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If you follow my Facebook page, you saw a picture of one of the flopped versions of this recipe. Let’s just say that it’s been in the making for a LONG time, and once I finally got the dough right, I couldn’t get it to roll out without its sticking to everything! Thankfully that problem is now fixed, so here is a healthy cinnamon roll recipe that actually tastes like real cinnamon rolls. To get the “real bread dough cinnamon roll” effect, I knew I had to use flour of some sort – and I don’t mean coconut flour or my baking mix. I mean flour. Like white flour, only wheat because we’re going healthy here (and of course I wanted this recipe to be approved for Trim Healthy Mamas). However, I don’t buy sprouted wheat flour because of the price. Therefore, I knew I would need to cold ferment the flour before making the cinnamon rolls (like I do in my homemade bread recipe). Sound scary? It’s not. Basically you just mix up some flour, yeast, and water before making the cinnamon rolls (I have instructions for this in the recipe below), put it in the fridge for 7 days so the yeast can eat the sugars in the flour, and then you’re ready to proceed! So yes, there’s a week-long lag time there that some people aren’t going to be happy with, but I’m really happy with this recipe because it a) tastes like cinnamon rolls and b) doesn’t use sprouted flour! If you have sprouted flour and would like to use it to make cinnamon rolls, try my friend Cindy’s recipe! Her caramel sauce/icing recipe would be great on my cinnamon rolls as well (although you’ll need to scale the batch down quite a bit or multiply my cinnamon roll recipe to match it).
If you’d rather not have a crossover, try this cinnamon roll recipe that is an S for Trim Healthy Mamas! It’s gotten rave reviews!
Speaking of frosting, I’ve given two frosting options in the recipe below. One is a cream cheese frosting that I used on these rolls. The other is a white buttercream that I haven’t posted yet. I was intending to keep it a cookbook exclusive, but then I decided that I would include it here because I know some people don’t like cream cheese frosting on cinnamon rolls. So there ya have it – and don’t freak out at the length of the recipe. It includes a cinnamon roll recipe plus two frosting recipes, and I separated the cinnamon roll recipe up into sections so it’s easier to keep things straight.
In case you’re wondering why I don’t come up with a more traditional cinnamon roll frosting…it’s because I like to use ingredients that I have on hand, and it’s not easy on the budget to buy powdered alternative sweeteners that add lots of bulk to frosting recipes.
In the recipe, you will find detailed instructions to help you create a proper cinnamon roll without the dough sticking to everything. This has happened to me. Through many trials (“…toils, and snares…”), I have found that the best way to roll out sticky dough is to use oat fiber to dust everything: the dough itself, the countertop, and the rolling pin. Greasing the countertop does not work. Neither does wax paper. And nonstick spray + wax paper + sticky dough = almost unsalvageable mess. Some people think that I am extremely experienced in the kitchen, but I’m only 20 years old and there are lots of things I don’t know yet. Like the fact that wax paper will “melt” when it gets damp. And it will cling to your cinnamon roll dough for dear life. That’s where this picture came in….
PS – here is a video tutorial about how to use sewing string or dental floss to slice perfect cinnamon rolls. It’s not my video, but I just thought I’d share it for those of you who don’t know what I’m talking about in the recipe below.
As always, please check out the Notes section of the recipe below for answers to FAQs and troubleshooting advice. Check out the “Suggested products” section below the recipe to find links to the products that I use and recommend.
You may also enjoy:
- my Cinnamon Roll recipe that is an S for Trim Healthy Mamas
- my Homemade Bread recipe (that also uses the cold fermentation technique and doesn’t use sprouted flour – PS – I recently updated this recipe, so please check to see if you have the updated version printed for your files)
- Cindy’s cinnamon roll recipe
- Cindy’s caramel sauce/icing recipe
- my Starting THM page
- my picture recipe index
You can find this recipe in my cookbook, Necessary Food.
- 1 ¾ cups whole wheat flour
- ¾ tsp. instant yeast
- ¾ cup water
- 1 T very hot tap water
- 1 tsp. instant yeast*
- ½ tsp. honey**
- 2 tsp. Knox gelatin
- 1 ½ tsp. baking powder
- ¼ tsp. salt
- ⅛ tsp. THM Pure Stevia Extract Powder
- 2 oz. cream cheese, soft
- 2 T salted butter, soft
- 1 egg
- Oat fiber for flouring the table
- 3-4 T softened/melted butter
- THM Super Sweet Blend or other granulated sweetener of choice
- YOU HAVE TWO FROSTING OPTIONS:
- 2 oz. cream cheese, soft
- 2 T unsalted butter, soft
- 1 T unsweetened almond milk
- Dash of vanilla extract
- 1 doonk THM Pure Stevia Extract Powder
- Mix the flour, yeast, and water together (all ingredients need to be at room temperature or warmer). Let this mixture set out on the counter for two hours, then cover it (I use a sealable plastic container). Refrigerate for 7 days.
- When you’re ready to make your cinnamon rolls, get the flour mixture out of the refrigerator and let it warm up to room temperature.
- Mix the hot water, yeast, and honey together and let it proof for 5 minutes (it will foam up if the yeast is active).
- Whisk the gelatin, baking powder, salt, and stevia together.
- Knead the flour mixture, yeast mixture, dry ingredients, cream cheese, butter, and egg together – either in a mixer with a dough hook or just with your hands – until smooth.
- Use the oat fiber to dust your counter so the dough won’t stick. Do not attempt to roll the dough out onto a greased surface; it will stick. Place the dough on the floured surface and roll all sides of the dough ball in the oat fiber. Re-dust the counter with oat fiber. Dust your rolling pin with oat fiber as well. Roll the dough into a rectangle approximately 14 inches wide by 12 inches high. Brush the melted butter onto the dough. Sprinkle generously with cinnamon and the granulated sweetener of your choice. Roll the dough horizontally to form a log. Use a piece of sewing string or dental floss to slice the log into 12 sections (see link below the recipe). Place all 12 sections into a greased 9-inch cake pan and bake at 350 degrees for 20 minutes (or until they feel done in the center). Remove from the oven and let the cinnamon rolls cool down before frosting.
- I enjoy these cinnamon rolls warm or cold. Feel free to reheat for a few seconds in the microwave if you prefer them warm. Store in the refrigerator. Yields 12 cinnamon rolls.
- You can definitely make a larger batch than this if you like. I’m sure these cinnamon rolls would store just fine in an air-tight container in the freezer.
- CREAM CHEESE FROSTING INSTRUCTIONS: Whisk all the ingredients together until smooth. Use an offset spatula to frost the cinnamon rolls or put the frosting in a plastic bag and cut a small hole in one corner to pipe the cinnamon rolls with the frosting.
- WHITE BUTTERCREAM INSTRUCTIONS: Beat together the butter, Gentle Sweet, oat fiber, vanilla, and maple flavoring. Beat in the sour cream and whipping cream. Sprinkle the xanthan gum in slowly while beating the frosting (so the xanthan gum doesn't clump). Continue beating until the frosting becomes smooth and peaks form. Your frosting is now ready to use! If you refrigerate it, it will harden, but if you let it sit out on the counter for a few hours it will return to a spreadable consistency. Yields a little over a cup of frosting, so you'll have some left over for another use.
**Honey is usually frowned upon for weight loss on the THM plan, but this is an extremely small amount spread out over many servings and the yeast eats up some of the sugars.
***When using oat fiber in frosting, you definitely want to use a brand that you will not taste. NuNaturals brand is very strong in flavor and I don't recommend it. I use life source brand from Netrition.com (link below), and I've heard good things about the THM brand as well.
Click here for a video tutorial on how to use sewing string or dental floss to cut perfectly-cut cinnamon rolls.
- Instant Yeast
- Knox plain bulk gelatin or THM Just Gelatin
- THM Pure Stevia Extract Powder
- Oat Fiber or THM Oat Fiber (gluten-free)
- THM Sweet Blend