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If you love warm, gooey cinnamon sticks like I do, but want something that actually fits your macros, these high protein cinnamon sticks are about to become your new obsession.
They taste incredibly similar to the classic Pizza Hut version. Soft, sweet, buttery, and covered in a creamy icing. The difference is that each stick packs 16 grams of protein and only 170 calories.
Yes. You read that right. Instead of feeling like a heavy dessert, these feel like a smart treat you can actually enjoy without guilt.
Why I started making these
I have always had a serious weakness for cinnamon desserts. Cinnamon rolls, Cinnamon toast and Cinnamon sticks from pizza places.
But the problem is that most of those desserts come with a pretty big calorie hit and almost no protein.
So I started experimenting in my kitchen to create something that would give me that same cozy cinnamon flavor while still being high protein and lighter in calories.
INGREDIENTS
- 1¾ cups flour (210g)
- 1 scoop vanilla whey protein powder (30g)
- 1 teaspoon baking powder
- 1 teaspoon salt
- 1 cup fat free Greek yogurt (220g)
- 3 tablespoons melted light butter (45ml)
- ¼ cup zero calorie brown sugar sweetener
- 1 tablespoon cinnamon
Protein Icing
- 3 scoops vanilla whey protein powder (90g)
- ½ cup fat free vanilla Greek yogurt (110g)
- ¼ cup whipped cream cheese (40g)
- ¼ cup zero calorie powdered sweetener
HOW TO MAKE HIGH PROTEIN CINNAMON STICKS
Making these high protein cinnamon sticks is surprisingly simple. The dough comes together in just a few minutes.
Start by adding the flour, vanilla whey protein powder, baking powder, and salt to a large bowl. Whisk everything together so the ingredients are evenly combined.
Next, add the Greek yogurt to the dry ingredients. Mix it with a spoon until it starts forming a thick dough. At this point, it is easiest to use your hands to knead the dough gently until it becomes smooth and holds together.
Lightly flour your surface and roll the dough out to about ½ inch thickness. Transfer the dough onto a sheet of parchment paper.
Brush the top of the dough with melted light butter. Then sprinkle the brown sugar sweetener and cinnamon evenly across the surface. This is what gives the sticks that classic cinnamon sugar flavor.
Cut the dough into about 10 sticks and place them on a baking tray.
Bake at 375°F (190°C) for 13 to 15 minutes until the edges are lightly golden.
While they bake, prepare the icing by mixing vanilla whey protein, Greek yogurt, whipped cream cheese, and powdered sweetener until smooth and creamy.
Drizzle the protein icing over the warm cinnamon sticks and enjoy.
HOW LONG DOES IT TAKE + SERVING IDEAS
One of the best things about these high protein cinnamon sticks is how quick they are to make.
From start to finish, the whole recipe takes about 25 minutes. That includes mixing the dough, baking, and preparing the icing.
They are perfect served warm right out of the oven when the icing melts slightly over the top.
You can also enjoy them:
- As a high protein dessert after dinner
- As a sweet post workout snack
- With coffee for a cozy weekend treat
- As a healthier alternative to pastries or donuts
WHY YOU WILL LOVE THIS RECIPE
These high protein cinnamon sticks have quickly become one of my favorite better-for-you desserts.
Here is why they are worth making.
- High protein treat Each cinnamon stick contains about 16 grams of protein, making it far more satisfying than most desserts.
- Only 170 calories per stick You can enjoy something sweet without blowing your calorie budget.
- Simple ingredients Everything used in this recipe is easy to find and probably already in your kitchen.
- Quick to make The whole recipe comes together in under 30 minutes.
- Perfect for meal prep desserts Make a batch ahead of time and enjoy them throughout the week.
TIPS, VARIATIONS, OR SUBSTITUTIONS
First, do not overwork the dough. Mix until it just comes together. Overmixing can make the dough slightly dense.
For the icing, you can adjust the consistency easily. If it feels too thick, add a small spoonful of Greek yogurt. If it feels too thin, add a little more protein powder.
Easy variations to try
Chocolate drizzle version – Add a drizzle of melted dark chocolate over the protein icing.
Pumpkin spice cinnamon sticks – Swap the cinnamon for pumpkin pie spice for a cozy fall twist.
Maple protein icing – Add a few drops of maple extract to the icing for a warm maple flavor.
STORAGE & MEAL PREP
These high protein cinnamon sticks store very well, which makes them perfect for meal prep. Keep them in an airtight container in the refrigerator for up to 4 days.
To reheat, simply warm them in the microwave for about 10 to 15 seconds. They will soften right back up. You can also freeze them for up to 2 months. Just thaw overnight in the fridge before reheating.
High Protein Cinnamon Sticks
Ingredients
Method
- Preheat oven to 375°F (190°C) and line a baking tray with parchment paper.
- In a bowl, whisk together flour, whey protein powder, baking powder, and salt.
- Add Greek yogurt and mix until a dough forms. Knead gently with your hands until smooth.
- Roll the dough out to about ½ inch thickness on a lightly floured surface.
- Brush the dough with melted butter. Sprinkle with brown sugar sweetener and cinnamon.
- Cut into 10 cinnamon sticks and transfer to the baking tray.
- Bake for 13 to 15 minutes until lightly golden.
- In a separate bowl, mix protein powder, Greek yogurt, cream cheese, and powdered sweetener until smooth to make the icing.
- Drizzle the icing over the warm cinnamon sticks and serve.
Notes
- If the dough feels sticky, add a small amount of flour while kneading.
- Adjust icing thickness by adding more yogurt or protein powder.
- Do not overbake or the cinnamon sticks may become dry.
- These taste best warm when the icing slightly melts over the top.
NUTRITION (Per Cinnamon Stick)
- Calories: 170
- Fat: 3g
- Carbohydrates: 19g
- Protein: 16g
Give these Cinnamon Sticks a try
If you are looking for a dessert that tastes indulgent but still fits your nutrition goals, these high protein cinnamon sticks are definitely worth making.
They are warm, sweet, and incredibly satisfying. Once you try them, do not be surprised if they become part of your weekly baking routine.
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