Chia Seed Cinnamon Rolls

Healthy Chia Seed Cinnamon Rolls

These healthy chia seed cinnamon rolls taste just like a traditional cinnamon roll, but with chia seeds incorporated into the dough you get the added bonus of Omega-3s!

Chia Seed Cinnamon Rolls


Cinnamon Rolls have been one of my favorite desserts since I was little. Growing up, my family would go to the mall every weekend and I can still imagine the smell of Cinnabon wafting through the stores. I caved every time. Unfortunately, there is really nothing healthy about a cinnamon roll.

Until now!

Who ever thought you could avoid fishy tasting pills and get your Omega-3’s from your dessert! Sorry Cinnabon, I’m trading you in for this Healthy Hack, but you will always have a special place in my heart…just not my arteries (See what I did there….heart….arteries….).

Yields 4 rolls

Chia Seed Cinnamon Rolls

Gluten Free; High Protein; Low Sugar

30 minPrep Time

8 minCook Time

38 minTotal Time

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    Cinnamon Rolls:
  • 1 Tbsp chia seeds
  • 2 Tbsp water
  • ¾ cup soy flour
  • ½ tsp baking powder
  • ¼ tsp salt
  • 1/8 tsp xanthan gum
  • 1 Tbsp (20 grams) honey
  • 2 Tbsp liquid egg whites
  • 1 tsp milk of choice (i.e. cow's, soy, almond, etc.)
  • 1 tsp vanilla extract
  • ½ tsp butter extract
  • Filling:
  • 2 Tbsp light butter, melted
  • 1 Tbsp cinnamon
  • 2 tsp granulated sweetener of choice
  • Icing:
  • 1 Tbsp oat flour
  • 1 Tbsp soy flour
  • 2 Tbsp powdered sugar of choice
  • 25 grams (a little less than 1/2 cup) whey protein powder – vanilla
  • 1 tsp powdered egg whites
  • ¼ tsp cream of tartar
  • 1/8 cup + 1 Tbsp (38 grams) plain Greek yogurt
  • 1 Tbsp milk of choice (i.e. cow's, soy, almond, etc.)
  • 1 Tbsp vanilla paste
  • ½ tsp cream cheese flavoring


  1. Preheat oven to 350 F
  2. For the rolls: Place chia seeds in blender or food processor and grind until powdered.
  3. Mix chia seeds and water together and place in refrigerator until gel forms (about 1 hour).
  4. Mix together flour, baking powder, salt, and xanthan gum.
  5. Knead chia gel, honey, egg whites, and vanilla and butter extract into dry ingredients.
  6. Roll dough out on parchment paper to about 8” X 13” and ¼“ thick.
  7. For the filling: melt the butter in a small microwavable safe bowl.
  8. Stir in the cinnamon and sugar.
  9. Spread cinnamon-sugar mixture over the rolled out dough.
  10. Take one end of the parchment paper on the 8” end and use it to roll the dough onto itself.
  11. Once rolled, slice roll into 4 large rolls (or 8 smaller rolls).
  12. Place rolls onto greased or parchment paper lined cookie sheet and bake for 7-8 minutes.
  13. For the icing: in a large bowl, combine the oat flour, soy flour, sugar, protein powder, egg whites, and cream of tartar.
  14. Add in the yogurt, milk, vanilla paste, and cream cheese flavoring.
  15. Blend with an electric mixer until ingredients are well blended. Icing will be thick, but still a pourable consistency.
  16. Drizzle or spread icing over top of cooled cinnamon rolls.
  17. Time to eat!

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