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 and gluten that traditional ones are loaded with? (These don’t have all the gluten like traditional ones, because when the grain is sprouted, it breaks down the proteins and carbohydrates and makes 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 see what works for you.)
These cinnamon rolls were requested by more than one of our family members when I asked them what they want me to make for Christmas. 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! 🙂
3/4 C. warm water
2 T. yeast
2 C. sour cream
1/2 C. Truvia (Click here for my homemade recipe) Of course, you can substitute honey, sugar, etc. if you’re not on the THM weight-loss plan.
4 T. oil (I used MCT oil)
1/2 t. baking soda
2 t. salt (I use Celtic sea salt)
2 eggs (room temperature)
6 to 6 1/2 C. sprouted whole wheat flour
*butter (room temperature)
*brown sugar Truvia (Or brown sugar, sucanat, etc. if you’re not on the THM weight loss plan)
(This recipe makes 6 pie pans full…approximately 36 rolls.)
Combine warm water and yeast in small bowl and set aside. Heat sour cream until warm, but not hot. Run eggs over hot water for few minutes, if they’re cold. Combine eggs and sour cream in mixing bowl (I used my Bosch mixer). Add the water and yeast mixture, truvia, oil, baking soda, salt, and about half of the flour then turn mixer on and add the rest of the flour until it doesn’t stick to the sides of the bowl. I only used 6 cups. Knead for no more than 5 minutes, then let it set until it rises for about 45-60 minutes. Knead just briefly and then place on greased counter and divide in half.
With a rolling pin, roll out in an rectangle-ish shape.
With fingers, cover with soft butter.
Sprinkle with brown sugar Truvia, (I used 3/4-1C.) 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 THM Caramel Icing. These freeze well!
I hope you enjoy these as much as we do! Merry Christmas!
(I’m working on getting an easier way for you to print off my recipes, but don’t have it done yet. Thank you for your patience!)
KathiPosted at 20:44h, 10 December
Thank you for this. I love fresh cinnamon rolls and now I’ll use this recipe.
Lori MartinPosted at 22:02h, 10 December
these look amazing, Cindy!
Michelle StemenPosted 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 CPosted 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 HollandPosted 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 !
ClairePosted at 07:36h, 11 December
I’m looking forward to making your recipe!
Donna HardinPosted at 09:07h, 11 December
Hi…just curious, I thought for sure this was posted as S…not crossover?
Danielle StruzikPosted at 10:09h, 11 December
Could I use a sourdough for this and be ok?
Cherry CubbagePosted 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!
AngelaPosted 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 stutzmanPosted 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.
debPosted at 14:56h, 11 December
Do you cook them before you freeze them?
CindyPosted 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
CindyPosted 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
CindyPosted 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
CindyPosted 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
CindyPosted 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
CindyPosted at 18:53h, 11 December
Thanks, Lori! I had fun making them…and even MORE FUN eating them! =)
CindyPosted 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.
CindyPosted 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.
CindyPosted 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!
CindyPosted 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 HardinPosted 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 BurkholderPosted 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!
kristinPosted 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 WeaverPosted 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?
ChristinaPosted 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 AndrewsPosted 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.
VictoriaPosted at 12:25h, 23 December
Would you have any ideas about why my cinnamon rolls never rose?
SherryPosted 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?
CindyPosted at 11:49h, 29 December
Here is the link: https://www.fromp2p.com//when-life-hurts/thm-caramel-sauce-s/
It is also linked on the Cinnamon Roll post. I hope you saw it in time!
CindyPosted 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.
CindyPosted 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…
CindyPosted 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.
CindyPosted 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.
PaulettePosted at 21:24h, 04 January
just made these tonight.. Very tasty. Just wondering do you think oat flour will work for these also.
Cindy MullettPosted 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 heatwolePosted 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 MullettPosted 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 JessbergerPosted 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?
CindyPosted at 11:37h, 21 November
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
Laureen MacCallumPosted at 16:05h, 19 December
I only have sprouted spelt flour. Do you think that would work as well?
Cindy MullettPosted at 13:45h, 21 December
I have a specific recipe in my cookbook (A Better Weigh to Healthy-Pg. 122) that takes sprouted spelt flour. I don’t know how sprouted flour would turn out in this recipe…If you don’t have the book, send us an email, and we’ll send that recipe to you. (It’s not posted on the blog.) email@example.com
Sarah HuberPosted at 15:24h, 04 May
Hi.How many trays will one batch make?