Best Keto High Protein Cottage Cheese Cinnamon Rolls

This recipe is a keto high protein cottage cheese sugar free cinnamon roll and is great recipe whether you are on a keto diet, low carb diet or just looking to increase your daily protein intake. These easy keto cinnamon rolls are incredibly soft and delicious with 15 grams protein!

High-Protein Cottage Cheese Cinnamon Rolls (Low Carb & Keto Friendly)

Cinnamon rolls are one of those recipes I will never stop experimenting with.

They’re comforting, nostalgic, and always feel like a special treat. Over the years, my keto low-carb cinnamon rolls made with fathead dough have been one of the most popular recipes on SugarFreeMom.com — and for good reason. They’re rich, soft, and incredibly satisfying.

But as I’ve moved into midlife, my focus around food has shifted.

I don’t just want low carb anymore.

I want more protein, better blood sugar balance, and recipes that help me feel satisfied without relying on massive amounts of cheese or extremely high fat.

That’s exactly why these Cottage Cheese Cinnamon Rolls exist and frankly the best cinnamon rolls that are high in protein and totally delicious.

Why I Created a High-Protein Cinnamon Roll Dough

My original fathead dough keto cinnamon roll recipe is sliced into 12 rolls and provide about 6 grams of protein and 19 grams of fat per roll. They use mozzarella cheese and cream cheese to create that classic stretchy, chewy dough — and they are absolutely delicious.

But many women, especially in midlife, tell me:

• They don’t feel great eating large amounts of cheese
• Very high-fat meals don’t always keep them full
• They want more protein per serving
• They’re looking for better balance, not just keto macros

I felt the same way.

So I set out to create a low carb cinnamon rolls dough that:

• Does not rely on mozzarella cheese
• Uses cottage cheese instead
• Provides significantly more protein
• Still delivers a soft, comforting cinnamon roll texture
• Fits into a low-carb or ketogenic diet
• Feels better for a midlife body

After many rounds of testing (and yes — plenty of trial and error), this version finally delivered the texture, flavor, and macros I was looking for.

How These Cinnamon Rolls Are Different from Fathead Dough

These are not just a minor variation — they are a different approach to cinnamon rolls.

Fathead Dough Cinnamon Rolls

• Made with mozzarella cheese and cream cheese
• Very cheese-forward
• Higher fat, lower protein
• About 6 grams of protein per roll
• About 19 grams of fat per roll
• Sliced into 12 rolls

Cottage Cheese Cinnamon Rolls (This Recipe)

• Made with cottage cheese, not mozzarella
• Higher protein using protein powder
• Uses sunflower seed meal and coconut flour
• Similar fat per roll, but much more protein
• Sliced into 8 rolls
• About 15 grams of protein per roll
• About 20 grams of fat per roll

These rolls are larger and more filling, but the fat content is very comparable to fathead dough — the big difference is the protein increase. All nutritional information is at the bottom of this page on the printable recipe card. 

Why This Recipe Makes 8 Rolls

This dough is more substantial and protein-dense than fathead dough, which is why I slice the batch into 8 rolls instead of 12.

I tested multiple portion sizes, and cutting them into 8 rolls:

• Preserves the soft cinnamon roll texture
• Keeps the swirl intact
• Makes each roll feel satisfying and substantial
• Delivers 15 grams of protein per roll
• Keeps fat similar to fathead dough, not higher

While these rolls are larger, they’re also more filling — and for me, that’s a win in midlife.

Yes, This Dough Is Sticky — and That’s Normal

I want to be very honest here, because honesty builds trust.

This cinnamon roll dough is sticky.

That is intentional and unavoidable when you’re working with:

• Cottage cheese
• Protein powder
• Coconut flour
• A low-carb, gluten-free dough

This is not bread flour.

This is not all purpose flour.

This is not traditional cinnamon roll dough.

Because of that, this dough requires:

• Rolling between parchment paper
• A little patience
• Lightly wetting your fingers if needed
• Gentle handling

I tested this recipe many times — adjusting coconut flour, sunflower seed flour, butter, protein powder, and even xanthan gum — until I found the sweet spot where the dough:

• Rolls without cracking
• Holds together
• Bakes beautifully
• Has the best texture

Once baked, the result is:

• Soft cinnamon rolls
• A tender cinnamon swirl
• Golden brown tops
• Incredible flavor

The process is slightly different, but the payoff is worth it.

Why Cottage Cheese Works So Well in Cinnamon Rolls

Cottage cheese is having a moment — and for good reason.

It’s:

• Naturally high in protein
• Lower in fat than mozzarella cheese
• Supportive of blood sugar balance
• Great for low-carb cinnamon rolls
• Easy to blend smooth in a food processor

Using cottage cheese instead of mozzarella cheese means:

• Less heavy, cheesy flavor
• A more bread-like interior
• More protein without dramatically increasing fat
• Better digestion for many people

This makes these cinnamon rolls especially appealing if:

• You don’t want to eat large amounts of cheese
• You enjoy cottage cheese bread-style recipes
• You’re focused on protein in midlife
• You want a low-carb cinnamon roll that feels better in your body

Why Protein Matters More in Midlife

As women age, protein becomes even more important.

Higher protein supports:

• Muscle maintenance
• Satiety
• Blood sugar balance
• Fewer cravings later in the day

That’s why I love that these cinnamon rolls provide:

• 15 grams of protein per roll
• Low net carbs
• Similar fat to fathead dough
• A more balanced macro profile

These aren’t just a treat — they can fit into a protein-forward breakfast or a balanced meal.

Ingredient & Dietary Notes

These cinnamon rolls:

• Are low carb and keto friendly
• Are gluten free
• Do not use wheat flour, bread flour, or all-purpose flour
• Work for a ketogenic or low-carb diet

They use:

• Sunflower seed meal (nut-free) or use almond flour
• Coconut flour for structure
• Protein powder to boost protein
• Xanthan gum to hold the dough together
• A powdered sweetener for the cinnamon mixture

Storage, Reheating & Best Results

For best results:

• Store cinnamon rolls in an airtight container
• Keep refrigerated for freshness
• Reheat gently in the microwave or oven

The texture stays soft, and the cinnamon flavor actually gets better the next day.

I will always love my fathead dough cinnamon rolls — they’re a fantastic keto recipe and still deserve their place on this site.

But these High-Protein Cottage Cheese Cinnamon Rolls reflect where I am now — in midlife, prioritizing protein, balance, and how food makes me feel.

If you’ve been looking for:

• Soft cinnamon rolls
• A low-carb cinnamon roll recipe
• A cottage cheese cinnamon roll dough
• Higher grams of protein
• A new way to enjoy a classic comfort food

This recipe is for you. And if your dough feels sticky at first — trust the process.

A little patience goes a long way.

High Protein Best Keto Cinnamon Rolls