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.
Need help meal planning? My weekly Midlife Macro Meal Plans are available each week using all my recipes for low-carb meals, and snacks.
If you’re following a classic keto diet, this meal plan works for both low carb, midlife and classic keto approaches, sent directly to your inbox. Easy meals each night of the week! Shopping list is done for you! Want a sample plan?
The “Lazy” Cottage Cheese Cinnamon Roll Method (No Rolling Required)
Sometimes the best recipe improvements come directly from readers.
One of my readers, Aubrey, sent me an email message saying she loved the flavor of these High-Protein Cottage Cheese Cinnamon Rolls, but didn’t love rolling out the dough.
And honestly… I get it.
Because this dough is made with cottage cheese, protein powder, coconut flour, and sunflower seed flour, it’s naturally a bit sticky. That’s completely normal for gluten-free, low-carb doughs like this one, but it can make rolling and slicing traditional cinnamon rolls a little more work.
So Aubrey suggested something brilliant. Skip the rolling entirely. She spread it into an baking dish and it looked like coffee cake. Here’s her photo below.
I tested it the very next day and it worked beautifully. I decided to scoop the dough into mounds to look more like cinnamon rolls or monkey bread.
How to Make These “Lazy” Cinnamon Rolls
Instead of rolling the dough into a log and slicing it into 8 rolls like the original recipe, here’s what you do:
- Prepare the dough and filling exactly as written in the original recipe.
- Use a large cookie scoop to portion the dough.
- Scoop 16 mounds of dough (this equals the same dough amount as the 8 original rolls).
- Place them into a parchment lined 8-inch round cake pan.
- Drizzle the cinnamon filling between and over the scoops.
- Bake using the same temperature and baking time as the original recipe.
When they bake, the dough spreads slightly and the pieces puff together just like pull-apart cinnamon rolls.
The result?
Think of it like cinnamon roll pull-apart muffin bites -soft, gooey, and still packed with protein.
Why This Method Works
Even though we skipped the rolling step, the dough still contains the same ingredients that give these rolls their soft texture and protein boost:
- Cottage cheese for moisture and protein
- Coconut flour and sunflower seed flour for structure
- Protein powder to boost protein per serving
- Butter and cinnamon for that classic cinnamon roll flavor
Because everything is the same, the macros and flavor stay nearly identical.
You just skip the stickiest step.
When to Use This Shortcut
This lazy method is perfect if:
- You don’t want to roll sticky dough
- You’re short on time
- You want quick cinnamon roll bites instead of large rolls
- You’re baking with kids
- Or you simply want an easier way to make these
Honestly, I may start making them this way more often myself.
So thank you Aubrey for the idea!
Sometimes the best recipe improvements come straight from this amazing community.
High Protein Best Keto Cinnamon Rolls
Best Keto High Protein Cottage Cheese Cinnamon Rolls
Ingredients
Dough
- 2/3 cup 2% cottage cheese ( my cottage cheese recipe is good to make if you have lactose intolerance) full-fat cottage cheese could also be used
- 2 large eggs
- 1 tbsp butter softened
- 1/2 tsp vanilla extract
- 1 tsp vanilla stevia
- 1.5 cups sunflower seed flour or almond flour
- 1/4 cup coconut flour
- 1/4 cup unflavored whey protein
- 1/4 cup granulated allulose
- 2 teaspoons baking powder
- 1/2 tsp xanthan gum
- 1/4 tsp salt
Filling
- 3 tbsp butter softened
- 2 tbsp Monk fruit Allulose brown sugar sweetener
- 2 tsp ground cinnamon
- pinch salt
Glaze
- 2 ounces cream cheese
- 1/2-1 tsp vanilla stevia or to taste
Instructions
- Preheat oven to 350°F (175°C). Line an 8-inch baking dish with parchment paper or grease well. Set aside.
- Add the cottage cheese, eggs, butter, and vanilla extract to a food processor. Blend until completely smooth and creamy, stopping to scrape down the sides as needed.
- Add the sunflower seed meal, coconut flour, protein powder, baking powder, xanthan gum, salt, and powdered sweetener to the food processor and Mix until a soft, slightly sticky dough forms.Let the dough rest for 5–10 minutes. This allows the coconut flour and protein powder to fully absorb moisture and will make the dough easier to handle.The dough will be sticky — this is normal.
- Place the dough between two sheets of parchment paper. Lightly dust the bottom parchment with a small amount of coconut flour if needed. Roll the dough into a large rectangle, about ¼-inch thick (approximately 9 x 12 inches). If the dough sticks, lightly wet your fingers or dust the parchment with a pinch of coconut flour.
- Spread the prepared cinnamon filling evenly over the rolled dough, leaving a small border along one long edge. Using the parchment paper to help lift, slowly and carefully roll the dough into a log, starting from the long edge. Wet fingers to help dough separate from the parchment.
- Use a sharp knife to slice the log into 8 even rolls. Place the cinnamon rolls cut-side up into the prepared baking dish.
- Bake for 22–25 minutes, or until the tops are lightly golden and the rolls are set. Allow the rolls to cool for 5–10 minutes before adding any glaze. Serve warm and enjoy.
Notes
Nutrition
About Brenda
Brenda Bennett is a certified Nutritional Therapy Practitioner, certified Sugar Detox Coach, certified Keto Coach, and certified Life Coach. She has been Sugar Free & refined-carb free for 20 years and is the author of four cookbooks: Sugar-Free Mom, Naturally Keto, The 30-Day Sugar Elimination Diet, and her newest release, Good, Better, Best (2025). Her work focuses on helping women detox from sugar, eliminate cravings, balance blood sugar, and lose weight while enjoying delicious, nutrient-dense whole foods. Brenda is also the creator of the Midlife Macro™ Method and the weekly Midlife Macro Meal Plans™, designed specifically for women in perimenopause and menopause who want simple, high-protein, low-carb meals to support hormones, metabolism, and long-term health.She is the founder of the Sugar Free Fresh Start course and the Sugar Free Mom Tribe membership.
This recipe is AMAZING! (I did make several changes to the recipe). I cut the recipe in half. I used 2 tablespoons of plain flour in place of the protein powder (not of fan of it) and I added 1/2 teaspoon of white sugar to the topping in place of the brown sugar swerve. I didn’t have vanilla stevia so I just used a bit more Splenda and a bit more vanilla extract. I used the icecream scoop method and was able to get 11 (2 tablespoon sized )rolls. I pressed them gently with dampened fingertips and then spread the cinnamon topping evenly on each roll. I baked them on a well-greased pie pan. They turned out AMAZING. I love them SO MUCH more than the fathead dough that always felt greasy to me. The texture of this dough is also great to replace traditional flour biscuits- just use less sweetener. I will make this recipe again and again. (My flour and sugar additions only add 6 more carbs per serving)
Thanks for sharing!
Brenda, have you successfully substituted anything for the whey protein? I know you mentioned your daughter is dairy intolerant so I’m wondering if you tried egg white protein powder or anything else dairy free.
Also, do you know if the xanthan gum substitution of gelatin or psyllium powder we talked about in one of your other Bread recipes would work here?
Thank you!
No I haven’t swapped or tested without the whey protein. Yes to the gelatin to replace xanthan gum.
I did it the lazy way. I put it in a pie pan. It came out so good. Another great recipe! Thank you all your work.
Thank you!
These are delicious! I used the ‘Lazy Method.’ Combined the dough ingredients and let them rest for 10 minutes. Then added the sticky dough into a greased 11 x 7 pan. I used parchment to press the dough into the pan. Spread the cinnamon filling on top and baked. Added the glaze and cut into 8 servings. I did not have sunflower seed flour on hand, so I did use almond flour. I will certainly be making these again! Great protein packed breakfast or snack.
Thanks for sharing your changes! Glad you liked them!
the instructions keep saying powdered sweetener but the ingredients only says granulated sweetener….i did use whey protein isolate….maybe that’s why their kit holding together…..been in the oven way more than 30 min and still too soft and mushy…… I’ll check and see if my xanthan was outta date
I wanted to come back for the last time to say i did fi d my xanthan gum outta date…both kinds i had…..so i have actually tastes the hit from the dish and the flavor is yummy…i did add a few pecan crumbs…..the texture is really mostly almond flour which I’m not fond of HOWEVER if my xanthan gum would have been in date I’m sure it would have helped the texture…i did add a cream cheese frosting and they are holding together…..just letting ya know
Just made these & even my carb loving husband loves them! Thank you for developing sugar & flour free recipes!!
I love to hear that! Thank you!
Can pecan flour be used in place of sun flour seed flour? Or even bamboo. I really try to stay away from nuts. The recipe sounds great I’m craving rolls.
I’m sorry I haven’t tested either for those to replace sunflower seed flour. You mentioned staying away from nuts but pecan flour is nuts and sunflower seed flour is not a nut, it’s a seed.
Do you have a video of you making this recipe? I tried it, and there was no way that sticky dough would roll into a log. I’ve made hundreds of cinnamon rolls in my life, but this was a disaster. What am I doing wrong?!
Sorry no I don’t have a video making this one, I will work on that, but there are 3 commenters who shared their results making it and were successful. Maybe the measuring of the sunflower seed flour was the problem or did you swap it with something else?
Someone on her facebook post said they just put it in a pan like a coffee cake, put the filling as topping and it was delicious.Might be a way to make it without having to roll it out
Actually she emailed me that she put in a baking pan instead of rolling them and sent me a photo and I shared it on Facebook.
mines in the oven now and even following the recipe to a T….the dough is sooooo sticky EVEN with the additional coconut flour i barely got it rolled but it would not stay together.so who knows what it’s gonna be….dough was just way to sticky…..maybe hf cup of the protein powder instead 1/4….i have made fat head dough cin rolls in the past with much success
Can you use unflavored beef isolate protein powder instead of whey protein powder in these? I’m dying to try them!
I’ve not tested that option but I think someone did mention in the comments trying it but it didn’t work.
By FAR the BEST cinnamon roll recipe for low carb eater! Mmm mmm mmm mmm .!😁
Thank you so much, so glad to hear that!
These live up to their name they are seriously the best. They absolutely have the best flavor and are so easy to make in the food processor. Don’t hesitate to make these asap. I have several times!
Thanks so much!
What if you do not have vanilla stevia?
Use another low carb sweetener you prefer.
So cinnamon-y and delicious. Will make many times !
Thank you so much!
These look delicious!
I have sunflower seed “powder”. Can that be used?
That’s all I could find (yes I know I could grind up sunflower seeds!). Can the powder be used?
I did try it with another of your recipes as a substitute for almond flour, and it did not turn out at all! Way too dry and bitter. Maybe I’m not using it correctly?
This is what I use for the sunflower seed flour and if yours is very fine it might be better to just grind seeds. https://amzn.to/3MT6X7k