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High-Protein Warm Gooey Cinnamon Rolls

Recipe by Luke Keegan on InstagramAdded 7 November 2026.
  • 40 min
  • Serves 8
  • 15 ingredients

20 minutes to prep, 20 to cook. These high-protein cinnamon rolls are warm, gooey, and packed with about 20 grams of protein per serving. A wholesome dough paired with a sweet date‑cinnamon filling and a creamy protein‑rich frosting makes them perfect for a satisfying breakfast or indulgent snack.

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Ingredients

8 servingsMetric

Dough

Filling

Frosting

No amounts for 15 of these. The original didn't state them, so this card doesn't guess. Check the original before you shop.

Amounts as Luke Keegan gives them. Metric converts supported weights and liquids, and oven temperatures; spoon measures and counts stay as written.

Method

Dry Ingredients

  1. 1

    whisk flour, baking powder, baking soda, and salt together.

Wet Ingredients

  1. 2

    combine Greek yogurt, egg yolk, and maple syrup.

  1. 3

    Mix the dry and wet mixtures to form a soft dough, then turn it onto a floured surface and roll it out.

Filling

  1. 4

    make a date paste by blending dates with hot water, then stir in butter and cinnamon.

  1. 5

    Spread the date paste evenly over the rolled dough, roll it up tightly, and cut into individual rolls.

  2. 6

    Bake the rolls at 350°F (350°F) for about 20 minutes.

Frosting

  1. 7

    mix cream cheese, vanilla protein powder, a little maple syrup, and a splash of milk until smooth.

  1. 8

    Drizzle the frosting over the warm rolls and serve.

Tips while you cook

Roll dough on a floured surface
After mixing, turn the dough onto a lightly floured surface before rolling it out to prevent sticking.
Blend dates with hot water fully
Ensure the date paste is smooth by blending dates with hot water before adding butter and cinnamon.
Drizzle frosting while rolls are warm
Apply the cream cheese frosting immediately after baking while the rolls are still warm for best texture.

Notes from ReelsMeals, based on this recipe's ingredients, times and method. They are not the creator's instructions.

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Luke Keegan made this.

The recipe comes from Luke Keegan’s Instagram reel. ReelsMeals wrote it down from the caption and the voiceover. Check the original if something looks off, and for anything about allergens.

Are you Luke Keegan and want this changed? Email [email protected].

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