Amazing Cinnamon Rolls
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Cinnamon Rolls
In my opinion, it’s just not Christmas morning without waking up to a warm and sweet cinnamon roll and a creamy cup of coffee or tea. But did you know that you can enjoy soft, delicious cinnamon rolls without all the sugar that traditional ones are loaded with?


These cinnamon rolls were requested by more than one of our family members when I asked them what they want for Christmas morning. If you’ve never made cinnamon rolls before, these are super easy! You can do it!


Our family just arrived home several days ago from another prison ministry tour, sharing at several Florida prisons. We are also in the final stages of completing our apartment for a vacation rental. Needless to say, we are VERY busy right now! But…I LOVE to bake and enjoy making special, healthy dishes for my family. Between decorating and creating special treats, I’m having a lot of fun these days! Ever hear the statement….“So much I want to do, but so little time?” I’m sure you can identify with this!


Late last evening, I started making these rolls and finally climbed into bed at 1:00 this morning. Not exactly the best thing for tired adrenals!! It’s a good thing I decided to make a double batch, because my family enjoyed waking up to these this morning. The rest are in the freezer for the holidays. We may have limited treats this year, but the most important one is done!  🙂


P.S. These also have less gluten and are easier to digest, because when grain is sprouted, it breaks down the proteins and carbohydrates, making it easier to digest. Many people with gluten sensitivities and allergies can eat sprouted wheat, but celiacs should still avoid it. Everyone is different so you have to know what works for you.




Roll out dough in an rectangle-ish shape.




With fingers, cover with soft butter.




Sprinkle with “brown sugar” Truvia and cinnamon, then roll it up.





Cut with pizza cutter…




…then place in pans…






…and let it rise again. Mine took about 45 minutes.




Bake at 350 degrees for 15-20 minutes. The amount of baking time is very important. Don’t over-bake! You don’t want them doughy, but it’s better to under bake them rather than having them too done and becoming dry.





Cool and then cover them with my THM Caramel Icing or my Favorite Cream Cheese Frosting. These freeze well!


I hope you enjoy these as much as we do! Merry Christmas!



  • Kathi
    Posted at 20:44h, 10 December

    Thank you for this. I love fresh cinnamon rolls and now I’ll use this recipe.

  • Lori Martin
    Posted at 22:02h, 10 December

    these look amazing, Cindy!

  • Michelle Stemen
    Posted at 23:18h, 10 December

    Just wanted to know if you can freeze the dough before baking? As I’m the only one on THM in the household, so I’d love to pop 1-2 out of freezer and into oven when I want something sweet? So best to freeze after baking with or without icing?

  • Julie C
    Posted at 23:19h, 10 December

    I know we do not count calories on THM but did you figure out the calories per roll in these? Thank you!

  • Diane Holland
    Posted at 00:04h, 11 December

    these look awesome, I’ll probably wait til January to try this as we are moving. I would also like to keep in touch with you to see how you go about converting your home to a vacation rental , we are thinking of doing that with our house we are leaving , Merry Christmas to you !

  • Claire
    Posted at 07:36h, 11 December

    I’m looking forward to making your recipe!

  • Donna Hardin
    Posted at 09:07h, 11 December

    Hi…just curious, I thought for sure this was posted as S…not crossover?

  • Danielle Struzik
    Posted at 10:09h, 11 December

    Could I use a sourdough for this and be ok?

  • Cherry Cubbage
    Posted at 10:14h, 11 December

    These look ah-mazing! Where do you find sprouted whole wheat flour and MCT oil.
    I cannot wait to make these for my family! Thank you for sharing!

  • Angela
    Posted at 12:57h, 11 December

    so if i make these using greek yogurt and egg whites, would it be considered an E? they look very yummy!! the amount of butter spread between the layers then shouldn’t be enough to make it a cross over…

  • leah stutzman
    Posted at 14:15h, 11 December

    Im so grateful for your healthier versions of these delicious treats.we really enjoy the treats but have alot of diabetes in both our family’s n have really been watching our own diets because of that.its especially hard rite now with all the holiday goodies at family gatherings.blessings to u ….n thank u for sharing. . look forward to all your recipes in the future.

  • deb
    Posted at 14:56h, 11 December

    Do you cook them before you freeze them?

  • Cindy
    Posted at 18:20h, 11 December

    Hi Danielle! I’ve made some before with the sourdough recipe from Gwen’s Nest, but I just wasn’t happy with the consistency of them. In my opinion, cinnamon rolls should be soft and moist, and the sourdough ones were more dry and coarse. ~Cindy

  • Cindy
    Posted at 18:24h, 11 December

    You can order both of them online. I picked the sprouted flour up at a Sprouts store, but you can also order it from Vitacost and other online sources. I also bought the MCT oil from Vitacost. You can also substitute melted butter for the MCT oil if you don’t have any. I hope you enjoy them! ~Cindy

  • Cindy
    Posted at 18:30h, 11 December

    Yes, you could do that! I would also eliminate the MCT (or melted butter) in the dough and use the soft butter on top sparingly. The biggest problem is the icing! It uses a lot of butter! In my opinion, I’d rather occasionally splurge for a special event (like Christmas!) with something that tastes like the “real thing” rather than something that just doesn’t quite “cut it!” They aren’t off plan… just a crossover! ~Cindy

  • Cindy
    Posted at 18:34h, 11 December

    I understand, Leah, and I’m glad if I can help you find something your family enjoys. I find it’s always easier to eat healthier during the holidays, if I have several things to take along to our family gatherings. Have a blessed Christmas! ~Cindy

  • Cindy
    Posted at 18:38h, 11 December

    Yes, I bake them first. After they’re completely cooled, I frost them with the caramel icing. I placed each of my tin pie pans in a gallon ziplock bag and then froze them as soon as they were done. They will freeze well. Thaw at room temperature and then heat briefly just before serving. ~Cindy

  • Cindy
    Posted at 18:53h, 11 December

    Thanks, Lori! I had fun making them…and even MORE FUN eating them! =)

  • Cindy
    Posted at 18:56h, 11 December

    You definitely will want to bake them and then freeze. Let them cool completely (or the xylitol in the icing will melt faster than you’d like!) and then frost them and put into the freezer. It’s so easy to take one of them out of the pan and then heat for a few minutes in the microwave or oven.

  • Cindy
    Posted at 18:59h, 11 December

    No, Julie, I sure didn’t. I’m sorry! I’d recommend eating them for breakfast or lunch though because, I assure you, it’s hard to stop with just one! Just keep in mind that they are a crossover, so only eat them for a special occasion.

  • Cindy
    Posted at 19:04h, 11 December

    Hi Diane! Best wishes on your move and merry Christmas to you! It must be a very busy time to be moving…We are in the final stages of preparing our Executive Suite and are having fun putting everything together, even though it’s keeping us very busy!

  • Cindy
    Posted at 19:09h, 11 December

    Hi Donna! Yes, I thought the amount of sprouted flour per cinnamon roll would put this in an S category, but an administrator commented that it would still be a crossover. I’m sorry! It was my mistake, so I changed it. It’s still on plan, but eat it only for an occasional treat. I’m saving mine for over the holiday.

  • Donna Hardin
    Posted at 22:36h, 11 December

    Hi Cindy…no problem, I thought I was losing it! Ha. I like the sprouted flours…have also tried Ancient Einkhorn flour, it’s good too. I am happy crossovers are allowed on occasion…cinnamon rolls need that wonderful soft dough texture that the sprouted wheat provides. Thank you for sharing….I am excited for the healthier version! Merry Christmas! P.S. Have you tried the sprouted spelt flour? It’s yummy too!

  • Janelle Burkholder
    Posted at 14:39h, 17 December

    Hi, Cindy! When you txted the pic to me I thought you must have been up pretty late to accomplish this task! Thanks so much for sharing this recipe. they look just wonderful!

  • kristin
    Posted at 09:41h, 18 December

    I calculated 136 calories per serving On my fitness pal app
    That’s without the frosting. Could you post a link to frosting!
    Id like to make these for my neighbors for Christmas! They Are diabetics.

  • Carol Weaver
    Posted at 12:32h, 19 December

    Hi Cindy, I made these the other day. I’m not sure if I maybe didn’t knead the dough quite long enough, but they seemed a bit course. The taste was great though. Also, with the icing, I couldn’t get the gritty-ness to go away from the Sweet Blend, which I did put through the coffee/spice grinder. How long did you whip it to have it look so unbelievably gooey delicious?

  • Christina
    Posted at 15:42h, 20 December

    Could I just put these in the fridge after or for the final rise on Christmas Eve and then pop them in the oven while we do gifts on Christmas morning?

  • Kristen Andrews
    Posted at 10:24h, 23 December

    After the second rise can I refrigerate them until Im ready to bake. Its 2 days before Christmas and I want to go ahead and make them today and bake them Christmas morning.

  • Victoria
    Posted at 12:25h, 23 December

    Would you have any ideas about why my cinnamon rolls never rose?

  • Sherry
    Posted at 13:46h, 24 December

    Can these be made the night before and after they rise put in the fridge to cook in the morning?

  • Cindy
    Posted at 11:49h, 29 December

    Here is the link:
    It is also linked on the Cinnamon Roll post. I hope you saw it in time!

  • Cindy
    Posted at 11:55h, 29 December

    You may have kneaded them too long, used too much flour, or over baked them. Any one of these can make them dry or coarse. Since I don’t use the Sweet Blend, I can’t tell you why it was gritty. I do blend my own Truvia very well and scrape away from the blender quite often while I’m powdering it. I also whip the icing for at least 15-20 minutes until it looks like it does in my photos.

  • Cindy
    Posted at 12:23h, 29 December

    You were right, Janelle! It really didn’t take me as long as I thought it would though. If you ever decide to make them, let me know how they turn out for you…

  • Cindy
    Posted at 12:27h, 29 December

    Sorry, Christina, Sherry, and Kristen! I didn’t see these questions in time…Did either of you try letting them rise in the fridge and bake them later? I’m curious how they turned out if you did. I always bake ahead, freeze, and then heat for a few minutes in the oven or microwave.

  • Cindy
    Posted at 12:35h, 29 December

    I’m sorry they didn’t rise for you. It could be because of several things…yeast that was too old, using too hot water and it killing the yeast or if your water is too cold, it can also keep it from rising. You want it to be nice and warm to activate the yeast. It may be in how you heated the sour cream or if your eggs were cold, this can also affect the temperature of the yeast. Yeast can be very finicky so the correct temperature is very important.

  • Paulette
    Posted at 21:24h, 04 January

    just made these tonight.. Very tasty. Just wondering do you think oat flour will work for these also.

  • Cindy Mullett
    Posted at 14:34h, 05 January

    Glad you liked them, Paulette! I’m not sure if you could substitute oat flour or not. They may be more dry, taste differently…things like that. But you could certainly try it 🙂

  • amy heatwole
    Posted at 08:33h, 28 May

    These look so amazing. Thanx for an “on plan” cinnamon roll recipe. I can’t wait to try it.
    Where do you like to buy your aprouted wheat flour? Thanx

  • Cindy Mullett
    Posted at 20:33h, 30 May

    Thanks, Amy! I’ve only bought sprouted wheat flour one time…it was either at a Sprouts or Whole Foods, but I am hoping to sprout my own some time.

  • Melissa Jessberger
    Posted at 13:13h, 19 November

    These look so good! Thank you for posting this! My family always has cinnamon rolls on Christmas and now I can keep on plan and still make cinnamon for my family :)! Quick question: Could you substitute Trim Health Mama Baking Blend for the sprouted wheat flour?

  • Cindy
    Posted at 11:37h, 21 November

    Hi Melissa!
    We usually have them for Christmas as well, so that’s why I was determined to come up with a healthier version. =) In all honesty, I’m afraid the baking blend will change the consistency of them. If you do try substituting with the baking blend, I’d make a small trial batch ahead of time. We like the consistency of the sprouted flour, but I can’t guarantee it with anything else. Sorry! I really think you’ll like them if you use the original recipe. ~Cindy

  • Debbie
    Posted at 11:00h, 18 December

    Am I correct in assuming you use traditional active dry yeast in your recipe?

  • Lauren
    Posted at 18:34h, 19 December

    Have you ever tried baking them and then waiting to icing them until you get them out of the freezer? I realized I am out of cream for the icing.

  • Kristen Andrews
    Posted at 07:57h, 20 December

    I did refrigerate them after the second rise and baked them on christmas morning last year. I am making them again! we loved them!

  • Cindy Mullett
    Posted at 09:45h, 21 December

    Yes, Debbie, I use the traditional active dry yeast. ~Cindy

  • Cindy Mullett
    Posted at 09:46h, 21 December

    I haven’t, Lauren, but that should work as long as you have them thawed completely. ~Cindy

  • Cindy Mullett
    Posted at 09:48h, 21 December

    I’m so glad you enjoyed them, Kristen! And that’s good to know…

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