You really need to try my healthy pumpkin cinnamon rolls recipe with cream cheese frosting that actually tastes like the real deal this fall. You can also make these for thanksgiving or simply enjoy them with a cup of pumpkin spice latte. These pumpkin cinnamon rolls are low in calories and packed with nutrients so I really hope you try them.
What Makes These Cinnamon Rolls Healthy?
These pumpkin cinnamon rolls use wholesome ingredients that add flavor and nutrition. Whole wheat flour provides more fiber and nutrients than refined flour, while pumpkin puree adds fiber, vitamin A, and antioxidants. An egg provides protein and essential nutrients, and nonfat milk adds protein and calcium without much fat.
Pure maple syrup naturally sweetens the rolls, while light butter adds richness. Pumpkin spice brings warm flavor without extra sugar. Together, these ingredients create a satisfying homemade treat with more nutritional value than many traditional cinnamon rolls.
Healthy Pumpkin Cinnamon Rolls Recipe
Ingredients for 12 cinnamon rolls | Total time: 3 hours
Dough Ingredients:
- 1/4 cup of milk (warm, non fat)
- 3 cups of whole wheat flour
- 3/4 cup of pure pumpkin puree
- 1/4 cup of organic maple syrup
- 1 large egg (room temp)
- 1 packet of yeast (7g) (fast rising or active dry)
- 1/4 teaspoon of sea salt
- 1/4 cup of light butter (melted)
- 2 teaspoons of pumpkin spice
Filling Ingredients:
- 1 tablespoon of ground cinnamon
- 2 tablespoons of light butter (melted, unsalted)
- 6 tablespoons of coconut sugar
Topping Ingredients:
- 4 oz. light cream cheese (room temp)
- 1 teaspoon of vanilla extract
- 1/4 cup of pure maple syrup
How To Make Healthy Pumpkin Cinnamon Rolls
Making The Dough:
Step 1. In a large bowl, add the milk and melted 1/4 cup of butter, give it a mix and place it in the microwave for 1 minute let it heat up. Make sure it’s not too hot, you want it to be warm so that the yeast rises perfectly. Next, add in the packet of yeast and whisk it together to combine, let the mixture sit for 2 minutes.
Step 2. Whisk in the egg, pumpkin puree, pumpkin spice, and 1/4 cup of maple syrup into the yeast mixture until evenly combined. If using a standing mixer with a dough hook, transfer the liquids into it, if not, it’s time to get your hands dirty.
Step 3. Now add in the whole wheat flour gradually and the salt and mix for 2 minutes until your dough looks smooth without clumps. If mixing without an equipment, add the flour gradually and mix with a wooden spoon and then get in there with your hands.
Step 4. Finally, flour a clean surface on your kitchen counter and knead the dough for an extra 2-3 minutes or until you are satisfied. In a clean dry large bowl, add a little bit a oil or butter and place the dough in it. Cover with a clean towel and let it rise for 15-30 minutes.
For The Filling, Assembly, & Baking:
Step 1. In a clean dry bowl, mix together the 2 tablespoons of melted butter, 1 tablespoon of ground cinnamon, and 6 tablespoons of coconut sugar until well combined and set it aside.
Step 2. Return the dough to a floured counter once it rises and using a rolling pin, roll the dough into a large square or rectangle. Spoon the filling on to the rolled dough and spread it out evenly until the whole surface of the dough is covered.
Step 3. Spray a 9×14 inch baking pan with cooking spray or butter and set it aside. Now roll the dough and using a sharp floured knife, cut the roll into 12 pieces. Place them in the baking pan and make sure to leave space between each cinnamon roll to rise. Cover with a towel or a cling film and let it rise in a warm place for 1-2 hours.
Step 4. Heat the oven at (350F) and bake the cinnamon rolls for 20-25 minutes or they are golden brown on top.
For The Topping:
Using a hand mixer, whip together the cream cheese, vanilla extract, and 1/4 cup of maple syrup and spread it over the cinnamon rolls while they are still warm and enjoy!
Pumpkin Cinnamon Rolls Nutrition Facts
Each cinnamon roll with filling and topping has | 182 calories | 10g total fat | 5.9g saturated fat | 57mg cholesterol | 68mg sodium | 21.6g total carbs | 1.7g dietary fiber | 13g total sugars | 3.7g protein | 3mcg vitamin D | 34mg calcium | 1mg iron | 67mg potassium | These facts are based on a 2000-calorie diet.
Storage
You can store these pumpkin cinnamon rolls in the fridge for up to 5 days covered in a plastic container or a glass bowl. If you want to keep it longer, wrap each cinnamon roll in a cling film and then an aluminum foil and freeze them for up to a month. Simply unwrap, let them thaw, heat in the microwave for a few minutes and serve.
Variations
Sugar – you can use brown sugar, monk fruit sweetener, or even honey instead of maple syrup and coconut sugar.
Flour – instead of using only whole wheat flour, you can use a mixture of both all purpose flour and whole wheat flour. You can also use oatmeal or almond flour for this recipe as well.
Butter – you can use coconut oil instead of butter for the filling which will add healthy fats but also alter the taste.
Filling – you can mix in crushed walnuts, macadamia, or even almonds with the filling to add more healthy fats and flavor.
More Pumpkin Dessert Recipes
- Healthy Pumpkin Chia Pudding Recipe
- Easy & Healthy No Bake Pumpkin Balls
- Healthy Pumpkin Cookies
- Low Calorie No-Bake Pumpkin Cheesecake
- Low Calorie Pumpkin Banana Bread
Conclusion
I really hope you try this deliciously healthy pumpkin cinnamon rolls recipe, if you do, please let me know how it goes in the comments below. You can also find me on Pinterest and Facebook for more healthy, low calorie recipes and tips.
