

• Berry swirl: Spread raspberry chia jam before rolling
• Chocolate banana: Add banana slices and chocolate chips to the filling
• Nutty crunch: Sprinkle chopped pecans or walnuts inside

FAQs

Can I make these ahead of time?
Yes! Roll and cut the dough, then refrigerate the rolls overnight. Bake fresh in the morning.

How do I store leftovers?
Keep them in an airtight container in the fridge for up to 4 days. Reheat in the microwave for about 45 seconds.

Can I freeze them?
Absolutely. Wrap each roll individually and freeze. When ready to eat, defrost in the microwave or bake at 300°F for 10–12 minutes.

Final Tips

• Go slow when adding liquid to the dough. Too wet? Add flour a tablespoon at a time. Too dry? Add a splash of almond milk.
• Let them cool slightly before icing. Otherwise, the glaze melts right off (unless you’re into that, of course).

These healthier cinnamon rolls are soft, gooey, and totally satisfying—without the sugar crash. Trust me, your weekend brunch game just leveled up

🧡 If you make these, let me know how it went in the comments!

Gooey Cinnamon Rolls

Yield: 8

Prep Time: 15 minutes

Cook Time: 25 minutes

Total Time: 40 minutes

These healthier cinnamon rolls are soft, gooey, and made with whole wheat flour, coconut sugar, and almond milk for a lighter yet indulgent treat. Topped with a creamy Greek yogurt icing, they’re the perfect guilt-free breakfast or brunch option!

Print

Ingredients

Dough

• 1 ½ cups whole wheat flour (you can substitute with all-purpose if preferred)1 tablespoon baking powder
• ½ teaspoon salt
• 1 tablespoon coconut oil, melted
• ¾ cup unsweetened almond milk (or other milk of choice)
• 1 tablespoon maple syrup (optional, for sweetness)

Filling

• 2 tablespoons coconut sugar (or brown sugar)
• 2 teaspoons ground cinnamon
• 1 tablespoon coconut oil, melted

Icing

• 2 tablespoons Greek yogurt (or a lighter cream cheese alternative)
• 1 tablespoon maple syrup
• 1 teaspoon vanilla extract
• A splash of almond milk to thin, if needed

Instructions

1. Preheat the Oven: Preheat your oven to 375°F (190°C). Line a baking pan with parchment paper for easy cleanup.
   
2. Prepare the Dough:
   In a large bowl, mix together the whole wheat flour, baking powder, and salt. Add the melted coconut oil, almond milk, and maple syrup (if using). Stir until a dough forms. If the dough is too sticky, add a tablespoon of flour; if too dry, add a splash more almond milk.
   
3. Roll Out the Dough:
   Lightly flour a surface and roll out the dough into a 10x12-inch rectangle, about ½ inch thick.
   
4. Make the Filling:
   In a small bowl, combine the coconut sugar, cinnamon, and melted coconut oil. Spread this mixture evenly over the dough.
   
5. Roll the Dough:
   Starting from one edge of the dough, roll it tightly into a log. Once rolled, slice it into 8 even pieces using dental floss or a sharp knife.
   
6. Arrange in the Pan:
   Place the cinnamon rolls into your prepared baking pan, spacing them out slightly. Bake for 20-25 minutes, or until golden brown and the filling is bubbling.
   
7. Make the Icing:
   While the rolls bake, prepare the icing by mixing together Greek yogurt, maple syrup, and vanilla extract in a bowl. Add almond milk a little at a time until you achieve your desired consistency.
   
8. Frost and Serve:
   Once the cinnamon rolls are done baking, let them cool for 5 minutes before drizzling the icing over the top. Serve warm and enjoy the gooey, healthier cinnamon rolls!

Notes

Dough consistency: If you find the dough too sticky, sprinkle a little more flour. If it's too dry, add more almond milk.

Sweetness: Feel free to adjust the sweetness level by adding more maple syrup or coconut sugar to the filling or icing, according to taste.

Nutrition Information:

Yield: 8 Serving Size: 1
Amount Per Serving: Calories: 140Total Fat: 4.3gCarbohydrates: 23gProtein: 2.4g