Hey everyone, welcome back to another weekly recipe drop!
This week is incredibly special to me because we are throwing it back to the exact recipe that started it all—my very first viral video!
Let’s be honest, weekend mornings are made for two things: sleeping in and eating something sweet with your coffee. But if you’re like me, trying to hit your protein goals while satisfying that massive sweet tooth can feel like a losing battle.
Before this channel blew up, I was craving a cinnamon bun so badly I could practically smell it from the local bakery. Instead of caving (and I did, and still do, alot), I hit the kitchen to see if I could hack a healthier version. After a bit of trial, error, and flour all over the counter, I finally nailed it, posted the video, and the rest is history!
Millions of views later, these are still a staple in my house. We’re talking fluffy, gooey, sweet cinnamon buns that clock in at just 130 calories a pop—packed with protein. In fact, they are so legendary in our house that I made sure they were front and center in my new digital cookbook (more on that below!).
But first, they give me the perfect excuse to drop one of my all-time favorite dad jokes on the kids. Speaking of which... what do you call a cinnamon roll that gets good grades?
Wait for it...
(An honor roll!) 🥁
Alright, let's get into the legendary, official recipe before I lose you to more terrible puns!
Alright, let's get into the legendary, official recipe before I lose you to more terrible dad jokes!
🛒 Shopping Directions
This recipe is super simple, and you probably have most of this in your pantry already!
Pancake Mix: Grab a box of high-protein pancake mix (Kodiak Cakes is perfect for this). You can find this in the breakfast aisle of almost any grocery store.
Greek Yogurt: Head to the dairy aisle for plain, fat-free Greek yogurt. The thick texture is key to getting the dough consistency just right.
Syrup: Pick up your favorite sugar-free maple syrup in the breakfast aisle to keep the calories low while keeping the filling sweet.
Almond Milk & Confectioners Sugar: For our classic icing drizzle!
📝 The Ingredients
The Dough:
1 cup high-protein pancake mix (plus a little extra for dusting)
1 cup fat-free Greek yogurt
A splash of liquid egg whites
The Filling:
1 tbsp room temperature butter
Cinnamon (measure with your heart, but about 1-2 tablespoons!)
Sugar-free maple syrup (just enough to make a spreadable paste)
The Icing:
Confectioners sugar (or a zero-calorie powdered sweetener)
A splash of almond milk
👨🍳 The Recipe
1. Make the Dough: In a mixing bowl, combine your high-protein pancake mix, fat-free Greek yogurt, and a splash of liquid egg whites. Mix it up until it forms a cohesive, shaggy dough.
2. Knead & Shape: Dust your countertop with a little extra pancake mix and knead the dough until smooth. Transfer it to a greased piece of parchment paper and press it out flat with your hands into a nice rectangle.
3. Mix the Filling: In a small bowl, mix your cinnamon, room temperature butter, and sugar-free maple syrup until it becomes a thick, dark paste.
4. Spread & Roll: Spread the cinnamon paste evenly over your flattened dough. Carefully roll the dough up tightly into a long, tubular log.
5. Cut & Air Fry: Slice the roll into 5 even buns. Place them into a greased, air-fryer-safe baking dish and pop them into the air fryer. Bake at 350°F until golden brown and cooked through (usually about 10-12 minutes, but keep an eye on them!).
6. Prep the Icing: While those are baking, whip up your icing by mixing confectioners sugar with a splash of almond milk until it reaches a smooth, pourable consistency.
7. Drizzle & Devour: Pull the buns out of the air fryer, top them generously with your icing, and enjoy!
📖 Want More Recipes Like This?
Ever since this recipe went viral, you guys have been asking for a centralized place to find all of my high-protein, family-approved comfort food hacks.
Well, it's finally here! I’ve packed this exact Cinnamon Bun recipe, along with a massive collection of my absolute favorite healthy hacks, into the What's Dad Eating Digital Cookbook.
If you loved saving calories (without sacrificing flavor) on breakfast today, you are going to love what I have lined up for lunch and dinner. And the best part? You get instant access to the whole collection for just $9.99.
📊 Macros
Per Cinnamon Roll
Calories: 130 kcal
Protein: 10g
Net Carbs: 15g
Fat: 3g
📺 Watch the Full Breakdown
Want to see exactly how I make this recipe? Check out the full process in action here:
Did you make these? Reply to this email and let me know how they turned out.
If you guys click on this ad, I make a little bit of money, so I’d greatly appreciate it 😀
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Happy Eating,
Dan What's Dad Eating