Rolinhos de canela saudáveis ​​(5g de proteína)

Estes Rolinhos de canela saudáveis are a guilt-free twist on the classic treat. Packed with protein, made with wholesome ingredients, and free of refined sugar, dairy, and eggs, they’re perfect for a quick and nutritious dessert. With a short rise time, you can enjoy these fluffy rolls in under an hour!

Índice

+ Ver mais- Ver menos

Eu amo fazendo rolinhos de canela, which is quite nice because my kids and family absolutely love eating them. This last batch lasted less than 4 hours on my benchtop, which beat the previous record held by my Rolinhos de canela com batata-doce, Rolinhos de canela sem fermento e Pão de banana com canela.

Embora a receita completa esteja logo abaixo, não perca todas as minhas dicas mais adiante, incluindo substituições de ingredientes, dicas de culinária e fotos do passo a passo!

Rolinhos de canela saudáveis

Estes Rolinhos de canela saudáveis are a guilt-free twist on the classic treat. Packed with protein, made with wholesome ingredients, and free of refined sugar, dairy, and eggs, they’re perfect for a quick and nutritious dessert. With a short rise time, you can enjoy these fluffy rolls in under an hour!

5 da 3 votos

Impressão Revisão Economize Salvo!

Partilhar no Facebook pino Salvar no e-mail

Tempo de preparação: 10 minutos minutos

Hora de cozinhar: 25 minutos minutos

Ativação do fermento: 10 minutos minutos

Tempo total: 45 minutos minutos

Curso: Café da manhã

Cozinha: americano

Dose: 9 rolls

Calorias: 217.1 kcal

Autor: Carine Claudepierre

Modo CozimentoEvite que sua tela fique escura

1x2x3x

Ingredientes

Sistema americano - métrico

• ▢ 2 ¾ copos Farinha para todos os fins - (nota 1)
• ▢ 1 xícara Iogurte Vegetal - (nota 2)
• ▢ ¼ xícara Leite de amêndoa - (nota 3)
• ▢ 2 colher de chá Fermento biológico seco ativo
• ▢ 2 colheres de sopa Manteiga sem lactose (sem sal) - derretido (nota 4)
• ▢ 1 colher de chá Fermento em pó
• ▢ ¼ xícara Açúcar de coco - (nota 5)

Recheio

• ▢ 3 colheres de sopa Manteiga sem lactose (sem sal)
• ▢ ½ xícara Açúcar de coco
• ▢ 1 colher de sopa Canela

Cobertura

• ▢ ⅓ xícara Açúcar em pó - (nota 6)
• ▢ 2 colheres de sopa Iogurte Vegetal

Instruções

• Pré-aqueça o forno a 180 °C (350 °F). Forre uma assadeira de 9 cm com papel manteiga. Unte levemente o papel com óleo de cozinha em spray. Reserve.
• In a small bowl, add the lukewarm almond milk (at about 98 °F or 37 °C), and sprinkle yeast on top. Stir with a wooden spoon, cover, and set aside for 10 minutes to activate the yeast.
• In a large mixing bowl add the all-purpose flour, baking powder, yogurt, melted butter, coconut sugar, and the activated yeast prepared before.
• Stir with a rubber spatula and, when it starts to look crumbly, lightly oil your hands and knead the dough to form a ball. If it is too wet, add a bit more flour. If it's too dry, add more yogurt. You can also prepare this cinnamon roll dough in a stand mixer using the dough hook attachment. Work at speed 3-4 until a dough ball forms.
• Lightly flour a work surface and place the dough on it. Sprinkle extra flour on top of the dough and roll into a 13-inch x 10-inch rectangle shape.
• Espalhe a manteiga amolecida uniformemente sobre o retângulo.
• In a small bowl, whisk cinnamon and coconut sugar. Sprinkle the mixture and press it evenly onto the buttered dough.
• Roll the dough from the long side to form a cylinder.
• Use a serrated knife or an unflavored dental floss string to cut 9 pieces from the cylinder.
• Coloque cada rolinho com a espiral voltada para cima na assadeira preparada.
• Asse os pãezinhos por 25 a 30 minutos a 180 °C (350 °F) até que fiquem dourados por cima.
• Let the rolls cool down at room temperature on a wire rack before icing.
• Para a cobertura, misture açúcar de confeiteiro com iogurte sem lactose e um pouco de leite de amêndoa, se a cobertura estiver muito grossa, e regue sobre os rolinhos de canela já frios.

Notas

notas 1: You can use white spelt or whole wheat flour. You can not use almond flour or oat flour for this recipe. For a gluten-free version, use my guia de conversão para sem glúten.

notas 2: Any kind of plant-based yogurt can be used, almond yogurt, oat yogurt, or soy. If you use dairy in your kitchen, Greek yogurt is a high-protein option.

notas 3: Any dairy-free milk can be used like oat milk or soy milk.

Nota 4: You can use light olive oil or applesauce as an oil-free option.

notas 5: You can use sugar-free brown erythritol for a sugar-free, zero-calorie option.

Nota 6: Use powdered allulose or powdered erythritol for a sugar-free, zero calorie option.

Armazenamento: Place the cinnamon rolls on a plate, cover it tightly with plastic wrap, and store it in the fridge for 3-4 days.

Modo forno: Eu uso o modo de convecção (com ventilador). Se você precisar usar o modo convencional, recomendo aumentar a temperatura em 15°C (25°F). O tempo de cozimento deve ser o mesmo, mas pode levar alguns minutos a mais.

Partilhar no Facebook Pin da Receita

Nutrição

Servindo: 1rolo | Calorias: 217.1kcal | Carboidratos: 32.8g | Proteína: 5g | Gordura: 7.2g | Gordura saturada: 1.3g | Gordura poliinsaturada: 2.1g | Gordura monoinsaturada: 3.1g | Gordura trans: 1.2g | Sódio: 111.5mg | Potássio: 52.8mg | Fibra: 1.8g | Açúcar: 1.5g | Vitamina A: 2.6IU | Vitamina C: 3.4mg | Vitamina D: 0.3µg | Cálcio: 82.8mg | Ferro: 1.9mg | Magnésio: 9.5mg | Fósforo: 56.3mg | Zinco: 0.3mg

Why These Cinnamon Rolls Are Healthier

1. Baixo teor de gordura – Traditional recipes rely heavily on butter and eggs. This version uses high-protein dairy-free yogurt to reduce fat content while maintaining richness. It also makes the recipe vegan-friendly!
2. Sem açúcar refinado – Sweetened with açúcar de coco or sugar-free options like erythritol, these rolls are kinder on blood sugar levels.
3. Embalado em Proteínas – Each roll contains 5 gramas de proteína, with potential to increase by substituting the filling butter with manteiga de amendoim em pó.
4. Rápido e fácil – Uma combinação de active dry yeast and baking powder reduces the rising time to just 30 minutes.
5. Doçura personalizável – You can make sugar-free icing and sugar-free filling for a low-calorie treat.

Ingredientes e Substituições

Eight ingredients is all you need to make these rolls!

• Farinha para todos os fins – Flour is the main ingredient for the rolls. It can be swapped with white spelt flour or whole wheat flour for a nuttier taste, but avoid almond or oat flour as they don’t provide the right texture. For a gluten-free version, use my guia de conversão para sem glúten.
• Iogurte Vegetal – This adds moisture, binds the dough, and increases protein. Use almond, oat, or soy yogurt as alternatives.
• Leite de amêndoa – Almond milk provides the liquid needed to form the dough. Any plant-based milk like soy or oat milk works just as well.
• Fermento biológico seco ativo – It helps the rolls rise and gives them a soft, fluffy texture. Combined with baking powder for a quicker rise.
• Manteiga sem lactose – Butter is used both in the dough and to make the filling. It Can be replaced with light olive oil or applesauce for an oil-free option.
• Fermento em pó – Baking powder works alongside yeast to reduce the rise time and ensure the rolls are still fluffy.
• Açúcar de coco – Coconut sugar sweetens the dough naturally and adds a mild caramel flavor. It can be replaced with sugar-free brown erythritol for a calorie-free option.
• Canela – It adds the classic warm, spiced flavor to the filling. Essential for the signature cinnamon roll taste. You can’t really replace it with anything else (they wouldn’t be called cinnamon rolls if it was the case).
• Açucar em pó – This is used for the glaze. You can swap it with powdered erythritol or powdered allulose for a sugar-free version.
• Chips de chocolate amargo – You can add chocolate chips as an addition for extra sweetness in the filling or topping.

How to Make Healthy Cinnamon Rolls

These rolls are ever so slightly easier to make than the traditional recipe because the rising time is faster. Here are key steps in pictures.

Activate the yeast with warm (but not hot) water.

Combine the dough ingredients in the bowl of a stand mixer.

Cinnamon roll dough combined into a sticky ball and let it rest for 10 minutes to rise.

Flatten the dough with a rolling pin until you have a large rectangle.

Spread your softened dairy-free butter on top of the dough.

Combine the cinnamon with coconut sugar and spread the mixture on the dough.

Roll the dough into a large cylinder, starting from the long side.

Use some unflavored dental floss or a very sharp knife to cut the dough into 9 rolls.

Place the rolls in a baking pan and bake them for 5-30 minutes at 350 °F (180 °C).

Let the rolls cool down completely before drizzling the icing on the top.

Dicas de confeitaria da Carine

While the recipe should be all you need, here are a few more tips to make the most perfect rolls.

1. Warm the Milk Properly – Make sure the almond milk is lukewarm (around 98 °F/37 °C). Too hot can kill the yeast, and too cold won’t activate it.
2. Don’t Skip Activating the Yeast – Letting the yeast sit with sugar and warm milk ensures it’s active and bubbly, which leads to fluffier rolls.
3. Control Dough Stickiness – The dough should be slightly sticky but workable. Adjust with small amounts of flour or yogurt as needed. Avoid over-flouring, which can make the rolls dense.
4. Roll Dough Evenly – Aim for a consistent thickness when rolling out the dough to ensure even baking. Use a ruler for accuracy if needed.
5. Use Dental Floss for Cutting – For clean cuts that maintain the swirl, use unflavored dental floss instead of a knife to slice the rolls.
6. Cool Before Icing – Let the rolls cool completely before applying the glaze to avoid it melting off.
7. Adicione um reforço de proteína – Replace the butter in the filling with powdered peanut butter for extra protein without adding fat.
8. Experimente com recheios – Add raisins, chopped nuts, or even a layer of thinly sliced apples for variety in the filling.
9. Prevent Drying Out – Cover the rolls with plastic wrap or a damp kitchen towel during the short rise to retain moisture.
10. Fazer frente – Prepare the rolls the night before, store them in the fridge, and bake fresh in the morning for a quick breakfast treat.

Sugestões de veiculação

To make a complete breakfast or dessert spread, pair these cinnamon rolls with:

1. Vegan Vanilla Latte - Minhas latte de baunilha is a creamy, dairy-free coffee drink that complements the cinnamon and sweetness of the rolls.
2. Homemade Chia Seed Jam - Minhas geléia de bebê is perfect served as a side or drizzle over the rolls for a fruity twist.
3. Chocolate quente proteico - Minhas Chocolate quente proteico is warm and cozy. This protein-rich drink enhances the cinnamon flavor while providing a chocolatey contrast.
4. Iogurte proteico – I love serving my Iogurte proteico de chocolate for a refreshing, protein-rich pairing.
5. Dairy-Free Pumpkin Spice Smoothie - Minhas Smoothie de torta de abóbora is a seasonal drink with warm spices that complements the rolls’ flavors perfectly.

Mais receitas de rolinhos de canela

If you love cinnamon rolls as much as I do, you need to try these:

Rolinhos de canela com batata-doce

Rolinhos de canela sem fermento

Pão de banana com canela

Receita de Rolinhos de Canela Veganos