Rulouri sănătoase cu scorțișoară (5g proteine)

Acestea Rulouri sănătoase cu scorțișoară 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!

Cuprins

+ Vezi mai multe- Vezi mai puțin

Îmi place making cinnamon rolls, 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 Rulouri cu scorțișoară și cartofi dulci, Rulouri cu scorțișoară fără drojdie și Rulouri cu scorțișoară și pâine cu banane.

Deși întreaga rețetă este chiar mai jos, nu ratați toate sfaturile mele mai jos, inclusiv înlocuirea ingredientelor, sfaturile mele de gătit și fotografii pas cu pas!

Rulouri sănătoase cu scorțișoară

Acestea Rulouri sănătoase cu scorțișoară 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!

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Timp de pregatire: 10 minute min

Timp de gătit: 25 minute min

Activarea drojdiei: 10 minute min

Timpul total: 45 minute min

Curs: Mic dejun - Breakfast

Bucătăria: american

porţii: 9 rulouri

calorii: 217.1 kcal

Autor: Carine Claudepierre

Modul CookÎmpiedicați ecranul să se întunece

1x2x3x

Ingrediente

SUA obișnuită - metric

• ▢ 2 ¾ cupe Faina de toate scopurile - (nota 1)
• ▢ 1 ceaşcă Iaurt pe bază de plante - (nota 2)
• ▢ ¼ ceaşcă Lapte de migdale - (nota 3)
• ▢ 2 linguriță Drojdie uscată activă
• ▢ 2 linguri Unt fără lactate (nesărat) - topit (nota 4)
• ▢ 1 linguriță Praf de copt
• ▢ ¼ ceaşcă Zahar de cocos - (nota 5)

Umplere

• ▢ 3 linguri Unt fără lactate (nesărat)
• ▢ ½ ceaşcă Zahar de cocos
• ▢ 1 lingură Scorţişoară

Glazură

• ▢ ⅓ ceaşcă Zahăr pudră - (nota 6)
• ▢ 2 linguri Iaurt pe bază de plante

Instrucțiuni

• Preîncălziți cuptorul la 180 °C (350 °F). Tapetați o tavă de copt cu diametrul de 9 cm cu hârtie de copt. Ungeți ușor hârtia cu spray de ulei de gătit. Dați deoparte.
• 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.
• Presărați ușor o suprafață de lucru cu făină și așezați aluatul pe ea. Presărați făină suplimentară deasupra aluatului și întindeți-l într-un dreptunghi de 13 x 10 cm.
• Întindeți uniform untul înmuiat pe dreptunghi.
• Într-un bol mic, amestecați scorțișoara și zahărul de cocos. Presărați amestecul și apăsați-l uniform pe aluatul uns cu unt.
• Roll the dough from the long side to form a cylinder.
• Folosește un cuțit zimțat sau o ață dentară fără aromă pentru a tăia 9 bucăți din cilindru.
• Așezați fiecare rulou cu vârtejul în sus pe tava de copt pregătită.
• Coaceți chiflele timp de 25-30 de minute la 180 °C (350 °F), până când devin aurii deasupra.
• Let the rolls cool down at room temperature on a wire rack before icing.
• Pentru glazură, amestecați zahărul pudră cu iaurt fără lactate și puțin lapte de migdale dacă compoziția este prea groasă și stropiți peste rulourile cu scorțișoară răcite.

notițe

Notă 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 ghid de conversie fără gluten.

Notă 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.

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

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

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

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

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

Mod cuptor: Eu folosesc modul cu ventilator (convecție). Dacă trebuie să folosiți modul convențional, vă recomand să creșteți temperatura cu 15°C. Timpul de coacere ar trebui să fie același, dar ar putea dura câteva minute în plus.

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Nutriţie

servire: 1rula | calorii: 217.1kcal | Carbohidrați: 32.8g | Proteină: 5g | Gras: 7.2g | Grăsime saturată: 1.3g | Grăsimi polinesaturate: 2.1g | Grasime monosaturata: 3.1g | Grasimi nesaturate: 1.2g | Sodiu: 111.5mg | Potasiu: 52.8mg | Fibră: 1.8g | Zahăr: 1.5g | Vitamina A: 2.6IU | Vitamina C: 3.4mg | Vitamina D: 0.3pg | Calciu: 82.8mg | fier: 1.9mg | Magneziu: 9.5mg | Fosfor: 56.3mg | Zinc: 0.3mg

Why These Cinnamon Rolls Are Healthier

1. Mai scăzut în grăsime – 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. Rafinat fără zahăr – Sweetened with zahăr de cocos or sugar-free options like erythritol, these rolls are kinder on blood sugar levels.
3. Ambalat cu proteine – Each roll contains 5 grame de proteine, with potential to increase by substituting the filling butter with unt de arahide praf.
4. Rapid și ușor – O combinație de active dry yeast and baking powder reduces the rising time to just 30 minutes.
5. Dulcețe personalizabilă – You can make sugar-free icing and sugar-free filling for a low-calorie treat.

Ingrediente și înlocuiri

Eight ingredients is all you need to make these rolls!

• Faina de toate scopurile – 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 ghid de conversie fără gluten.
• Iaurt pe bază de plante – This adds moisture, binds the dough, and increases protein. Use almond, oat, or soy yogurt as alternatives.
• Lapte de migdale – Almond milk provides the liquid needed to form the dough. Any plant-based milk like soy or oat milk works just as well.
• Drojdie uscată activă – It helps the rolls rise and gives them a soft, fluffy texture. Combined with baking powder for a quicker rise.
• Unt fără lactate – 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.
• Praf de copt – Baking powder works alongside yeast to reduce the rise time and ensure the rolls are still fluffy.
• Zahar de cocos – 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.
• Scorţişoară – 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).
• Zahăr înghețat – This is used for the glaze. You can swap it with powdered erythritol or powdered allulose for a sugar-free version.
• Chips de ciocolată neagră – 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.

Sfaturile de copt ale lui 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. Adăugați un aport de proteine – Replace the butter in the filling with powdered peanut butter for extra protein without adding fat.
8. Experimentați cu umpluturi – 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. Faceți înainte – Prepare the rolls the night before, store them in the fridge, and bake fresh in the morning for a quick breakfast treat.

Sugestii de difuzare

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

1. Vegan Vanilla Latte - Noi latte cu vanilie is a creamy, dairy-free coffee drink that complements the cinnamon and sweetness of the rolls.
2. Homemade Chia Seed Jam - Noi dulceață pentru bebeluși is perfect served as a side or drizzle over the rolls for a fruity twist.
3. Ciocolată caldă cu proteine - Noi Ciocolată caldă cu proteine is warm and cozy. This protein-rich drink enhances the cinnamon flavor while providing a chocolatey contrast.
4. Iaurt proteic – I love serving my Iaurt proteic cu ciocolată for a refreshing, protein-rich pairing.
5. Dairy-Free Pumpkin Spice Smoothie - Noi Smoothie cu plăcintă cu dovleac is a seasonal drink with warm spices that complements the rolls’ flavors perfectly.

Mai multe rețete de rulouri cu scorțișoară

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

Rulouri cu scorțișoară și cartofi dulci

Rulouri cu scorțișoară fără drojdie

Rulouri cu scorțișoară și pâine cu banane

Rețetă vegană de rulouri cu scorțișoară