Cinnamon Roll


  • 30g Tropical Vanilla Recovery 
  • 1/4 cup Haute Cakes mix, gluten-free baking blend, or all-purpose flour
  • 1 1/2 tsp. Truvia (or sweetener of choice)
  • 1/2 tsp. baking powder
  • 1 tbsp. light buttery spread (or real butter, or coconut oil)
  • 1 tbsp. unsweetened applesauce (or more butter or oil)
  • 1 tsp. water (as needed)
  • 1 tbsp. Truvia (or sweetener of choice)
  • 1/2 tsp. ground cinnamon


  1. Whisk together recovery protein powder, flour, sweetener, and baking powder in a mixing bowl.
  2. Mix in butter, unsweetened applesauce until a sticky, soft dough forms. If the end product is too crumbly, mix in 1-2 teaspoons of water until the dough sticks to itself.
  3. Using wetted hands, form dough into an 8"x2" strip on a lightly floured surface.
  4. Spray dough strip heavily with cooking spray.
  5. Combine cinnamon and sweetener in a small dish.
  6. Sprinkle cinnamon-sweetener mix over dough strip, spreading out to the edges.
  7. Carefully roll dough strip into a “bun” and place in a microwave-safe dish coated with cooking spray.
  8. Microwave for about 1 minute (my microwave puts out 1,000 watts) until the edges are firm but the center is still soft to the touch. Alternatively, you can bake in a preheated oven at 350 degrees F for 10-15 minutes. Don't over-cook or it will get tough and hard!
  9. Finally, ice your cinnamon roll with my sugar-free buttercream frosting, cream cheese frosting (2 tbsp. light cream cheese + 1 tbsp. sweetener), OR protein frosting (1 scoop progenex recovery protein powder + enough milk or water to make a thick sauce + sweetener to taste).
  10. Enjoy immediately!

Calories (per roll without frosting):

296kcal, Fat: 8.0g, Sat fat: 3.5g, Carbs: 36g, Fiber: 5g, Sugar: 4g, Protein: 24g, Sodium: 205mg

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